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

In this episode, we are joined by registered dietitian and public health nutritionist Ginny Messina, MPH, RD, one of the most respected voices in plant-based nutrition.We dive into the growing controversy surrounding plant-based meat alternatives and ultra-processed foods (UPFs). Are plant-based burgers and sausages really as unhealthy as some headlines suggest? Does the UPF label tell us everything we need to know about a food's health effects? And how should we think about plant-based meat within the context of an overall healthy dietary pattern?Ginny is the author and co-author of several influential books, including Vegan for Life, and Even Vegans Die. She has spent decades helping people adopt nutritionally adequate plant-based diets grounded in science In this episode she brings her trademark evidence-based and nuanced perspective to explore:• What the science actually says about plant-based meat alternatives• The strengths and limitations of the NOVA classification system• Whether all ultra-processed foods should be viewed equally• The role of plant-based meats in supporting dietary transitions• Nutrient considerations for vegans and vegetarians• How to separate nutrition science from social media sensationalismhttps://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1641234/fullTo connect with Ginny: Website: The Vegan RDhttps://www.theveganrd.comSubstack: Resistance Kitchenhttps://theresistancekitchen.substack.comBooks:https://www.theveganrd.com/mybooks/Vegan Nutrition Resources:https://www.theveganrd.com/vegan-nutrition-101/If you enjoyed this episode, please consider subscribing, leaving a review, and sharing it with someone who may be interested in learning more too. If you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membershipYou don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.

In this episode, we’re joined by Dr Ayesha Sherzai MD, neurologist, researcher, and co-author of The 30 Day Alzheimer’s Solution, to explore one of the most important questions in modern medicine: how much control do we really have over the future health of our brains?For decades, cognitive decline and dementia were often viewed as an inevitable consequence of ageing or genetics. But emerging research is painting a far more hopeful picture. Dr Sherzai explains how lifestyle factors, including diet, exercise, sleep, stress management, social connection, and cognitive engagement may significantly influence long-term brain health and dementia risk.We also discuss why brain health needs to become a much earlier public health priority rather than something we only think about later in life.To find out more about the Sherzais' work:https://www.thebraindocs.com/To buy the book:https://www.thebraindocs.com/books/Further reading:https://www.thelancet.com/commissions-do/dementia-prevention-intervention-and-carehttps://plantbasedhealthprofessionals.com/diet-lifestyle-and-brain-healthIf you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membershipYou don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.And if you liked this episode please consider leaving us a rating or a review, it helps more people discover the podcast and supports our mission to share evidence-based nutrition.

In this episode we are joined by Dr. David Jenkins, MD, PhD, DSc, a globally recognised leader in nutrition science, research and metabolic health.Dr Jenkins is best known for developing both the Portfolio diet and the Gycaemic Index. His work has shaped how we understand the relationship between carbohydrates and blood sugar, lipids and heart health, and continues to influence how clinicians and researchers approach nutrition science.In this episode we explore the cholesterol-lowering foods which make up the Portfolio diet, a dietary pattern that can have a powerful effect on lowering LDL cholesterol and reducing cardiovascular risk.We break down the science behind the diet, how it works in real life, and why it’s gaining attention as a practical dietary strategy for improving heart health.To read more :https://nutrisci.med.utoronto.ca/faculty/david-jenkinshttps://www.sciencedirect.com/science/article/pii/S0002916523293338https://pubmed.ncbi.nlm.nih.gov/40394599/https://pubmed.ncbi.nlm.nih.gov/37877288/Portfolio Diet app:https://www.portfoliodiet.app/enPortfolio Diet infographic:https://practice365.co.uk/uploads/sites/601/2024/10/Portfolio-Infographic-EN-FINAL.pdfIf you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membershipYou don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.And if you liked this episode please consider leaving us a rating or a review, it helps more people discover the podcast and supports our mission to share evidence-based nutrition.

In this episode we’re joined by registered dietitian Soraya Pineda, to explore the science of weight loss, satiety, and appetite regulation.Soraya has extensive experience supporting individuals with weight management, metabolic health, and behaviour change. Her work focuses on helping people move away from restrictive dieting towards sustainable, evidence-based approaches that prioritise long-term health. As interest in GLP-1 medications continues to grow, this episode explores how a high-fibre, plant-based diet may naturally support appetite regulation, offering a practical and sustainable alternative or complement to pharmacological approaches.We also discuss why traditional weight loss approaches often fail, and why so many of us regain weight and enter a yo-yo dieting pattern, so join us today to hear more about effective approaches rather than relying on restriction alone.To connect with Soraya and learn more about her work:https://www.linkedin.com/in/soraya-pineda/https://linktr.ee/plantnutritionwithsorayaTo read the Plant-Based Health Professionals weight loss fact sheet:https://plantbasedhealthprofessionals.com/wp-content/uploads/2026/03/FS-EnergyDensity-260310.pdfIf you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membershipYou don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.And please consider leaving a review, it helps more people discover the podcast and supports our mission to share evidence-based nutrition.

In this episode we explore how agricultural systems shape human and planetary health.We are joined by Professor Amir Kassam, a globally recognised expert in conservation agriculture (CA), whose work has helped advance sustainable farming systems worldwide. Professor Kassam explains the scientific foundations of CA and how it differs from the increasingly popular concept of regenerative agriculture.Drawing on his contributions to global food systems discussions, including work aligned with the EAT-Lancet Commission, we examine how agriculture must operate within planetary boundaries to safeguard soil, water, biodiversity, climate stability, and ultimately public health.For healthcare professionals, this episode reframes prevention at a systems level, highlighting agriculture as an upstream determinant of health. If we are serious about sustainable diets and long-term wellbeing, we must also consider how food is grown.To find out more: https://www.researchgate.net/profile/Amir-Kassamhttps://fable.co/author/prof-amir-kassamhttps://plantbasedhealthprofessionals.com/sustainable-farminghttps://www.thelancet.com/commissions-do/EAT-2025Rockström J, Kassam A, Friedrich T, et al. Conservation agriculture: helping to return to within planetary boundaries. Global Sustainability. 2026;9:e11. doi:10.1017/sus.2025.10045https://www.cambridge.org/core/journals/global-sustainability/article/conservation-agriculture-helping-to-return-to-within-planetary-boundaries/3641F08ABCEF6438590242B968C8FAD1To get NLMC tickets:https://nlmc.org.uk/If you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membershipYou don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.

This week on the podcast we speak with nutritionist, author, and retired ITU nurse, Karen Lee. Karen shares her journey of following a whole-food plant-based diet to help manage her symptoms of the autoimmune disease, multiple sclerosis. We cover the research showing how whole-food, plant-based dietary patterns may help reduce systemic inflammation, improve gut microbiome diversity, and improve symptoms relevant to many autoimmune diseases.To find out more and connect with Karen:https://thesensitivefoodiekitchen.com/To buy Karen's latest book:https://www.hammersmithbooks.co.uk/product/healing-from-the-inside-out/Published case study discussed:https://journals.sagepub.com/doi/full/10.1177/15598276221141403PBHP Fact Sheet on MS:https://plantbasedhealthprofessionals.com/wp-content/uploads/MS-factsheet-210519.pdfTo find out more on OMS:https://overcomingms.org/Clare's vegan omelette recipe:300g silken tofu140g firm tofu 3tbsp gram flour2 tbsp tapioca flour1 tbsp of ground flaxseed in 2tbsp water1/2 tsp turmeric Good pinch of Kala namak (if available)Ground pepperDash of plant milk if the mixture is a bit stiffOil of your choice for frying (optional)Filling of your choice e.g vegan cheese, mushrooms, spring onions, kimchi!Blend together the silken tofu, gram flour, tapioca flour, flaxseed, turmeric, Kala namak and pepper. Crumble in the firm tofu and give it a final mix. Heat a small amount of oil in a frying pan. Add the mixture and give the pan a wobble to level it out. Adjust the hob heat so that you can see a bit of steam coming from the pan but it shouldn't be bubbling too vigorously. It will take up to about 20 minutes for the omelette to fully set. When it is starting to look set you can add the filling to the top to start heating through, or melting if it's vegan cheese. Just before serving, fold over the omelette in the pan, then you can slide it onto a plate and decorate with fresh herbs or chopped spring onions.And please don't forget to rate, review and subscribe to the podcast, and share this episode with one other person today.If you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membershipYou don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.

We are so excited to be back In The Nutshell as we kick off season six with dual qualified NHS Consultant Dermatologist and nutritionist Dr Thivi Maruthappu.We cover the inflammatory condition, psoriasis, and find out why it is considered a systemic condition, and how it links to obesity, cardiovascular disease, and metabolic health. Dr Thivi outlines the potential mechanisms through which diet and lifestyle influence systemic inflammation, immune pathways, and the gut microbiome.We take a closer look at the APPLE study (Asking People with Psoriasis about Lifestyle and Eating), co-led by Dr Thivi and researchers at King’s College London, exploring how overall diet quality relates to psoriasis severity, and how dietary patterns rich in plant-based foods are associated with better outcomes, providing important data that lifestyle and dietary assessments have a key role to play alongside standard clinical care.To access the study:https://pubmed.ncbi.nlm.nih.gov/39973353/Zanesco S, Maruthappu T, Griffiths CEM, Dalrymple KV, Gibson R, Hall WL. Associations between diet quality indices and psoriasis severity: results from the Asking People with Psoriasis about Lifestyle and Eating (APPLE) cross-sectional study. British Journal of Nutrition (2025)To connect with Dr Thivi:https://drthivi.com/To buy Dr Thivi's book:https://drthivi.com/skinfood-your-4-step-solution-healthy-happy-skin/The Made in Hackney book discussed :https://madeinhackney.org/buy-our-new-cookbook-we-cook-plants-%F0%9F%8C%B1/And please don't forget to rate, review and subscribe to the podcast, and share this episode with one other person today.If you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membershipYou don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.

It will come as no surprise to our regular listeners that kidney disease is another area in which a healthy plant-based diet supports better health. We are therefore delighted to bring you this week's bonus episode: our discussion with Cade Morant about his experience of nephrotic syndrome and a diagnosis of focal segmental glomerulonephritis. Cade has experienced a kidney transplant and ongoing dialysis, but despite these challenges has discovered plant-based diets are not just good for planetary health! https://plantbasedhealthprofessionals.com/wp-content/uploads/2023/05/CKDKidneyfactsheetPBHPUK-May23.pdfhttps://plantbasedhealthprofessionals.com/wp-content/uploads/2024/06/Reducing-potassium-in-CKD-when-you-are-following-a-plant-based-diet.pdfhttps://kdigo.org/wp-content/uploads/2025/01/Key-Takeaways_KDIGO-2024-CKD-Guideline_People-Living-with-CKD.pdfAnd please don't forget to rate, review and subscribe to the podcast, and share this episode with one other person today.If you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membershipYou don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.

This week on The Nutshell, we are joined by Dr. Urvi A. Shah, MD, MS, a board-certified haematologist-oncologist, and physician scientist with expertise in diagnosing and treating plasma cell disorders.At Memorial Sloan Kettering Cancer Center, Dr. Shah not only cares for patients but also leads research exploring nutrition and other modifiable lifestyle factors in cancer, mainly blood disorders.After her own experience with cancer, Dr. Shah launched the first 'NUTRIVENTION' trial which has since expanded to five additional dietary trials that will collectively enroll over 600 participants. excitinTo find out more about Dr Shah's work:https://www.mskcc.org/cancer-care/doctors/urvi-shahTo connect with Dr Shah:https://linktr.ee/urvishahmdTo read Dr Shah's research:https://share.google/FEUQXznH42KhQp88thttps://www.researchgate.net/profile/Urvi-Shah-3Other points of discussion from this episode:https://nlmc.org.uk/https://www.researchgate.net/profile/Joseph-Poorehttps://foodrise.org.uk/roastingtheplanet/https://drpaulbehrens.com/https://www.alcoholfreewarrior.com/And please don't forget to rate, review and subscribe to the podcast, and share this episode with one other person today.If you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membershipYou don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.

This week we welcome Plant-Based Health Professionals U.K. campaign manager Sarah Bentley to the Nutshell.On the eve of World Food Day, Sarah gives us an update on the exciting progress made with the Plants First Healthcare initiative, working to prioritise plant-based meals in healthcare settings. Follow the links below to read more about the initiative, download the toolkit, and buy Sarah's new book 'We Cook Plants'. https://plantsfirsthealthcare.com/https://www.greenerbydefault.com/The toolkit:https://plantsfirsthealthcare.com/wp-content/uploads/2025/09/HowTo-PPBF16.09.25.pdfTo buy Sarah's book:https://www.waterstones.com/book/we-cook-plants/sarah-bentley/9781848994454https://madeinhackney.org/https://globalplantkitchens.org/https://proveg.org/And please don't forget to rate, review and subscribe to the podcast, and share this episode with one other person today.If you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membershipYou don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.

In this week's nugget, take some time to relax and drop the pressure as Plant-Based Health Professionals' researcher and dietitian Michael Metoudi explains how increasing whole grains in the diet cuts the risk of high blood pressure. Aune, D., Metoudi, M., Sadler, I. et al. Whole grain and refined grain consumption and the risk of hypertension: a systematic review and meta-analysis of prospective studies. Sci Rep 15, 21447 (2025). https://doi.org/10.1038/s41598-025-05197-5

Welcome back to Season 5 of In A NutshellWe are so excited to be back and we have a fantastic season lined up for you, full of inspiring guests and science backed, evidence based conversations on nutrition and lifestyle medicine. We kick off season five with Blue Zones founder, National Geographic Fellow, award-winning journalist and New York Times bestselling author, Dan Buettner. In this episode we explore the various reasons why people in the Blue Zones live the longest and healthiest lives; from plant-based diets, regular movement and meaningful social connections, as well as hearing all about Dan's own favourite meals and that famous minestrone for breakfast!To find out more about Dan Buettner's work and to buy his new book follow the links below:https://danbuettner.com/https://www.bluezones.com/https://www.waterstones.com/book/the-blue-zones-kitchen-one-pot-meals/dan-buettner/9781426224126And please don't forget to rate, review and subscribe to the podcast, and share this episode with one other person today.If you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membershipYou don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; and with membership starting from as little as £15 a year, join us now and be part of the change you want to see.

For episode 15 we are joined by Plant-Based Health Professionals U.K. member, Ailsa McHardy, registered paediatric dietitian, and founder of Little Nutrition, to get her advice on food with a focus on children. Ailsa has over 14 years experience as a dietitian. We discuss trends in children's diets, healthfully bringing up children plant-based, fussy eaters, growth concerns, and, in seasonality discussions, the joys of salad and watercress.To get in touch with Ailsa: www.littlenutrition.co.ukInstagram: @littlenutritionwithailsaThe links to the Family and children's zone on the PBHP website and the factsheets discussed:https://plantbasedhealthprofessionals.com/kidshttps://plantbasedhealthprofessionals.com/wp-content/uploads/2023/12/IronFactsheet201123.pdf