Health & Fitness

The Long Game | Dr Alex

by Dr Alex Wibberley

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Latest episodes

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

October 27, 2026 · 33 min

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 through to a full year of doing this. The short version is that using…
Cook, Cool, Reheat: The Power of Resistant Starch

October 27, 2026 · 33 min

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 that reheating it properly the next day does not undo that benefit. The…
The 5 Biggest Diet Mistakes People Make

October 26, 2026 · 40 min

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 antioxidants. These come from colourful plants and they protect the…
Should You Take an Aspirin Every Day?

October 26, 2026 · 41 min

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 explain what aspirin is actually doing inside your body once you…
How to Fix Your Eyes. 9 Ways To Stop Vision Loss

October 25, 2026 · 50 min

Your eyes can lose around a third of their function before you ever notice anything is wrong, because your brain quietly fills in the gaps and hides the problem from you. In this episode I go through exactly how your eye works, why…

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Beyond Salt: The Secret Reason Your Blood Pressure Stays High Despite Your Diet

October 25, 2026 · 31 min

You can throw out your salt shaker completely and your blood pressure can still barely move three months later. That is not you doing something wrong. It usually means something underneath your diet has been pushing that number up for…
How To Tell If You Have Vitamin B12 Deficiency (Do These 5 Things)

October 24, 2026 · 1 hr 13 min

After my last video on B12 deficiency, thousands of you said you recognised the symptoms, and hundreds told me your test came back normal while you still felt unwell. So this video is a proper follow up. I go through five things you can…
12 Anti-Inflammatory Foods I Buy Every Single Week for Gut Health

October 24, 2026 · 44 min

Your gut lining is rebuilt from scratch every few days, which means the food in your basket this week genuinely becomes the material your gut is made from next week. In this episode I go through the 12 foods that make it into our shopping…
How To Eat To Lower Your BAD Cholesterol (And Avoid Statins)

October 23, 2026 · 32 min

High cholesterol on a blood test and told to just cut back on fat and come back in six months? That advice misses almost everything that actually matters. In this episode I walk through the one number on your blood test that really counts…
Everything You’ve Heard About Protein Is Wrong (Eat Double!)

October 23, 2026 · 30 min

A lot of you sent me the same podcast clip recently, where a well known nutrition professor says the protein guideline is plenty and the whole obsession with eating more is overblown. He is right about quite a bit of it. Protein deficiency…
How 3 Minutes of Planking Every Day Helps You Live Longer

October 22, 2026 · 18 min

Three minutes a day, split into three short bursts, is all it takes to work the muscles that quietly hold you upright every time you stand up, carry the shopping or reach into a cupboard. A plank trains the deep muscles wrapping around…
Why 8 Hours Isn't Enough: How To Sleep Properly

October 22, 2026 · 51 min

Eight hours is probably the most repeated number in sleep health, yet so many people hit it every night and still wake up exhausted. That number was never a personal target. It is simply the middle of a range, and it only ever measures how…

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About the show

Hi! I'm Dr Alex, an Emergency Medicine doctor in the UK sharing what I've learned after almost a decade of working on the frontline, to help you avoid the preventable illnesses I see every day.