Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, we explore the body's natural detox pathways—how your liver, kidneys, lungs, skin, and digestive system work together to eliminate toxins and keep you healthy. We'll discuss signs that your detox pathways might need support, and what you can do to enhance these processes naturally. Expect practical tips on how to incorporate detox-friendly foods, hydration, and lifestyle changes into your routine to help you feel revitalized and more balanced.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this podcast episode, we delve into the fascinating world of seed cycling for hormonal health. Join us as we explore the benefits of incorporating seeds like flax, pumpkin, sesame, and sunflower into your diet to support hormonal balance. Learn how seed cycling can help regulate menstrual cycles, alleviate PMS symptoms, and promote overall well-being.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

Welcome to Fork 'n' Nourished,  in this episode you get to learn more about us and share our 20 plus year experience in medicine, nutrition and holistic practices. Sonia is a registered Naturopathic Nutritional Therapist and a mother of two with a keen interest in all things body, mind & soul. Indy is a registered pharmacist and also a mother of two with a passion for science & nature. We help you to return to ancestral wisdom so you can start living a life more aligned with nature and achieve optimal health holistically.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In todays episode we get to know Sonia and her journey so far a little better. She talks about her own personal health challenges and having been told she would have to take medication for life. She also shares her journey as a holistic Nutritional Therapist so far and the impact this has had on her life.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In todays episode get to know Indy a little bit better and learn more about her journey as a vegan over the last 10 years. At the time Indy went vegan certainly a few eyebrows were raised. Find out in this special episode how she transitioned herself and her family into plant based thriving

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice*** 

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

A well-planned plant-based diet can be incredibly nutritious, but certain essential nutrients can be challenging to obtain solely from plant sources. Supplements play a vital role in filling these nutritional gaps, ensuring vegans and vegetarians maintain optimal health. Not only for vegetarians & vegans but also for everyone, we will be looking at the top 5 supplements that may be not always be easy to get from food

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

Sleep is crucial for overall health and well-being, it plays a huge role in physical and mental rejuvenation. It supports critical functions such as memory, the immune system, and our emotions. Whilst we sleep rest and bodily repair takes place. Today we will be sharing 6 tips with you for better sleep so that you can tap into that nightly bliss

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this 3 part mini series we look at the TOP 5 herbs and spices to optimise GUT health. We know that a diet plentiful in plants can really help with our gut microbiome, and its easier than you think. Most people overlook herbs and spices but these do count towards accumulating those plant points for a happy and healthy gut.   

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this 3 part mini series we look at the benefits of having a large diversity of plants in your diet. New research suggests that eating 30 plants a week can change our gut microbiome for the better over time. The key is diversity and bringing in as many different plants in to your diet as you can. So come and join us as we show you just how easy it is to get a large diversity in your diet daily and keep your gut happy.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this 3 part mini series we dive into digestive health and the importance of our gut microbiome. We all have experienced digestion issues time to time and still know very little about our own internal little universe. We have heard of words like gut bacteria & good/bad bacteria but often do not fully understand our inner workings and the implications on our overall health

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

Join us in this episode where we talk about ancestral Wisdom in relation to food and lifestyle. Our ancestors were connected to the land and were in tune with mother nature. They were at one with the land, nurturing the soils and in return gaining food which was nutrient rich and nourishing. They knew intuitively what to eat and drink and most importantly understood the power of seasonal foods. They had a work and life balance that truly served them.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

Welcome to another episode of Fork n Nourished, where today we deep dive with our beautiful guest Deepa Sapra into her transformative journey of yoga therapy.
Deepa is not only an amazing Yoga Therapist but also a monologist, an instructor for firewalking, glass walking and arrow breaking. Deepa Sapra, a holistic yoga therapist is dedicated to helping you connect mind, body, and spirit through ancient wisdom and ancient practices.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode we look at why local organic food is the best choice for both our health and the environment. Grown without harmful pesticides and chemicals, organic produce is richer in nutrients and free from synthetic additives, making it a cleaner, more wholesome option.

Local food also supports small farmers and reduces the carbon footprint associated with long-distance shipping.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In todays podcast we will prepare ourselves for the seasonal changes this autumn.  Our immune systems often need extra support to stay strong and resilient. In this episode, we dive into the top immunity-boosting foods that can help you stay healthy year-round. From citrus fruits packed with vitamin C to powerful anti-inflammatory ingredients, we'll explore how these nutrient-dense foods can fortify your body and protect you during seasonal transitions.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, we dive into the top 5 foods that can help support and balance your hormones naturally. We explore how these powerful foods work to improve hormonal health, boost energy, and enhance overall well-being. Tune in to discover simple yet effective dietary changes that can make a big impact on your hormonal balance.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, we focus on 5 key foods that can significantly improve your heart health. From nutrient-packed vegetables to heart-healthy fats, we explore how these foods work to strengthen your cardiovascular system and reduce inflammation. We’ll dive into the science behind each food and offer practical tips on how to easily incorporate them into your daily routine.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, we dive into the transformative power of mindful eating—a practice that goes beyond just what’s on your plate.

We explore how tuning in to your body’s natural cues, savouring each bite, and embracing food with intention can shift your entire relationship with eating. It’s not eating whilst engaged in other tasks, but about nourishing your body and mind in a way that fosters balance, well-being, and joy.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

Are ultra-processed foods sabotaging your health? In this episode, we dive into the hidden realities of ultra-processed foods—what they are, why they're everywhere, and how they impact our bodies and minds

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

Welcome to another episode of Fork n Nourished, today we introduce our special guest Rashon Fuller who is a IIN certified holistic wellness and mindset coach. Through his Quantum Nutrition and Quantum Coaching framework, he combines ancient wisdom with modern science to help clients address the mental, spiritual, emotional, and physical aspects of health

Certified Holistic Wellness Coach | Rashon Fuller

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, we dive deep into the sweet but sinister world of refined sugar. While it’s everywhere in our diets, from sugary drinks to processed snacks, the hidden dangers of sugar go far beyond weight gain. 

Join us as we uncover the truth about sugar’s impact on your body and offer tips for breaking free from its addictive grip

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

Ever wondered what’s really going on with your hormones? In this episode, part of a 3 part series, we break down the basics of how hormones work, their vital role in your body, and how imbalances can impact your health. From energy levels to mood swings, we uncover the connection between hormones and everyday well-being, offering practical tips to support hormonal balance. Tune in for a simple, informative guide to taking charge of your health from the inside out!

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, we’re joined by an integrated nutrition health coach who’s passionate about the transformative power of plant-based eating. Discover how incorporating more plants into your diet can improve energy, balance hormones, and support overall health. Whether you’re curious about going fully plant-based or just want to make healthier choices, this conversation is packed with tips and inspiration to help you thrive naturally
https://www.instagram.com/intentional_nourishment/


15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, we sit down with Mina, an inspiring body confidence coach, to explore her personal journey through menopause—a transition that came with challenges, limited information, and a surprising silence from those around her.
Mina Kumari Body Confidence Coach


15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

Naroop Jhooti is a seasoned creative director,  known for impactful projects, he recently spearheaded The Dad Project, an initiative that highlights the often-overlooked narratives of single fathers of colour. In this episode we delve into men's mental health.

Naroop (@itsnaroop) • Instagram photos and videos

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this empowering episode, we sit down with Veena, who shares her remarkable journey of coming off hormone replacement therapy (HRT) and embracing a natural approach to managing menopause

Veena Nayyar (@makeup_by_veena) • Instagram photos and videos

Pretty Perfect London | Premium Beauty Treatments in London

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode of Fork n Nourished we sit down with Manpreet Johal Bernie, an award-winning podcaster and renowned self healing coach & mentor, who has dedicated her life to helping others heal from past pain and reclaim their inner strength. With a wealth of experience and a compassionate approach, Manpreet shares powerful strategies for overcoming trauma, rewiring the brain, and building resilience.

Manpreet I Self Healing mentor for love, money &purpose 💗

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

Welcome to The Rest Revolution! Today, we're diving into something we all need but rarely prioritize: true rest and rejuvenation. In a world that's always on, it’s easy to feel drained and disconnected, but what if the key to feeling more alive and focused is actually found in slowing down?

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)

***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Naturopathic Holistic Nutritionist

Indy: Holistic Health Consultant

Struggling with menopause symptoms? Our 12-week program is designed to naturally rebalance your hormones, boost your energy, and help you feel like you again. Real change starts here. This episode will give you more information about our program and the incredible progress we have seen so far. 

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Naturopathic Holistic Nutritionist

Indy: Holistic Health Consultant

Aman Sunner is a Self-Worth Mentor dedicated to empowering South Asian women to unlock unshakable self-belief, master their emotions, and regain control of their thoughts. With a unique blend of science and spirituality, she helps women create powerful transformations from the inside out. Having worked with over 400 women, Aman has seen first hand that true magic lies working within the energetic field.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this heartfelt episode, our guest shares his journey of being suddenly diagnosed with ALS/MND and the impact it has had on his life. Through courage and vulnerability, he raises awareness about this devastating condition, sheds light on its challenges. Join us for an eye-opening conversation that underscores the importance of understanding and supporting those affected by ALS/MND.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, we sit down with a Bita Fox, a holistic dentist to uncover the connection between oral health and overall wellness. Learn how natural approaches, toxin-free materials, and a whole-body perspective can transform your dental care and support your health from the inside out.

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, we celebrate the journey of menopause, breaking down myths and sharing insights to help you thrive during this transformative phase. From managing symptoms to embracing newfound vitality, it’s time to make menopause marvellous!

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode we look at hormonal imbalances manifesting in surprising ways, from fatigue and mood swings to weight gain and disrupted sleep. In this episode, we dive into the most common symptoms, what they mean for your overall health, and practical steps you can take to restore harmony and feel your best. Don’t miss this essential guide to understanding and addressing hormonal health

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Naturopathic Holistic Nutritionist

Indy: Holistic Health Consultant

In todays episode we are exploring the fitness industry and how it  is flooded with protein powders and supplements, but are they actually good for you? In this episode, we’re breaking down the quality of mainstream protein products, exposing hidden fillers, and revealing what to look for in truly nourishing protein sources. Don’t fall for the hype—tune in to learn how to fuel your body the right way! 

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Naturopathic Holistic Nutritionist

Indy: Holistic Health Consultant

In todays episode we are looking at hidden toxins in the kitchen space. Did you know that your kitchen could be hiding hidden toxins? In this episode, we dive into easy, practical swaps to create a safer, toxin-free kitchen—from cookware to cleaning products and food storage. Tune in to learn how small changes can make a big impact on your health and well-being

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

We are honoured and privileged to have world renowned expert, with over 35 years experience and the pioneer of Gurmat psychospiritual psychology, transpersonal health and consciousness studies, the pathway to optimising personal transpersonal health, the one and only Dav Panesar. Dav guides us through what meditations really is backed with lineage & eastern philosophy going back generations. You will never see meditation the same again.

https://www.the-flame.co.uk/


15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, we have Kelly Hindson share her miraculous health recovery after being diagnosed with a rare blood cancer. We also hear Dr Jo Whitaker talk about the extraordinary potential of the mind when it comes to holistic healing


15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, Co Founder of Fork N Nourished, Sonia Kaur, talks about motherhood, her personal health challenges and shares some of her journey. Sonia graduated in 2019 as a Naturopathic Holistic Nutritionist from the College of Naturopathic Medicine and has been supporting clients since with holistic health transformations. 


15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, Co Founder of Fork N Nourished, Indy Kaur, talks about motherhood, her health journey and how she went from registered pharmacist, to running her own plant based kitchen to recently becoming a Holistic Health Consultant. 


15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, we sit down with a holistic osteopath to uncover how osteopathy goes beyond pain relief to support whole-body wellness. From improving posture and mobility to balancing the nervous system and promoting natural healing, discover how this hands-on approach can transform your health. Tune in to learn how aligning the body helps restore balance, reduce stress, and enhance overall well-being.


15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***

Sonia: Nutritional Therapist

Indy: Holistic Health Consultant

In this episode, we explore the transformative power of holistic healing—an approach that nurtures the mind, body, and soul. Discover how lifestyle changes, nutrition, mindfulness, and natural therapies can work together to promote balance and lasting wellness. Whether you’re seeking physical recovery or emotional harmony, this conversation will inspire you to embrace the holistic path to vibrant health

15 Ways To Boost Your Health & Vitality

50 ayurvedic inspired recipes "FOOD AS MEDICINE" (Digital copy)


***This podcast is for informational purposes only and is not intended to replace professional medical advice***