Dr Sam Watts

Dr Sam Watts Ayurvedic expertise and natural health, led by Dr Sam Watts. Dr Sam Watts is an integrative medicine practitioner based in the UK.

Sam specialises in sharing the wisdom of Ancient Ayurveda in a Western world through a variety of courses, and programmes as well as professional training.

15/09/2026

Need a new offering for your clients?

Comment ‘MASSAGE’ for a direct link to the special offer.

Ayurveda massage is deeply restorative and hugely beneficial, with a wide range of range of benefits for those on the receiving end of one of these treatments.

If you are looking to learn Ayurvedic treatments, I’ve put together a couple of courses, where you can master Ayurvedic Indian Head Massage AND Ayurvedic Face Lift Massage.

Both of these are accredited online courses which offers the benefit of lifetime access, endless replays and refreshers and all of the information you need to learn how to perform these treatments in your clinic.

Trust me, they’ll soon become of our most valuable treatments!

14/09/2026

At this time of the year, as autumn approaches, my  preferred breakfast choice quickly becomes an amazing Ayurvedic porridge that I make, which provides plenty of fibre, antioxidants, protein, fat, vitamins and minerals.

And to help mitigate any significant blood sugar spikes that some people suffer with after eating oats, Ayurveda has a secret weapon; cinnamon.

In Ayurveda, cinnamon is revered for its many health benefits, but arguably the most important and useful of these is the impact it can have on balancing and controlling blood sugar. And crucially, this is a view supported by Western clinical science.

For example, an incredibly well designed study published in the Journal of the Endocrine Society (PDIF 33123653) investigated the effects of cinnamon in 51 participants with prediabetes. Participants were given 500 mg of cinnamon (roughly 1/5 tsp) or placebo three times a day for 12 weeks. 

The researchers found that those having the cinnamon experienced significantly lower fasting glucose levels and improved metabolic responses to eating a meal with carbohydrates, which are hallmarks of prediabetes prevention and improved metabolic health.

Furthermore, the cinnamon was well tolerated and was not associated with specific side effects or adverse events.

So as the weather turns colder and autumn approaches, porridge is a fantastic breakfast option which can be made even better with the addition of a little cinnamon; enjoy!

Study Reference: “Influence of Cinnamon on Glycemic Control in Subjects with Prediabetes: A Randomized Controlled Trial,” 

13/09/2026

This is the magic number…..

12/09/2026

If you are feeling a little flat, tired or exhausted, and need a safe and evidence-based energy pick-me-up that comes with a raft of additional health benefits, the revered Ayurvedic herb Ashwagandha is one of the first suggestions I would make.

Within the Ayurvedic tradition, Ashwagandha is revered as a premier Rasayana, a rejuvenating tonic designed to flood the body with abundant levels of health, vitality, and cellular energy. But what I love is the way in which modern day science supports this notion.

In this way, the Western clinical evidence now shows that the secret to Ashwagandha’s energy-boosting power comes down to how it interacts with your cells.

More specifically, the clinical evidence shows that it actively supports mitochondrial function which act as the literal powerhouses of our cells.

Even more so, Ashwagandha is able to directly increase ATP production, the primary energy currency your body uses to move, breathe, and thrive, the result of which is a clinically significant increase in physical energy production.

Furthermore, by simultaneously lowering circulating cortisol, it protects your cells from stress-induced depletion, allowing you to experience sustainable, clean physical energy even when working hard or going through challenging times.

Coupled with its anti-inflammatory, sleep supporting and immune optimising benefits, this really is the first herb I would turn to when supporting someone looking to boost their levels of energy and vitality.

11/09/2026

For everyone asking for me to explain the mechanisms around why drinking really hot drinks is associated with higher risks of oesophageal cancer, as explored in yesterday’s reel, this is one of the key ones…

10/09/2026

Here’s the study reference:

Hot Drinks and Oesophageal Cancer: Prospective Analysis in Around 1 Million UK Adults PMID 42710538

08/09/2026

In Ayurvedic medicine, Ojas translates as the concept of immunity, energy, vitality and disease resistance.

And this wonderfully smooth and aromatic drink - it tastes a little like a chai latte - contains an abundance of health boosting, potassium rich ingredients that can discernibly increase our daily levels of energy, vitality and also immunity. So as the nights draw in, do give this a try….

Ingredients:

- Unsweetened almond milk or dairy milk (1 cup)
- Dates (1 tbsp)
- Almonds (2 tsp)
- Coconut oil (1 tbsp)
- Ghee (1-2 tsp)
- Cardamom powder (1/8 tsp)
- Raw honey
- Ashwaghanda powder (1 tsp)

Instructions:                                   
- Add all the ingredients (except the honey and Ashwaghanda) into a food blender or Nurtibullet and blend until liquidized.
- Pour the mixture into a saucepan and bring to the boil and then simmer for 2-3 minutes.
- Remove from the heat and pour into a cup. Add the Ashwaghanda powder if using and stir really well.
- Wait until the tonic is ready to drink and then add 1-tsp of raw honey and stir really well.
- Enjoy!

07/09/2026

CCF tea - made of equal parts fennel, cumin and coriander seeds - is arguably Ayurveda’s most famous and revered herbal tea for supporting optimal digestion and treating common digestive ailments such as IBS, bloating, distension, cramping and wind.

And for good reason; the phyto-chemicals found within these three herbs have all been proven by Western science to support digestive functionality, thereby supporting the reverence with which Ayurveda views this famous tea.

And the best bit is that it also tastes great and is incredibly easy to make.

All you need to do is add 1/2 tsp of each herb into a cup, pour over boiling water, leave it to steep until cool, strain and drink after dinner for maximum impact.

Enjoy!

06/09/2026

Being suitable for children and adults alike, this is a “must-have” herbal remedy to stock in your home for the fast approaching cold and flu season…

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