#131 Dr Rupy’s 2021 Wrap Up!

15 Dec 2021

Hey,  I’m basing this end of year podcast on my newsletter format where I share something to Eat, Read, Watch or Listen to every week.

Today, I’ll be talking through my top 3 book suggestions, 3 podcasts I reckon you should listen to or revisit from my archive and 3 brilliant movies and series to watch!

And do check out the link below where you can sign up to the newsletter too!


How to Live - Prof Robert Thomas

The Pain-Free Mindset - Dr Deepak Ravindran

The Paradox of Choice - Barry Schwartz



Sustainable Weight Loss - Dr Nick Fuller

Watercress as Medicine - Dr Kyle Stewart

The Female Ageing Brain - Dr Lisa Mosconi 



Road Runner

High on the Hog

Meat me Halfway


Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to here on our websitewhere I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week.

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.


Listen (References)

Sustainable Weight Loss Dr Nick Fuller


  1.   Greenway, F. L. Physiological adaptations to weight loss and factors favouring weight regain. International Journal of Obesity vol. 39 1188–1196 (2015).
  2.   Hall, K. D. Diet versus exercise in ‘the biggest loser’ weight loss competition. Obesity 21, 957–959 (2013).
  3.   Lutter, M. & Nestler, E. J. Homeostatic and hedonic signals interact in the regulation of food intake. in Journal of Nutrition vol. 139 629–632 (American Society for Nutrition, 2009).
  4.   Pietiläinen, K. H., Saarni, S. E., Kaprio, J. & Rissanen, A. Does dieting make you fat A twin study. Int. J. Obes. 36, 456–464 (2012).
  5.   6 steps to successful weight loss for women - The University of Sydney. https://www.sydney.edu.au/news-opinion/news/2020/01/21/6-steps-to-successful-weight-loss-for-women.html.


Watercress as Medicine Dr Kyle Stewart


  1.   Phytochemical & Antioxidants — The Watercress Company. https://www.thewatercresscompany.com/phytochemical-antioxidants.
  2.   DL, P., JM, Y., TW, K. & JW, F. Isothiocyanates: Translating the Power of Plants to People. Mol. Nutr. Food Res. 62, (2018).
  3.   Hahm, E. R. & Singh, S. V. Bim contributes to phenethyl isothiocyanate-induced apoptosis in breast cancer cells. Mol. Carcinog. 51, 465–474 (2012).
  4.   NS, G. et al. Metabolic targets of watercress and PEITC in MCF-7 and MCF-10A cells explain differential sensitisation responses to ionising radiation. Eur. J. Nutr. 58, 2377–2391 (2019).
  5.   Fahey, J. W., Stephenson, K. K., Wade, K. L. & Talalay, P. Urease from Helicobacter pylori is inactivated by sulforaphane and other isothiocyanates. Biochem. Biophys. Res. Commun. 435, 1 (2013).


The Female Ageing Brain Dr Lisa Mosconi 


  1.   New Study Indicates Women Develop Brain Changes Associated with Alzheimer’s Disease Earlier than Men | Newsroom | Weill Cornell Medicine. https://news.weill.cornell.edu/news/2020/06/new-study-indicates-women-develop-brain-changes-associated-with-alzheimer’s-disease.
  2.   Mosconi, L. et al. Perimenopause and emergence of an Alzheimer’s bioenergetic phenotype in brain and periphery. PLoS One 12, e0185926 (2017).
  3.   Mosconi, L. et al. Sex differences in Alzheimer risk. Neurology 89, 1382–1390 (2017).
  4.   Gava, G. et al. Cognition, mood and sleep in menopausal transition: The role of menopause hormone therapy. Medicina (Lithuania) vol. 55 668 (2019).

 5.    Samieri, C., Okereke, O. I., Devore, E. E. & Grodstein, F. Long-term adherence to the Mediterranean diet is associated with overall cognitive status, but not cognitive decline, in women. J. Nutr. 143, 493–499 (2013).



Well that rounds up another fantastic year of the podcasts - what amazing guests I truly have had the pleasure of speaking with - it really has been an honour to speak to each and every one of them!
I hope that you find these podcasts useful and interesting and do share them with friends, family and colleagues if they resonate with you and might be helpful to others too.
Wishing you all the best for a great Christmas & New Year and heres to a great 2022!


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