In a Nutshell: The Plant-Based Health Professionals UK Podcast (Clare Day and Daisy Lund)

This week we were lucky enough to speak with internationally acclaimed dietician and plant-based pioneer, Brenda Davis, R.D. Brenda has a truly impressive career that spans the decades, and has involved consulting, research, teaching, and writing. She is a sought after speaker at international conferences and has co-authored thirteen nutrition books.We squeezed in as many questions as we could about plant-based eating, with the emphasis on the older adult, but Brenda is so full of experience and wisdom that this episode will benefit listeners of any age. To learn more about Brenda's work or buy her books follow the link :https://brendadavisrd.com/Information about the IBLM from Clare and Daisy's pre interview chat:https://plantbasedhealthprofessionals.com/iblmhttps://plantbasedhealthprofessionals.com/iblm/iblm-certificationTo join Plant-Based Health Professionals UK you don't have to be a health professional - you play a key role in helping us spread the power of a healthy plant-based diet and lifestyle medicine regardless of your professional background. Join us to be part of a community working towards change in our food systems:https://plantbasedhealthprofessionals.com/membership

Introductory episode for In a Nutshell: The Plant Based Health Professionals Podcast. Introduces the purpose of the podcast and your hosts, GPs Daisy Lund and Clare Day. Find out more about The Plant Based Health Professionals at: https://plantbasedhealthprofessionals.com/ Join the Running on Plants challenge: https://runningonplants.org/ Further your nutrition education with the 8 week plant based nutrition course online through The University of Winchester: https://www.winchester.ac.uk/study/further-study-options/short-courses/plant-based-nutrition/

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 Episode 4 we speak with Dr Laura-Jane Smith, Consultant Respiratory physician at King's College Hospital London and Lifestyle Medicine Practitioner who is passionate about plant-based diets for personal, planetary and population health.

Before we speak with LJ we remind listeners about the upcoming VegMed Conference -  Europe’s largest medical conference about plant-based nutrition. There are now day tickets on sale for those unable to stay the whole week end:

https://vegmed.org/

We also chat about the new paper published by BMC regarding hip fracture risk in meat eaters, pescatarians and vegetarians:

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02993-6#citeas

Here is the updated article from PBHP regarding bone health:

https://plantbasedhealthprofessionals.com/plant-based-diets-and-bone-health

University of Winchester Plant Based Nutrition Course:

https://www.winchester.ac.uk/study/further-study-options/short-courses/plant-based-nutrition/

PBHP Eat Well Guide:

https://plantbasedhealthprofessionals.com/wp-content/uploads/Plant-Basted-Eatwell-Guide-A4.pdf

Studies on COPD/asthma and diet:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7211952/

https://www.mdpi.com/2072-6643/11/6/1357

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1758609/

https://pubmed.ncbi.nlm.nih.gov/31147834/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7892397/

Dr Smith’s paper on attitudes of hospital patients on removing red and processed meats:

https://onlinelibrary.wiley.com/doi/full/10.1002/lim2.87

New York Hospitals Plant Based Programme:

https://www.nychealthandhospitals.org/pressrelease/nyc-health-hospitals-now-serving-plant-based-meals-as-primary-dinner-option-for-inpatients-at-all-of-its-11-public-hospitals/

Contact LJ:

https://linktr.ee/drlj

Journal Spotting Podcast:

https://podcasts.apple.com/gb/podcast/journalspotting/id1499660109

Plant Based Kings:

https://www.facebook.com/groups/1363830773777325/?locale=zh_CN

Our World in Data:

https://ourworldindata.org/environmental-impacts-of-food

Vegan Jamaican cook book:

https://www.waterstones.com/book/plentiful/denai-moore/9781784885496

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 13 we talk to Dr Toni Vernelli, Veganuary’s International Head of Policy and Communications. She tells us how and why Veganuary started, how it's grown and what you can expect if you take part in 2024. We also have some great listener contributions on their experiences, as well as reflective input from Psychotherapist and PBHP member Gemma Davies on some of the barriers to starting and maintaining a plant-based diet, and how to overcome them. You can connect with Gemma at: https://www.gemmadaviescounselling.co.uk/

A huge thanks to our listeners who contributed to this episode. In order of appearance: Richard Lund, Bart Govaert, Christelle Blunden and Richard Keith.

All the resources for Veganuary can be found at:

www.veganuary.com

Vegan cycling book:

https://shop.globalcyclingnetwork.com/products/gcn-the-plant-based-cyclist-book

We hope you enjoy listening and if so please could we ask you to leave us a review on your streaming platform, and perhaps share us with one other person. All our episodes are free but if you would like to donate to the work of Plant Based Health Professionals U.K. please follow this link:

https://plantbasedhealthprofessionals.com/donate

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 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

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/2728487
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003508
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2768358
https://academic.oup.com/ije/article/50/1/223/6067620

For the scrambled tofu:https://www.youtube.com/watch?v=Zacmh6nk8Ps

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

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/

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.

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/

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

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!

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=2s Studies 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/NEJMoa1800389 https://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/2777338 https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/cholesterol-and-statins

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 two we talk about how to eat a healthy nutritious diet without meat and animal products. We take a closer look at protein, iron and B12. If you have any questions or comments for our future episodes please contact us at: Inanutshellpodcastuk@gmail.com Find out more about The Plant-Based Health Professionals UK https://plantbasedhealthprofessionals.com/ Join us at VegMed in London: https://vegmed.org/  Glas Toolkit : https://www.icgp.ie/speck/properties/asset/asset.cfm?type=LibraryAsset&id=C5CBED4C%2D364E%2D4CFB%2DB4321E4091A7799D&property=asset&revision=tip&disposition=inline&app=icgp&filename=ICGP%5FGlas%5FToolkit%5F2%5Fv5%2E2%2Epdf https://vegetarianforlife.org.uk/ www.who.int/features/qa/cancer-red-meat/en/ Gurjao C, et al. Discovery and features of an alkylating signature in colorectal cancer. Cancer Discov 2021. doi:10.1158/2159-8290.cd 20-1656 Fonesca-Nunes A, Jakszyn P, Agudo, A. Iron and cancer risk- a systemic review and meta-analysis of the epidemiological evidence. Cancer Epidemiology Biomarkers and Prevention 2014. Doi: 10.1158/1055-9965. EPI-13-0733 Tucker KL, Rich S, Rosenberg, et al. Plasma vitamin B-12 concentrations relate to intake source in the framingham offspring study . Am J Clin Nutr 2000; 71 (2): 514-522. Doi: 10.1093/ajcn/71.2.514 Zugravu C-A, Macri A, Belc N, Bohiltea R. Efficacy of supplementation with methylcobalamin and cyanocobalamin in maintaining the level of serum holotranscobalamin in a group of plant-based diet ( vegan) adults. Exp Ther Med 2021; 22(3): 993. Doi 10.3892/etm.2021.10425 This podcast does not provide medical advice. This podcast is for information purposes only and does not constitute a physician-patient relationship.The medical and/or nutritional information on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.

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 Twelve we welcome Tanya Haffner RD. Tanya is a registered dietician, and leads on healthy and sustainable diets strategy and partnerships to help people, organisations and businesses to elevate their nutrition and sustainable credentials.  She’s an academic author and has recently co-written a food research policy paper with City University, London entitled: “The food marketing environment: A force for or against human and planetary health”. She is also current Chair of the British Dietetic Association Sustainable Diets Group, helping the BDA to embed sustainability across the dietetic and nutrition professions. Tanya is CEO of Nutrilicious ( https://nutrilicious.co.uk/)  as well as My Nutri Web (https://mynutriweb.com/) . My NutriWeb Sustainable Diets Course that Clare is doing: https://courses.mynutriweb.com/courses/sustainable-diets:-fundamentals-for-human-and-planetary-health My NutriWeb are kindly offering our listeners a code for £20 off: sd1pbhp20 BDA One Blue Dot Diet Project: https://www.bda.uk.com/resource/one-blue-dot.html Eat Lancet: https://eatforum.org/eat-lancet-commission/ FAO Sustainable Diets: https://www.fao.org/3/ca6640en/ca6640en.pdf Books Discussed: https://www.waterstones.com/book/diet-for-a-small-planet-20th-anniversary-edition/frances-moore-lappe/9780345321206 Studies Discussed: https://josephpoore.com/Science%20360%206392%20987%20-%20Accepted%20Manuscript.pdf https://www.bmj.com/content/370/bmj.m2322 https://foodresearch.org.uk/publications/the-food-marketing-environment-a-force-for-or-against-human-and-planetary-health/ IPCC Report: https://www.ipcc.ch/srccl?s=plant-based+diet UK Climate Change Committee Net Zero: https://www.theccc.org.uk/publication/net-zero-the-uks-contribution-to-stopping-global-warming/ Our World In Data: https://ourworldindata.org/ https://ourworldindata.org/faqs-environmental-impacts-food WWF Data: https://www.worldwildlife.org/initiatives/food ELM Scheme: https://defrafarming.blog.gov.uk/2023/01/26/environmental-land-management-schemes-details-of-actions-and-payments/

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 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

In the second mini episode on soya, some reassurance on environmental concerns, as well as encouragement to eat more!

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'....

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.13386

Link to the binge eating disorder factsheet: 

https://plantbasedhealthprofessionals.com/wp-content/uploads/2025/02/BingeEatingDisorder-250221.pdf

Link to the newly published position statement from the Academy of Nutrition and Dietetics:

https://pubmed.ncbi.nlm.nih.gov/39923894/

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

We discuss the Office of Health Economics article which calculates savings to the NHS of the adoption of vegan diets based on estimates of Quality Adjusted Life Years (QALYs).

https://www.ohe.org/news/a-switch-to-vegan-diets-could-save-the-nhs-6-7-billion-per-year-new-research-reveals/

https://www.medrxiv.org/content/10.1101/2023.12.26.23300536v1?

In Episode 3 we talk with Dr Minil Patel, a GP registrar with personal experience of successful weight training and body building, about the commonest question we tend to encounter as plant based eaters - where do you get your protein from?! Minil explains how all plants have protein and how easily he gets adequate protein not just for general health but also muscle building.

You can find Minil on Instagram at drironjunkie and read more about his journey here:

https://www.menshealth.com/health/a29320980/weight-loss-vegan-cardio-resistance-workouts-six-pack-transformation/

Have a further read of the studies discussed in this episode:

https://pubmed.ncbi.nlm.nih.gov/36822394/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7657338/

More about Health and Wellbeing Champions:

https://www.england.nhs.uk/supporting-our-nhs-people/health-and-wellbeing-programmes/health-and-wellbeing-champions/

Link to the BBC news article : 

https://www.bbc.co.uk/news/science-environment-66238584

Vegans, vegetarians, fish-eaters and meat-eaters in the UK show discrepant environmental impacts:https://www.nature.com/articles/s43016-023-00795-w

In this nugget we look at the evidence for diet to improve prostate cancer outcomes and the influence diet can have on erectile dysfunction.

ED HPFS paper

https://bjui-journals.onlinelibrary.wiley.com/doi/10.1111/bju.15765

2022 PC review

Gupta, N., Patel, H.D., Taylor, J. et al. Systematic review of the impact of a plant-based diet on prostate cancer incidence and outcomes. Prostate Cancer Prostatic Dis 25, 444–452 (2022). https://doi.org/10.1038/s41391-022-00553-2

UK Biobank study - Parra-Soto S, Ahumada D, Petermann-Rocha F, Boonpoor J, Gallegos JL, Anderson J, et al. Association of meat, vegetarian, pescatarian and fish-poultry diets with risk of 19 cancer sites and all cancer: findings from the UK Biobank prospective cohort study and meta-analysis. BMC Med. 2022;20:79.

PC in HPFS study

Loeb S, Fu BC, Bauer SR, Pernar CH, Chan JM, Van Blarigan EL, et al. Association of plant-based diet index with prostate cancer risk. Am J Clin Nutr. 2022;115:662–70.

https://plantbasedhealthprofessionals.com/optimising-prostate-health-on-a-plant-based-diet

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....

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 discuss the chronic neurological condition Multiple Sclerosis. Samantha Joseph BA (Hons), DipBCNH, mBANT, CNHC, is a Nutritional Therapist. Her husband Danny was diagnosed with MS in 2002 which led her to specialise in this area. She has been a guest lecturer for colleges of Integrative Nutrition covering modules on MS, Parkinson's disease, mental & behavioural health. In 2018 she joined the charity Overcoming MS as a senior facilitator. Samantha also worked together with the MS Academy (www.neurologyacademy.org) giving nutritional advice for their Healthy Living Services clinics and collaborated on the a paper pending in Frontiers of Neurology, highlighting holistic management of MS, https://linktr.ee/nutritionista_uk Karen Lee, previously intensive care nurse and practising registered nutritionist, combines her love of food with her professional background to inspire others to experience the powerful effects of food as medicine.  As ‘The Sensitive Foodie’, Karen has run courses, workshops and cooking classes, and has a blog – The Sensitive Foodie Kitchen. In 2019, Karen published her first book Eat Well Live Well with The Sensitive Foodie and is currently working on her second. Karen is an Ambassador for Overcoming MS and helped to create The PBHP-UK factsheet on MS. She was co-author on a case study in The American Journal of Lifestyle Medicine. She is also Events Manager for Plant-Based Health Professionals UK. Website: https://thesensitivefoodiekitchen.com Facebook: https://facebook.com/thesensitivefoodie Instagram: https://Instagram.com/the.sensitive.foodie Historical Swank Evidence:  Swank RL, Dugan BB. Effect of low saturated fat diet in early and late cases of multiple sclerosis. Lancet. 1990 Jul 7;336(8706):37-9. Swank, RL. MS: a correlation of its incidence with dietary fat. Am J Med Sci. 1950;220:421-30  Bjørnevik, K. Polyunsaturated fatty acids and the risk of multiple sclerosis.  Multiple Sclerosis Journal,  2017. 23(14), 1830–1838  Jelinek GA, et al. Association of fish consumption and Ω 3 supplementation with quality of life, disability and disease activity in an international cohort of people with multiple sclerosis. Int J Neurosci. 2013 Nov;123(11):792-800 Esparza ML, et al. A brief original contribution: Nutrition, Latitude, and Multiple Sclerosis Mortality: An Ecologic Study. American Journal of Epidemiology, 1995. 142(7):733–737  Simpson-Yap S, et al. Longitudinal associations between quality of diet and disability over 7.5 years in an international sample of people with multiple sclerosis. Eur J Neurol. 2023 Jul 11. doi: 10.1111/ene.15980  Ayroza Galvão Ribeiro Gomes AB, et al. Immunoglobulin A Antibodies Against Myelin Oligodendrocyte Glycoprotein in a Subgroup of Patients With Central Nervous System Demyelination. JAMA Neurol. 2023 Aug 7:e232523 Agranoff BW & Goldberg D. Diet and the geographical distribution of multiple sclerosis. Lancet. 1974; 2:1061-6 Munger KL, et al. Vitamin D intake and incidence of MS. Neurology. 2004;62:60-5 Richards JB. Vitamin D and Risk of Multiple Sclerosis: A Mendelian Randomization Study., 2015. PLoS Medicine. Aug 25;12(8):e1001866 Hadgkiss EJ et al. The association of diet with quality of life, disability, and relapse rate in an international sample of people with multiple sclerosis. Nutritional Neuroscience. 2015;18(3):125-136. Fitzgerald KC, Tyry T, Salter A, Cofield SS, Cutter G, Fox R, Marrie RA. Diet quality is associated with disability and symptom severity in multiple sclerosis. Neurology. 2018 Jan 2;90(1):e1-e11. Simpson-Yap S, et al. Longitudinal associations between quality of diet and disability over 7.5 years in an international sample of people with multiple sclerosis. Eur J Neurol. 2023 Jul 11. doi: 10.1111/ene.15980 Evers I, et al. Adherence to dietary guidelines is associated with better physical and mental quality of life: results from a cross-sectional survey among 728 Dutch MS patients. Nutr Neurosci. 2022 Aug;25(8):1633-1640

September is Polycystic Ovarian Syndrome Awareness Month and in episode 6 we speak with Rohini Bajekal, who is a plant-based nutritionist and Board-Certified Lifestyle Medicine Professional. 

We explore hormonal health and diet , focusing on polycystic ovarian syndrome which is a condition Rohini lives with herself, and has a wealth of knowledge on. We talk about how to diagnose and manage the condition going beyond just prescribing.

To find out more and connect with Rohini 

https://rohinibajekal.com/

Get Rohini’s book:

https://www.waterstones.com/book/living-pcos-free/nitu-bajekal/rohini-bajekal/97817816121

PBHP PCOS Fact Sheet:

https://plantbasedhealthprofessionals.com/wp-content/uploads/PCOS-factsheet-210709.pdf

PBHP Soya allergy Fact Sheet:

https://plantbasedhealthprofessionals.com/wp-content/uploads/10-tips-for-soya-allergy-270121.pdf

PCOS Guidance:

https://www.eshre.eu/Guidelines-and-Legal/Guidelines/Polycystic-Ovary-Syndrome

https://cks.nice.org.uk/topics/polycystic-ovary-syndrome/management/management-adults/

Linked Studies:

https://academic.oup.com/jcem/article/101/9/3386/2806671

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8192877/

https://pubmed.ncbi.nlm.nih.gov/31004146/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655679/

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/

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

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 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/

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 this nugget we highlight what you need to know about which plant foods and supplements contain omega 3s, and when you may need to focus more on these in your diet. For the full story on fish listen to our episode here: https://open.spotify.com/episode/34cvE3tChJNYn4D2miknhz⁠

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/

In episode 5 we talk to Dr Alan Desmond, NHS Consultant Gastroenterologist and Ambassador for Plant-Based Health Professionals UK, about the importance of gut health and preventing all kinds of disease through food. You can find out more about Alan's work at: https://www.alandesmond.com/ https://www.instagram.com/dr.alandesmond/ https://uk.bookshop.org/p/books/the-plant-based-diet-revolution-28-days-to-a-happier-gut-and-a-healthier-you-dr-alan-desmond/4871904?ean=9781529308686 The diet study Alan refers to can be found at: https://pubmed.ncbi.nlm.nih.gov/17341711/ And don't forget Vegmed, the largest European plant-based medicine conference, happening in London 9th and 10th September 2023, and open to all. Tickets available until 3rd September at: https://vegmed.org/

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

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 You

https://www.amazon.co.uk/Health-Wellbeing-Budget-Affordable-Strategies/dp/1739294149https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(21)00251-5/fulltext

https://pmc.ncbi.nlm.nih.gov/articles/PMC9321292/

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2808910

https://plantbasedhealthprofessionals.com/plant-based-on-a-budget-

This week we welcomed Claire Lynch, RD, MNutr, Dip IBLM/BSLM, to focus on type 2 diabetes. Claire is a Plant-Based Dietitian and Lifestyle Medicine Practitioner, as well as Education Lead for Plant-Based Health Professionals. You can connect with Claire via her website: plantlifenutrition.co.uk Instagram: plantlifenutrition_ Facebook: Plant:lifenutrition Studies discussed: https://www.sciencedirect.com/science/article/abs/pii/S0002916523661192 https://www.ceu.ox.ac.uk/research/epic-oxford-1 https://www.nature.com/articles/s41387-019-0074-0 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671114/ https://pubmed.ncbi.nlm.nih.gov/27299701/ https://pubmed.ncbi.nlm.nih.gov/19825820/ https://pubmed.ncbi.nlm.nih.gov/21831992/ https://assets.publishing.service.gov.uk/media/612f9de2e90e070418e4af32/SACN_report_on_lower_carbohydrate_diets_for_type_2_diabetes.pdf https://www.forksoverknives.com/success-stories/ https://www.pcrm.org/health-topics/diabetes https://plantbasedhealthprofessionals.com/plant-based-diets-for-the-prevention-and-treatment-of-type-2-diabetes

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

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 pesto

150g nettle tops (top5/7 leaves)

25g shelled hemp seeds

2 cloves garlic finely chopped or handful wild garlic chopped

1 tablespoon nutritional yeast flakes (optional)

approx 200ml olive oil

salt & black pepper

Bring 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 soup

serves 4

400g nettle tops

200g floury potatoes peeled if necessary & roughly chopped

1litre well flavoured vegetable stock

salt & black pepper

Plunge 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 lid

on 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 rosti

6 medium well scrubbed potatoes

2 large handfuls of nettle tops

olive oil

salt and pepper

Plunge 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 wedges

Links from today's episode:

https://plantbasedhealthprofessionals.com/21-day-challenge

https://plantbasedhealthprofessionals.com/rethinking-easter-choosing-lentils-instead-of-lamb

https://plantbasedhealthprofessionals.com/allergen-free-lentil-loaf

https://www.goodtogrowuk.org/charlesdowding.co.ukhttps://www.ukorganic.org/blog/articles/dirty-dozen-a-list-of-pesticide-residue-levels-in-food-from-pan-uk

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.

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

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

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/mody

Example 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

Episode 8 of In a Nutshell features Dr Gemma Newman, NHS GP and lifestyle medicine practitioner, PBHP-UK Ambassador and author of books ‘The Plant Power Doctor’ and ‘Get Well, Stay Well’.  Gemma tells us not only how plant-based eating took her away from her fears of having inherited poor cardiovascular health, but discusses  one of the most challenging areas for time-pressed health practitioners: the art of  inspiring behaviour change in patients. She reminds us why telling people what to do does not work and can actually consolidate unhealthy behaviours. With her acronym ‘BLEND-IT’, we could all support another person out of a cycle of cognitive dissonance. 

Pre-order Gemma’s new book 'Get Well, Stay Well' at: https://www.waterstones.com/book/get-well-stay-well/dr-gemma-newman/9781529107692

And the science and practical steps to eating plant-based in one book, 'The Plant Power Doctor': https://www.waterstones.com/book/the-plant-power-doctor/gemma-newman/9781529107746

Also discussed:

https://ukhealthalliance.org/news-item/health-leaders-call-on-government-to-do-more-to-protect-nature-for-the-benefit-of-health/

World Cancer Research Fund reference:

https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/eat-wholegrains-vegetables-fruit-and-beans/

American College of Cardiology dietary guidance: https://www.acc.org/latest-in-cardiology/ten-points-to-remember/2021/11/23/19/45/2021-dietary-guidance-to-improve

https://plantbasedhealthprofessionals.com/the-plant-based-eatwell-guide

TJ Waterfall book: https://www.waterstones.com/book/the-plant-based-power-plan/tj-waterfall/9780241472446

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/

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.c3691
10.  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;98:920-925
12.  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:10.2174/1874325001206010143
13.  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: PMC2957241
14.  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.165.16.1890
15.  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/nu12020530
17.  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.

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

In episode 2 we welcome Paula Hallam to the Nutshell. Paula is a Paediatric Dietician, founder of ‘Plant Based Kids’ and author of the book ‘Plant Powered Little People.’ Paula has been a children’s dietitian for 25 years, graduating in 1998 from the University of Cape Town and gaining a wide range of experience working in many different settings and hospitals such as Great Ormond Street Hospital and Evelina Children’s Hospital London, as well as consulting to charities and providing expert advice to baby food companies. She has also completed a Post Graduate Certificate in Advanced Paediatric Dietetics from the University of Plymouth and in addition, in 2021 she undertook the additional training 'Plant-Based Nutrition: A Sustainable Diet for Optimal Health' at the University of Winchester. Contact Paula: https://plantbased-kids.com Buy Paula’s book: https://www.waterstones.com/book/plant-powered-little-people/paula-hallam-rd/9781915538222 Join Paula's webinar on 8th February for free by joining PBHP-UK

https://plantbasedhealthprofessionals.com/membership

Studies Discussed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8157583/ https://www.leapstudy.co.uk/index.html https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4852987/ https://pubmed.ncbi.nlm.nih.gov/28838083/ For our Spanish speaking listeners Miriam Martinez Biarge’s book: https://www.amazon.es/familia-vegana-alimentaci%C3%B3n-saludable-equilibrada/dp/8409512394/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

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'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.'

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/

This week we welcome Josh Gibbs to the podcast. Josh graduated from the University of Warwick with a BSc in Biomedical Sciences and an MA in Social Science Research. He is now working towards a PhD on plant-based diets and green recovery.

He has shown through his research that plant-based diets could lower blood pressure and that replacing meat with plant-based meat alternatives could reduce heart attack risk by lowering LDL cholesterol. His latest research is looking at the links between the consumption of plant-based meat alternatives and psychological well-being.

Josh’s papers:

https://www.mdpi.com/2674-0311/2/1/9/

https://pubmed.ncbi.nlm.nih.gov/35458176/

https://journals.lww.com/jhypertension/abstract/2021/01000/the_effect_of_plant_based_dietary_patterns_on.4.aspx

The swap meat trial:

https://pubmed.ncbi.nlm.nih.gov/32780794/

Dr Michael Greger’s comments:

https://nutritionfacts.org/audio/are-plant-based-meat-substitutes-healthy/

Review of the plant-based nutrition news October 2023:

https://plantbasedhealthprofessionals.com/review-of-the-plant-based-nutrition-news-october-2023

In episode seven, Daisy and Clare chat about all things related to fish - from where to obtain those all important essential omega 3 fatty acids, to whether fishing really is sustainable and what you can eat as an alternative on a plant based diet if you decide to leave fish alone.

Further references are linked below:

https://www.cambridge.org/core/journals/public-health-nutrition/article/are-we-running-out-of-fish-fish-health-and-sustainability/3D836148DDB47B8F1D2E790872533B90

Li N, et al. Fish consumption and multiple health outcomes: Umbrella review. Trends in Food Science and Technology 2020. doi:10.1016/j.tifs.2020.02.033

Song M,et al. Association of animal and plant protein intake with all-cause and cause-specific mortality. JAMA Intern Med 2016. doi10.1001/jamainternmed.2016.4182

Jayedi A, Shab-Bidar S. Fish Consumption and the Risk or Chronic Disease: An Umbrella Review of Meta-Analyses of Prospective Cohort Studies. Advances in Nutrition 2020; 11:.

Burns-Whitmore B, Froyen E, Heskey C, Parker T, Pablo GS. Alpha-linolenic and linolenic fatty acids in the vegan diet: Do they require dietary reference intake/ adequate intake special considerations? Nutrients 2019; 11:.

Statement on the benefits of fish/seafood consumption compared to the risks of methlymercury in fish/seafood. EFSA J 2015. doi:10.2903/j.efsa2015.3982

Update on the monitoring of levels of dioxins and PCB’s in food and feed. EFSA J 2012. doi:10.2903/j.efsa.2012.2832

Xue B, et al. Underestimated Microplastics Pollution Derived from Fishery Activities and ‘Hidden’ in Deep Sediment. Environ Sci Technol 2020. doi:10.1021/acs.est.9b04850

Cohen L, Jefferies A. Environmental Exposure and Cancer. Using the Precautionary Principle. Ecancermedicalscience 2019. doi:10.3332/ecancer.2019.ed91

Chen J, et al. Antibiotics and Food Safety in Aquaculture. J Agric Food Chem 2002.doi:10.1021/es011287i

Courtenay M, et al. Tackling antimicrobial resistance 2019-2024- The UK’s five year national action plan. J Hosp Infec 2019. doi:10.1016/j.jhin.2019.02.019

Manyi-Loh C, Mamphweli S, Meyer E, Okoh A. Antibiotic use in agriculture and its consequential resistance in environmental sources: Potential public health implications. Molecules 2018; 23(4):795,doi:10.3390/molecules23040795 

Milanovic V,  Osimani A, Aquilanti L, et al Occurrence of antibiotic resistant genres in the faecal DNA of healthy omnivores, ovo-lacto vegetarians and vegans. Mol Nutr Food Res 2017; 61(9) doi:10.1002/mnfr.201601098

The Gospel of the Eels - book by Patrik Svensson

https://www.bbc.co.uk/news/science-environment-64814781

https://marine-conservation.org/wp-content/uploads/2021/08/Sala-et-al_Nature_2021.pdf

Financial Times articles (behind a pay wall)

Missing ice and bleached coral: the sudden warming of the oceans | Financial Times

7/8/23  

Use of horseshoe crabs’ blue blood puts pharma groups under scrutiny | Financial Times (ft.com) 23/8/23

Seagrass beds | WWT 

https://www.vegansociety.com/resources/nutrition-and-health/nutrients/omega-3-and-omega-6-fats?gad_source=1&gclid=CjwKCAjw38SoBhB6EiwA8EQVLr47EqsO8r6_-9XuzhPk1rWVqZm4V1FtXDUD_FWKiTxINNDBNTM4RxoCWRwQAvD_BwE

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

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

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/

Second nugget detailing why you might choose tempeh for dinner due to its protein, calcium and other wholefood benefits.

In this week's nugget, we unpack the often painful experience of kidney stones and how to reduce your chances of them through diet and lifestyle.

This week we had the pleasure of speaking with Dr Michael Greger, M.D. FACLM.

Dr Greger is an internationally recognised expert speaker and New York Times bestselling author, as well as founder of NutritionFacts.org ( https://nutritionfacts.org/), a non profit organisation delivering free evidence based nutritional information. We had a fascinating discussion about how to lead a longer healthier life, which is the topic of his new book ' How Not to Age'.

We hope you are enjoying the episodes and if so please could we ask you to leave us a review on your streaming platform, and consider sharing us with a friend, colleague, or family member.

All our episodes are free but if you support our aims and would like to donate to the work of Plant-Based Health Professionals U.K, please follow this link:

https://plantbasedhealthprofessionals.com/donate

Dr Greger's Books:

https://nutritionfacts.org/book/how-not-to-age/

https://nutritionfacts.org/book/how-not-to-diet/

https://nutritionfacts.org/book/how-not-to-die/

Tickets to UK January 2024 events

https://www.eventbrite.co.uk/e/how-not-to-age-with-dr-michael-greger-sunday-21st-january-2024-registration-745161557277

https://www.eventbrite.co.uk/e/how-not-to-age-tickets-764001146997

Studies we discussed on today's episode:

• https://www.nature.com/articles/s43016-023-00868-w

• https://academic.oup.com/biomedgerontology/article/60/7/862/539576

• https://pubmed.ncbi.nlm.nih.gov/9863851/

• https://www.thelancet.com/gbd

Resources we discussed:

• https://www.bluezones.com/dan-buettner/

• https://plantbasedhealthprofessionals.com/wp-content/uploads/Bloating-factsheet-FINAL.pdf

• https://plantbasedhealthprofessionals.com/wp-content/uploads/Plant-Basted-Eatwell-Guide-A4.pdf

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

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

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_doctor
Website: www.plantpromotingdoctor.com
YouTube: https://www.youtube.com/channel/UCknRthoJOWoTxuyOf2nzh4A

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 Episode one we talk to the founder of Plant Based Health Professionals UK, Dr Shireen Kassam about why a plant based diet is good for our health and how to help patients make the transition to eating more plants.  If you have any questions or comments for our future episodes please contact us at: Inanutshellpodcastuk@gmail.com Find out more about The Plant Based Health Professionals at: https://plantbasedhealthprofessionals.com/ Read Dr Kassam’s books: https://www.hammersmithbooks.co.uk/product/eating-plant-based/ https://www.hammersmithbooks.co.uk/product/plant-based-nutrition-in-clinical-practice/ Read Dr Kassam’s literature reviews and monthly summaries: https://shireenkassam.medium.com/ Join us at VegMed in London https://vegmed.org/ Join the Running on Plants challenge: https://runningonplants.org/ Further your nutrition education with the 8 week plant based nutrition course online through The University of Winchester: https://www.winchester.ac.uk/study/further-study-options/short-courses/plant-based-nutrition/ This podcast does not provide medical advice. This podcast is for information purposes only and does not constitute a physician-patient relationship.The medical and/or nutritional information on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.

This week we discuss the multiple benefits of soya, explore where the health concerns originated, and highlight what the evidence says. The studies referenced are linked below:

https://pubmed.ncbi.nlm.nih.gov/31584249/
https://pubmed.ncbi.nlm.nih.gov/33775173/
https://pubmed.ncbi.nlm.nih.gov/19496976/
https://pubmed.ncbi.nlm.nih.gov/30698629/

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.