The Long Game | Dr Alex

The Most Overlooked Longevity System in Your Body

Your brain quietly produces waste all day, every single day. But it only gets properly flushed out while you are asleep, through a system called the glymphatic system, di

Ozempic Works… But There's a Catch. (Did We Get GLP-1s Wrong?)

These weight loss injections like Ozempic, Wegovy and Mounjaro genuinely work. In the big trials, people lost around 15 to 20 percent of their body weight, and a separate

Cancer Is Rising In Young People… But Why?

Bowel cancer in people under 50 is rising, and the numbers are genuinely striking. Someone born around 1990 has roughly double the risk of bowel cancer compared with some

9 Foods That Heal Inflammation and Lower Disease Risk

There is a process ticking away in your body right now that sits behind pretty much every condition Dr Alex has treated in A&E, from heart attacks and strokes to type 2 d

BIG UPDATE FROM DR ALEX!

Big update today. I have been building something behind the scenes for months and I finally want to share where things are up to. It is called The Long Game Kitchen, a re

How Heart Disease Really Starts — And How to Stop It

Cardiovascular disease kills around 20 million people a year worldwide, about a third of all deaths on the planet. In the UK it accounts for more than a quarter of deaths

2 Things That Destroy Visceral Fat and Reduce Inflammation FAST

Visceral fat is the fat packed around your liver, gut and pancreas, and it behaves like a gland, pumping out inflammatory chemicals around the clock. The good news is it

The 4 Worst Everyday Foods for Cancer Risk (And What To Eat Instead)

Four everyday foods sit in most weekly shops without a second thought, yet they are tied to some of the strongest links to cancer risk we have. In this episode Dr Alex br

This Supplement Reduces Cholesterol By 41%! (Should You Buy It?)

A supplement claim going around says taking bergamot extract can lower LDL cholesterol by 41% and put it on a level with a prescription statin. I wanted to look at the st

Can You Lower Your Blood Sugar Without Restricting Carbs?

Can you bring your blood sugar down without cutting out carbs altogether? Yes, and the answer comes down to which carbs you are actually eating. Broccoli, lentils, oats a

7 Signs a 60-Year-Old Is Ageing VERY Well

If you lined up two 60 year olds, one could have the heart, blood sugar and muscle of someone in their late 40s while the other is already heading towards the problems we

7 Things Destroying Your Nitric Oxide (Doctor Explains)

Every heartbeat needs your arteries to widen slightly, and the molecule that lets that happen is nitric oxide. When your body makes less of it, your arteries gradually st

Over 50? Can You Pass These 5 Tests?

Once you pass 50, five everyday movements can tell a doctor a surprising amount about how your body is ageing and how long you are likely to stay independent. No equipmen

The Real Reason Your Muscles Age Faster Than They Should

Two 70 year olds, same town, same height, same starting point. One has trained for most of their adult life. One hasn't. Look inside their muscle cells and the difference

How I Eat 60 Grams of Fibre a Day as a Doctor

I eat somewhere around 60 grams of fibre on a normal day. I never planned that number and I never tracked it, Steph and I just sat down one day and worked out what a typi

Try This For One Day: Burn Fat, Lower Inflammation and Live Longer

Most health advice I give is about small, slow changes. But some of you have told me you prefer to go all in, so here is a full day built entirely around your health, fro

The 30-Squat Challenge: What Happens to Your Blood Sugar in 30 Days?

What actually happens to your blood sugar if you did 30 squats every day for 30 days? In this episode I go through exactly that, from the first afternoon all the way thro

Cook, Cool, Reheat: The Power of Resistant Starch

Cooling your rice, pasta or potatoes after cooking turns some of that starch into something your body treats more like fibre than carbohydrate. The surprising part is tha

The 5 Biggest Diet Mistakes People Make

Five diet mistakes that are quietly undoing your health, and none of them require buying anything new or giving up the food you love. The first is not getting enough anti

Should You Take an Aspirin Every Day?

Aspirin sits in millions of kitchen cupboards, but whether it helps or harms you comes down to one question most people have never been asked properly. In this episode I