"Every patient with IBD asks about food — they deserve evidence-based answers".

In this final episode of Season One, I’m diving into the conditions that first sparked my passion for gut health more than 20 years ago — Crohn’s disease and ulcerative colitis, collectively known as inflammatory bowel disease (IBD).

As a Consultant Gastroenterologist, I work with people living with IBD every day. And I’ve learned that one of the most common — questions that patients ask is deceptively simple: What should I eat?

In this episode, I unpack what the science actually says about food and IBD. I explore:

• How diet and lifestyle — not just genetics — play a major role in IBD development and progression
• The foods and dietary patterns that are associated with lower inflammation and better outcomes
• The research that’s convinced me every person with IBD deserves education and support around diet
• The 10 food rules I share with my patients living with Crohn’s and colitis
• The evidence behind plant-based diets, Mediterranean diets, and specific dietary patterns for IBD
• What the latest clinical guidelines from the US, Europe, and UK are — and aren’t — saying about diet

I also share the resources I recommend most often in clinic to help people with IBD take action and build an evidence-based dietary pattern to help maximise their gut health and overall well-being.

If you’re are interested in learning exactly how diet effects gut health and overall wellbeing - especially if you or a loved one is living with ulcerative colitis or Crohn’s disease - this episode is for you!

Resources I mention in this episode:

You can download the full slide deck I used while preparing this episode — complete with citations and references — at www.alandesmond.com/ibd

• Canada’s Food Guide
• The Plant-Based Crohn’s and Colitis Cookbook by Helena Rose Murphy
• Nutritional Therapy for IBD
• Case report and review of the evidence published by Dr Alan Desmond with Dr Neal Barnard and colleagues.

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Shop their entire range at linwoodshealthfoods.com and use code DESMOND for a 15% saving and free delivery.

'Longevity isn’t just extra years — it’s extra good years. The longer you live in a Blue Zone, the fewer unhealthy years you endure'

Today's conversation is with explorer, author, and National Geographic Fellow Dan Buettner, the man who brought us the concept of the Blue Zones — those remarkable places where people live longer, healthier lives than almost anywhere else on Earth.

In this conversation, you’ll hear why a long life is more about your environment than your willpower, how food, purpose, movement, and community shape your health, and why changing your surroundings works better than relying on motivation alone. And of course, we touch on a few fun extras — including the truth about coffee in the Blue Zones.

We share a few laughs, discuss the role of a Blue Zones microbiome science and more:

• The 5 pillars of every Blue Zone diet
• Why living longer also means living healthier
• How purpose and social connection add years to your life
• Why diets fail but environments succeed
• Simple, powerful lifestyle shifts you can make today

Books by Dan Buettner:

• The Blue Zones Kitchen: 100 Recipes to Live to 100
• The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life

Learn more at: www.bluezones.com

Follow Dan on Instagram: @danbuettner

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Sponsored by Linwoods Healthfoods.
Shop their entire range at linwoodshealthfoods.com and use code DESMOND for a 15% saving and free delivery.

'Dementia is not inevitable. We can live a cognitively vibrant life by focusing on our lifestyle- especially food'.

Today’s guests are Dr Dean Sherzai and Dr Ayesha Sherzai — an inspiring husband-and-wife team — neurologists, researchers, and authors who have dedicated their careers to preventing Alzheimer’s and other forms of dementia through evidence-based lifestyle change.

Today, over 55 million people live with dementia worldwide, and that number is expected to triple by 2050. But the Sherzai's are here with a powerful message: Dementia is not inevitable. Most cases can be prevented through evidence-based diet and lifestyle practices. And it's never too early to begin planning for a memorable life.

In this episode, they share practical insights on how to protect your brain health, what they’ve learned working in Loma Linda — America’s only true Blue Zone — and the simple steps we can all take to improve our cognitive health today.

Connect with Dean and Ayesha online: Instagram, YouTube, and explore their free resources at thebraindocs.com.

Grab a copy of Dean and Ayesha’s extraordinary books: The Alzheimer’s Solution and The 30-Day Alzheimer’s Solution — packed with practical guidance, inspiring science, and delicious recipes to support your brain health.

Updates and tickets to live podcast recordings: Join the mailing list

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Sponsored by Linwoods Healthfoods.
Shop their entire range at linwoodshealthfoods.com and use code DESMOND for a 15% saving and free delivery.

‘Our very first gig as a pop band was the Brit Awards — the entire music industry booed us. It was terrifying. I was 19 years old.’

In this powerful and deeply honest episode, I’m joined by actor, singer, and mental health advocate Suzanne Shaw.

Suzanne first rose to fame in 2001 as a member of Hear’Say, the pop group formed through the reality TV show Popstars.

Suzanne shares her extraordinary story - from the highs of early success to the lows of burnout, public scrutiny, postnatal depression, grief, and alcohol dependency. In a candid and wide-ranging conversation, Suzanne talks about:

• How early fame impacted her mental health
• Becoming a single mum while performing in the West End
• Her decision to quit alcohol and reclaim her confidence
• Going plant-based and discovering the joy of ultra-running
• The tools she uses daily to stay grounded and well
• Her mission to help others through the Dare to Succeed community

Now five years sober, thriving on a plant-based lifestyle, and running ultra-marathons, Suzanne is a shining example of resilience, transformation, and purpose. This is one of our most moving and inspiring episodes to date - and the only episode that will feature an encounter with Sir Elton John.

Connect with Suzanne: Instagram Tik Tok LinkedIn

Join Suzanne's Dare To Succeed Community: suzanneshawofficial.co.uk

Updates and tickets to live podcast recordings: Join the mailing list

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Sponsored by Linwoods Healthfoods.
Shop their entire range at linwoodshealthfoods.com and use code DESMOND for a 15% saving and free delivery.

"Our healthcare system has failed to give people with food intolerances the help they deserve." Today, I’m joined by my friend and colleague Dr. Will Bulsiewicz—better known as Dr. B, The Gut Health MD, board-certified Gastroenterologist, bestselling author of Fiber Fueled and The Fiber Fueled Cookbook, and U.S. Medical Director of the personalized nutrition company ZOE.

Together, we dive deep into the misunderstood world of IBS, food intolerances, and how to reclaim your gut health—drawing on years of clinical experience and a shared passion for evidence-based, plant-powered healing.

We discuss:

• Why traditional healthcare often fails people living with IBS and food-related intolerances
• How frustrated patients can finally break through and make lasting progress
• Why adopting a plant-based diet can feel challenging
• The G.R.O.W.T.H. strategy—Dr. B’s step-by-step, science-backed framework for rebuilding food tolerance
• How Dr. B stays consistent with his own Fiber Fueled lifestyle, even when life gets hectic

This episode is full of practical tips, clinical insights, and real talk from two gastroenterologists who believe in the healing power of the food on our plates.

Whether you’re navigating IBS yourself, supporting someone who is, or just want to better understand your gut—this conversation is for you.

Buy The Fiber Fueled Cookbook by Dr. Will Bulsiewicz: Amazon UK | Amazon US

Connect with Dr. Will Bulsiewicz on Instagram: @theguthealthmd

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Sponsored by Linwoods Healthfoods.
Shop their entire range at linwoodshealthfoods.com and use code DESMOND for a 15% saving and free delivery.

“You’ve Never Eaten Meat? How Are You Still Alive?” Sophie Waplington has been fielding that question her whole life - today, she joins me to set the record straight.

I sat down with Sophie - creator of Soph's Plant Kitchen, personal trainer, accomplished athlete, and high protein recipe creator - to talk food, fitness, and how she inspires her 1.4 million followers to build a healthy life rooted in confidence and abundance.

We cover a lot:
- The myth that plant-based diets lack protein (spoiler: they don’t)
- What it really means to be protein-aware
- Why tofu is a plant-powered secret weapon
- How food and movement support mental and physical strength
- The power of high-protein plant meals for performance and recovery
- Why exercise is for everyone—no matter your age or fitness level

Sophie shares her personal story with genuine honesty. I know you’re going to love this conversation!

Join Sophie's 1.4 million followers: @sophsplantkitchen

Get your copy of Sophie’s best-selling book: Soph's Plant Kitchen: Delicious high protein recipes to fuel you for life

Updates and tickets to live podcast recordings: Join the mailing list

Connect with Dr Alan Desmond Instagram Threads X/Twitter

Sponsored by Linwoods Healthfoods.
Shop their entire range at linwoodshealthfoods.com and use code DESMOND for a 15% saving and free delivery.

Thanks to the standard Western diet and our busy modern lifestyles, gut health issues like acid reflux and diverticular disease have become so common that we almost accept them as normal.

In this live episode recorded in Washington D.C. with Chuck Carroll of The Exam Room Podcast, I break down what’s really driving these gut problems — and how the food on your plate can be your most powerful medicine.

We dive into the science behind gut-friendly diets, the essential role of fibre, and why millions of people are set up for gut issues by a low-fibre, meat-heavy diet. I also share a story from a visit to a U.S. pharmacy that made the connection between diet, disease, and drugstore shelves all too clear.

In this episode, we cover:

• Why diverticular disease has become so common in countries following a Western-style diet
• How fibre protects your gut — and how low-fibre diets increase hospitalisations
• What you need to know about acid reflux and GERD — and how to treat the root cause, not just the symptoms
• The problem with relying on antacids long-term
• Why high-fat meals can make reflux worse — and the case for a high-fibre, low-fat diet
• The gut health red flags I spotted in the pharmacy aisle
• The simple, evidence-based changes that can transform your gut health

If you or someone you care about is struggling with gut symptoms — or just wants to support long-term gut health — this episode is packed with practical advice and powerful insights.

If you enjoyed this conversation then you’ll love: The Exam Room Podcast from the Physicians Committee.

Follow Chuck Carroll: on Instagram

Want more gut health insights? The Real Science Behind Gut Health And Food Intolerances - What Everybody With Gut Problems Needs To Know.

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Sponsored by Linwoods Healthfoods.
Shop their entire range at linwoodshealthfoods.com and use code DESMOND for a 15% saving and free delivery.

“You get more out of your workout when you’re fueled by plants. That’s the whole point.”

Today, I’m joined by two leading voices in plant-based fitness—Robert Cheeke, former champion bodybuilder, and Matt Frazier, ultrarunner and founder of No Meat Athlete - to explain why a plant-based diet may be the key to unlocking world class athletic performance.

Together, they co-authored the New York Times bestseller The Plant-Based Athlete: A Game-Changing Approach to Peak Performance and in this episode, they share everything you need to know to fuel your body, build muscle, and smash your personal fitness goals - with plants.

We discuss:

• The science behind faster recovery and greater endurance on a plant-based diet
• How to meet your protein needs—without obsessing over powders
• What elite athletes actually eat in a day (spoiler: there’s no one-size-fits-all)
• Why plant-based performance is no longer a secret weapon—it’s a competitive edge

Whether you’re a weekend warrior or a seasoned athlete, this conversation is packed with actionable advice to help you train smarter, recover faster, and thrive on plants.

Get the book: The Plant-Based Athlete: A Game-Changing Approach to Peak Performance

Follow Robert on Instagram: @robert.cheeke

Follow Matt and the No Meat Athlete community: @nomeatathlete_official

Learn more: www.nomeatathlete.com

Updates and tickets to live podcast recordings: Join the mailing list

Connect with Dr Alan Desmond Instagram Threads X/Twitter

Sponsored by Linwoods Healthfoods.
Shop their entire range at linwoodshealthfoods.com and use code DESMOND for a 15% saving and free delivery.