Feel Better, Live More with Dr Rangan Chatterjee

CAUTION ADVISED: This podcast contains swearing.

Today's conversation takes a deep dive into an ancient philosophy and comes out with some practical strategies that really couldn't be more useful for these uncertain times. My guest is Ryan Holiday, someone who I've been really keen to speak with, ever since a close friend of mine gifted me his incredible book, The Obstacle Is The Way. Ryan is someone who's making timeless ancient wisdom accessible to millions of people all over the world through his books and blogs. And he's making a strong case that stoicism, the ancient Greek and Roman philosophy, is a viable life hack for our busy 21st century lives.

Whether you are familiar with stoic philosophy or not, I think you'll get a lot of value from today's conversation. Ryan explains that it's not what happens to us in life that really matters, it's how we react to it. We can all learn from unwelcome challenges and, more often than not, become better as a result of them. He also explains how these ancient ideas can be applied to our busy modern lives and how we can use them to build resilience and humility, and how we can use simple tools such as journaling, to help us find more stillness.

I think you'll find this conversation full of powerful advice and my hope is that you find it engaging, accessible and inspiring.

Show notes available at https://drchatterjee.com/171

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

CAUTION: Contains swearing.

Making changes in life and overcoming obstacles can sometimes seem insurmountable, but if this man can turn his life around, anyone can.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

Today’s clip is from episode 91 of the podcast with endurance athlete and author, John McAvoy.

John was born into a notorious crime family and served 10 years in prison for armed robbery.

In this clip he tells the inspirational story of how he turned his own life around and then helped positively influence the lives of others.

John believes that he’s not exceptional – anyone can change, and everyone has a gift they were born to share. 

He believes legacy is important and the impact we have on others throughout our lives can help lift them up and change their lives for the better. The lessons and life advice John shares are relevant to each and every one of us.

If there’s a change you want to make in your own life but you’re not sure where to start I hope this conversation gives you the encouragement to begin.

Show notes and the full podcast are available at drchatterjee.com/91

Follow me on instagram.com/drchatterjee

Follow me on facebook.com/DrChatterjee

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

CAUTION ADVISED: This podcast contains themes of an adult nature.

This week, I’ve decided to re-release a conversation that I had over 2 years ago, yet one that still remains one of the most important conversations that I’ve had to date on this podcast. Since I first released this conversation back on episode 37 of the podcast, the number of listeners has grown exponentially and I’m really keen that all of my new listeners hear this conversation. For those of you who have already heard the conversation, I think you will still get a huge amount of value from re-listening. Dr Gabor Maté is one of the world’s most revered thinkers on the psychology of addiction, his radical findings based on decades of work with patients, challenged by catastrophic drug addiction and mental illness are reframing how we view all human development.

Dr Maté firmly believes that addiction is not a choice, neither is it all about drugs and illicit substances. Instead, he believes that addiction affects most of us – whether it be to alcohol, nicotine, sugar, work, or exercise…the list is endless. According to Dr. Maté, the source of addiction is not to be found in our genes but in our early childhood. He calls for a compassionate approach toward addiction, whether in ourselves or others. As he puts it, the question we need to ask is not why the addiction, but why the pain.

We also talk about how we now live in a culture that doesn’t meet our human needs. Indeed, the conditions necessary for healthy child development are increasingly under threat in today’s society. We delve into how our emotional stress can translate into physical chronic illnesses. Loneliness and a lack of meaningful connection are on the rise, as are the rates of autoimmune disease and addiction.

It was a real honour to sit down and talk eye-to-eye with Gabor about his truly revolutionary work. This was a deep and powerful conversation and I hope it helps you in your life.

Show notes available at https://drchatterjee.com/169

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

We can all harness the power of intrinsic motivation – it can be the reason we get out of bed in the morning, go for that run or push ourselves out of our comfort zone.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

Today’s clip is from episode 73 of the podcast with strongman swimmer and adventurer, Ross Edgley.

He’s the first ever swimmer to circumnavigate the whole of Great Britain without ever setting foot on land. This is just one of his extraordinary accomplishments, and in this clip Ross explains what he’s learned about mindset and the power of intrinsic motivation.

Ross talks about his epic journey, how he kept going, and why understanding our true motivations can be so powerful.

It doesn’t matter where you start, just start somewhere.

Show notes and the full podcast are available at drchatterjee.com/73

Follow me on instagram.com/drchatterjee

Follow me on facebook.com/DrChatterjee

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week's guest is someone who I really respect - Dr. Tommy Wood has a biochemistry degree from the University of Cambridge, a medical degree from the University of Oxford and a PhD in physiology and neuroscience from the University of Oslo. He's currently a research assistant professor at the University of Washington, and he conducts research focusing on ways to increase resilience and treat injury in the developing brain. What I love about Tommy is that not only is his knowledge and education second to none, he's also got an incredible range of experience across a variety of different disciplines, which gives him a really broad perspective and an ability to see the big picture. Alongside his career in medicine and research, Tommy has invested a lot of time in developing easily accessible methods with which to track human health, performance and longevity. He’s published multiple scientific papers and lectured all over the world about the root causes of multiple sclerosis and insulin resistance.

Tommy's goal, much like my own is to cut through the mixed health messages that we’re given in the media, by healthcare professionals, and even from scientific studies. His objective is to shine a light on the best way for people to approach these conflicting issues, and to help find ways to practically implement them in our daily lives. In this conversation, we cover a variety of fascinating different topics.

We start off talking about fitness and endurance sports and how being fit might not be as healthy as you think. Tommy shares his own health journey through low self-esteem and orthorexia and we discuss how the language we use when talking about health is so important.

We also cover the value of failure and how vital it is to keep challenging our brains as adults. Tommy explains the latest thinking on the various factors that can influence our brain health, from sleep and stress to movement and food.

Finally, we touch on the crucial role that emotional health and human connection plays in brain health and the powerful idea that your brain needs a reason to be alive. I think one of the most empowering things to come out of this conversation is that the changes you need to make to improve your health and well-being are much smaller than you'd think. I hope you find this conversation inspiring.

Show notes available at https://drchatterjee.com/167

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

We all know that exercise is good for our physical health, but exercise can be just as powerful for our mental health.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

Today’s clip is from episode 97 of the podcast with clinical-academic physiotherapist, Brendon Stubbs.

His work is helping to provide much needed evidence of what we know instinctively - physical activity makes us feel good.

In this clip he explains why movement is not just good for our body, but also for our mind and why you don’t need to exercise for hours to feel the benefits. Just 10 minutes of light exercise a day can result in meaningful changes happening within your brain.

Show notes and the full podcast are available at drchatterjee.com/97

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

This conversation is about a really important topic - how we should talk about bias, discrimination and race. The advice is relevant for everyone, whether you have children or not but will be particularly helpful if you’ve ever felt confused or conflicted about how to talk to children about race. My guest is the brilliant Dr Pragya Agarwal, she’s a behavioural scientist, an academic, a journalist and an award-winning author, who has written widely on unconscious bias and prejudice, racial inequality, parenting and gender. Dr Agarwal’s most recent book Wish We Knew What To Say: Talking With Children About Race is a super-practical, readable manual for people of all backgrounds and ethnicities.

I think many people want to get involved in the conversation around race and discrimination but can sometimes feel fearful and scared of saying the wrong thing. I had these common sentiments at the top of my mind when having this conversation with Dr Agarwal and I hope you will find this conversation non-judgmental and compassionate.

We begin by talking about at what age it’s appropriate to bring up the subject of race with children – and why ignoring differences in race or skin my not be helpful if we want our children to thrive in a diverse, multi-cultural world. We also discuss the importance of proactively talking about race and privilege with your children no matter what your skin colour. In fact, research shows that when children witness racism, or even see it in the media, it can have adverse effects on their health and wellbeing – even if it’s not directed at them.

Dr Agarwal and I share our own personal experiences of racism and why an open dialogue on these issues is vital. We talk about a wide range of related issues including, unpacking what bias really means, understanding where it comes from, and how to know what the right terminology is to use when it comes to race. I love how Pragya explains how we can help our children to stay comfortably curious but non-judgemental, how to teach them to recognise and address unfairness and how to discourage them from shame and guilt but promote empathy and allyship.  

This episode is a hugely practical guide for anyone, of any skin colour, who wants to learn the methods, tools and vocabulary that we can use to talk about people’s differences. This really was a wonderful conversation and I hope that it will contribute towards a more equal and connected world.

Show notes available at https://drchatterjee.com/165

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

We all have times when we lack self-confidence, but loss of confidence, low self-esteem and anxiety can sometimes hold us back and stop us living the life we want to live.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

Today’s clip is from episode 65 of the podcast with hypnotherapist, anxiety expert and author, Chloe Brotheridge.

Chloe explains why it’s important to be kind to ourselves and how we can train our mind to have a more positive outlook in order to grow our confidence and self-esteem.

Striving for perfection can be problematic and it’s important for us to acknowledge that sometimes we are going to fail. Chloe explains how we can reframe these ‘failures’ as learning experiences and focus on things being ‘good enough’.

We discuss the power of journaling to help us process our thoughts and emotions.

Chloe also recounts her own struggles with self-confidence and gives some great tips to help us decrease negative self-talk and cultivate more self-acceptance.

Show notes and the full podcast are available at drchatterjee.com/65

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

CAUTION ADVISED: this podcast contains mild bad language and themes of an adult nature.

Today’s conversation is all about one of my favourite topics – compassion. But it’s not about compassion for others, it’s about compassion for ourselves and how this can lead to a happier and healthier life. Self-compassion is not only linked to better emotional health, it is important for our physical and mental health too. In fact, there are now over 3000 studies showing the amazing benefits of self-compassion on our wellbeing and my guest this week is one of the leading researchers in this area and along with several others, is responsible for putting self-compassion on the scientific map. Dr Kristin Neff is a professor at the University of Texas in the department of psychology. She’s co-founder of the Center for Mindful Self-Compassion and the author of several best-selling books on the topic.

In our conversation, Kristin explains what self-compassion is and why it matters. She explains the difference between self-compassion and self-esteem. Self-compassion is not about making excuses for yourself nor is it about self-pity, instead, it is very much an active, mindful state. Now I know from my patients that the very notion of self-love can make a lot of people feel very uncomfortable. Kristin explains why this might be and shares many different ways we can give ourselves compassion. She recommends that people experiment and find a method that feels easy and pleasant for them.

We also talk about the ever-present problem of our brain’s ‘inner critic’ and how our parents influence the way we talk to ourselves. She also explains why self-compassion is most definitely not selfish, in fact, people who have it are kinder, more loving and less controlling of others.

Kristin also makes a key distinction between acts of self-care – such as taking a bath, having a massage – and self-compassion. She explains that self-compassion is actually a state of mind. It’s not something you have to do, it doesn’t take time or resources. It’s simply the opposite of being self-critical. It’s a way of thinking that has your own best interests at heart. But, this way of thinking doesn’t come naturally to us. As humans, we are hard-wired for self-criticism - it’s an evolutionary mechanism that makes us feel safe. But when navigating life, who do you want in your head: an enemy who belittles you or a friend who supports you?

At the end of our conversation today, Kristin takes us through a beautiful practical exercise in finding self-compassion that I think you will really enjoy. This is such an important topic that doesn’t get spoken about enough in the conversation around health – I hope you enjoy listening.

Show notes available at https://drchatterjee.com/163

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Rest isn’t an indulgence - it’s good for our health, our wellbeing and our productivity.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart.  Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.'

Today’s clip is from episode 95 of the podcast with the award-winning broadcaster and author Claudia Hammond. 

In this clip she explains how our attitudes to rest and relaxation have changed and why busyness is often seen as a ‘badge of honour’. Rest seems to be something we do when everything else is done, if there’s time. But our ‘to do lists’ will never be done and we shouldn’t feel guilty about taking some downtime.

Claudia reveals how to re-frame wasted time as rest time and how to find more opportunities for rest throughout the day.

Rest means different things for different people, but it can be anything that helps you to relax and switch off. Rest can be active, like running, walking or reading.

So, find out what works for you and schedule some time for rest to feel the many benefits for your body and mind.

Show notes and the full podcast are available at drchatterjee.com/95

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Today’s episode is a little bit different to usual, it's a special compilation episode, all about how to look after our brains. The brain is our most vital and complex organ and it controls and coordinates all of our actions, thoughts and interactions with the world around us. It’s the source of our personality, our sense of self, and it shapes every aspect of our human experience. Yet most of us don't actually know or think that much about how our brains really work, and what we can do to improve its performance. So, this special episode aims to bring you some of the highlights from previous episodes of my podcast, all themed around the brain. You're going to hear about growing new nerve cells, how learning a new language can impact your brain, the powerful effects of music, as well as the importance of movement and human touch and so much more. My hope is that by the end of this podcast, you will have learned some new fascinating information about the brain, as well as some practical brain boosting strategies that you can adopt immediately. I really hope you enjoy listening.

Show notes available at https://drchatterjee.com/161

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Walking can slow and even reverse functional ageing in the brain, improve our cognition, our creativity and our mental health but yet it is such an underrated activity.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

Today’s clip is from episode 84 of the podcast with neuroscientist Shane O’Mara, a professor of experimental brain research at Trinity College Dublin.

Shane believes walking can be our superpower. In this clip he explains how the many benefits of walking go beyond the physical – it’s important for our mood, our happiness and our wellbeing.

Shane reveals the results of a study that showed that walking improved memory and attention and reversed functional ageing of the brain, and that if we walk before doing a task, we perform it more creatively.

The benefits of walking are retained throughout life and it’s never too late to start. As Shane says, ‘you only get old when you stop walking, you don’t stop walking because you’re old’.

Show notes and the full podcast are available at drchatterjee.com/84

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Today’s conversation is all about food and my guest is world-renowned medical doctor, Dr Mark Hyman. Mark has spent decades in clinical practice and we share a real passion for empowering our patients with practical information that they can use to improve their health. As well as his clinical work, Mark is an educator, author and campaigner and is committed to changing policy for the betterment of public health. Last time I spoke to Mark back on episode 98 of the podcast, we spoke about how the food choices we make can impact our health, the environment and climate change. We continue that conversation in today’s episode by talking about the content of his brand-new book, The Pegan Diet. Despite the title, this is not a diet book – it outlines the core principles of nutrition that underpin good health and can be followed by anyone, whatever your dietary or cultural preference.

In our conversation, we take a deep dive into concepts like food is medicine, personalised nutrition and the unnecessary conflict between many diet ‘tribes’ – who Mark and I believe actually have more in common than you might think. Mark explains that scientists have identified upwards of 25,000 different phytonutrients, not just in plant foods but also in grazing animals, which our bodies can process and use in complex ways. He explains how our ultra-processed Western diets are contributing to the chronic disease epidemic and that our current food system isn’t just driving poor health, it’s one of the biggest causes of climate change. We also discuss the importance of reducing our food waste, the need for regenerative agriculture and the harm caused by factory farming.

Mark’s simple, back-to-basics approach is within all our reach. It’s a myth, he insists, that eating well takes time, money and effort. He argues that the food industry has hijacked our kitchens and convinced us we need to outsource our meals, and it’s time to take back control.

I always get a lot from my conversations with Mark and this one is no exception. I love his message that we can all be part of the solution – for our own health, that of society and of the planet. I hope you enjoy listening.

Show notes available at https://drchatterjee.com/159

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

When we think about running, we often think of it as a way to lose weight or stay healthy - but running can be so much more than that.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

Today’s clip is from episode 79 of the podcast with Sanjay Rawal - a documentary maker who directed the brilliant film ‘3100: Run and Become’.

Sanjay believes that if you approach running with the right mindset it can become a tool to transform your life. He describes how his experience of running with the Navajo tribe changed his perspective and made him realise that running could be transformative. 

The benefits to be gained from mindful running, walking and movement are available to us all and Sanjay explains how to run more mindfully for a totally different experience. If you’ve never tried running, or you feel discouraged, Sanjay also gives some great tips on how to get started and find joy in mindful movement.

Show notes and the full podcast are available at drchatterjee.com/79

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

My guest today is Priyanka Chopra Jonas – arguably one of the most famous people on the planet. She’s a household name in India, a country fast approaching a population of 1.5 billion and not only has she climbed to the submits of the Indian film industry, she is now doing the same in Hollywood. She became Miss World, all the way back in 2000 and since then has developed a bit of a reputation for continually breaking through glass ceilings. She has become the first South Asian lead on a major US TV network show and she’s also a UNICEF Goodwill Ambassador. Her resume is long and varied – not only is she an actor, she is also a singer, an entrepreneur, a producer, an activist and now, she is also an author.

During the downtime afforded to her because of the global pandemic and travel restrictions, she decided to write her very first book, Unfinished: A Memoir. I spoke to her right in the middle of her launching this book in four different time zones and despite the exhausting schedule, she remained resolutely upbeat. 

Priyanka and I really connected during this conversation and we went deep into many different areas. We talk about where her drive and positivity comes from, how she defines success and the powerful effect her childhood has had on the choices she makes and the way she interacts with the world.  

From a young age, Priyanka was taught to walk her own path and that her opinions were valid and important – something she encourages all parents to foster in their own children. She was also taught that finding the good in any situation takes away the power of the bad. This came into question when, like myself, Priyanka suffered the loss of her father in 2013. We talk through how that grief manifested in her and how she managed to emerge from that deep pain. She found that making small changes – tiny shifts to her usual pattern or environment – were key to rediscovering her true self. I think this is a really powerful perspective that we can all apply into our own lives.

We talk about our shared Indian heritage and our own experiences growing up, especially in relation to the clash that we both felt between Eastern and Western cultures. For Priyanka, it was only when she started working in the entertainment industry and realised the lack of representation that she understood why she’d always felt ‘different’. It became her aim to push boundaries and ‘make the table larger’ for the next generation.

Success, says Priyanka, is not about career or fame or money. It’s about waking up excited for the day ahead and going to bed with contentment in your heart. I think this a powerful conversation and the life lessons that Priyanka shares are relevant to us all. 

Show notes available at https://drchatterjee.com/157

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Relationships are integral to our lives – they can bring us joy and happiness but navigating them can sometimes be hard.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

Today’s clip is from episode 119 of the podcast with Esther Perel. Esther is arguably one of the world’s leading and most original thinkers on modern relationships.

She explains why relationships shape every aspect of our lives and why we often feel under pressure to have the perfect relationship.

Esther talks us through how much the concept of marriage has changed over the past century and how our modern-day relationships are so different from the relationships of the past. Where once we would have had support from extended families and communities, increasingly we look to just one person to meet all our needs.

Esther believes it is the quality of our relationships that determines the quality of our lives and she offers some relationship tips we can all start implementing today.

Show notes and the full podcast are available at drchatterjee.com/119

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week I’m delighted to welcome friend and fellow GP, Dr Gemma Newman to the podcast. Gemma is someone who I really respect, not only is she incredibly knowledgeable, she always leads with kindness and compassion – values that I aspire to myself. Gemma has recently released her first book, The Plant Power Doctor: A Simple Prescription for a Healthier You. Having been a doctor for 17 years, Gemma has learned a lot by interacting with her patients but like for so many of us, she has also learned powerful life lessons through her own life experience.

Gemma has a strong family history of heart disease and in her early days as a junior doctor, she found herself to be carrying excess weight and was exhausted. This led to her making some changes to what she ate and how she moved, which helped her lose weight. In fact, she dropped from a size 18 to a size 8 but when she checked her blood levels, she found some concerning results. Initially, Gemma put these results down to her genes and did nothing more about it until she started researching a whole-food plant based diet. Following this research, she decided to give this way of eating a go and she shares the transformative effect it had on her and some of her patients.

This is a wide-ranging conversation. We discuss how many of the chronic illnesses we face - including heart disease, cancer, type 2 diabetes, hormonal dysfunction and obesity - can be helped with changes to our lifestyle. We also talk about Gemma’s own near-death experience and the topic of spirituality. Finally, Gemma shares her brilliant top tips, which you can put into practice immediately to change the way that you feel. At the heart of all Gemma’s advice is compassion and kindness and I’m sure you’ll enjoy this conversation as much as I did!

Show notes available at https://drchatterjee.com/155

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

To live our most authentic life we need to figure out our own identity and true values.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

Today’s clip is from episode 122 of the podcast with former monk turned social media superstar, Jay Shetty.

So many of us these days are living lives that are not truly ours. In this clip, Jay explains why finding out what our true values are is so important. He talks us through his value audit exercise along with other tips which will help us all on our way to living the life we really want.

After having spent three years living as a monk in India, Jay believes that you don’t have to live like a monk to think like one. He transforms the ancient wisdom he has learned into practical tips and fun exercises that will help us all live more meaningful and purposeful lives.

Show notes and the full podcast are available at drchatterjee.com/122

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website

Learn more about your ad choices. Visit podcastchoices.com/adchoices

CAUTION ADVISED: this podcast contains mild swearing.

Today I’m welcoming back my good friend and fellow podcaster, Rich Roll, for the third time. Rich has recently gone back through his 500 plus podcasts and collected words of wisdom from 50 of his podcast guests in his new, self-published book Voicing Change which is, quite simply, a thing of beauty. Rich was a huge influence on my own decision to start a podcast – and to evolve it into long form conversations. So, we kick off our chat talking about the craft and what we have learned from it.

He explains that he likes to prepare well and research his guests but ultimately trusts in the process and his instincts. That’s advice that translates to all walks of life, from a sporting event to a job interview. We discuss how leading with your own vulnerability can be the key to putting other people at ease and helping them to open up.

Rich reveals how every success in his life has been very hard fought and has been a process of work undertaken consistently, aggressively and anonymously. He believes that many of us overestimate what we can do in a short period of time and wildly underestimate what we're capable of accomplishing over a decade or a number of years. Above all, he is a believer in process over outcome, the journey not the destination. Growth is all about stepping outside your comfort zone.

Over the past year, of course, that journey has been difficult for all of us. But even in the face of global calamity, Rich has some great practical advice on how best to survive and even thrive. We discuss parenting through the pandemic, Covid’s effect on the world’s mental health and our worries about its impact on our kids. But ultimately, Rich believes we can navigate through the fear and emerge from this era with more resilience, better able to handle difficulties. I hope you enjoy this conversation as much as I did.

Show notes available at https://drchatterjee.com/153

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

We know that poor diet can affect our physical health, but it can negatively affect our mental health too.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

This week’s guest is world-leading expert in the field of nutritional psychiatry, Professor Felice Jacka.

We discuss the fascinating findings of her ground-breaking research into the link between food and our mental health.

Felice explains the important role our gut microbiome plays in our health and wellbeing, and how a diet rich in diversity is key to good physical and mental health.

Show notes and the full podcast are available at drchatterjee.com/74

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

What is happiness? And can we learn to be happier than we already are? Today’s guest believes we can. Laurie Santos is a professor of psychology at Yale University and host of The Happiness Lab podcast. Her ‘Science of Wellbeing’ course became the most popular in the university’s history and has developed into a global phenomenon, with over three million people signing up to study Laurie’s evidence-based strategies for happiness.

In this conversation, Laurie shares exactly what those happiness boosting strategies actually are. She also explains how being happy with your life, differs from being happy in your life and how balancing the two is key to overall happiness. We also cover the relationship between money and happiness and discuss the unfortunate reality that when it comes to happiness, our intuition is often wrong.

We discuss maximising social connections, being thankful, being present, exercising and sleeping more – things we know are good for us but often lack the motivation to seek out. 

We also talk about how technology can both help and hinder social connections, how helping others is preferable to helping ourselves, and the incredible benefits of a daily gratitude practice. 

This is a wide-ranging and uplifting chat that really breaks down the psychology of happiness and Laurie’s suggestions will help you start working towards greater contentment starting today. The best news is that the tools to our happiness are simple and free.

Show notes available at drchatterjee.com/151

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

If we can incorporate regular movement into our daily lives we will feel the physical and mental benefits, yet many of us view exercise as a punishment or an obligation.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

Today’s clip is from episode 109 of the podcast with Kelly McGonigal. Kelly is a US research psychologist, a lecturer at Stanford University and an author.

Kelly reveals how it’s possible to change our mindset to view physical activity as a way to engage with life. If we focus on calories and metrics, we may be missing the joy we can experience from movement.

She explains how going beyond what you think you’re capable of, whether that’s an endurance event or lifting heavy weights, can change the brain in positive ways.

Any movement is good for you though and can provide a reset for your mood and your brain chemistry. Repeatedly contracting any muscle, whether working out with weights or doing gardening, releases antidepressant substances called myokines that scientists have dubbed ‘hope molecules’.

Kelly gives us tips on how to incorporate more movement into our lives and find ways to move our body that we truly enjoy.

Show notes and the full podcast are available at drchatterjee.com/109

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

My guest on today’s episode needs no introduction. Whether you’ve read his books, tried a recipe on social media or joined in with his PE (Physical Education) With Joe workouts, Joe Wicks has been inspiring wellbeing for nearly a decade.

Behind the success is a truly inspirational – and surprising – story of a man following his passion against the odds. When I spoke to Joe, he’d just raised £2.5m for Children in Need by doing a 24-hour fitness challenge and had been awarded an MBE. But, as he tells me, struggles at school and family problems could so easily have derailed his ambition.

As an 11-year-old at school, Joe would motivate his classmates to get more out of PE. This is a man who knew his calling in life from an early age and is now doing the same on a global scale. This is an authentic and touching conversation. It’s easy to assume Joe’s success must be driven by an empire, a slick marketing machine, but nothing could be further from the truth. Family is everything to him and he opens up to me on topics like parenthood and coping when you’re the child of an addict. He has great advice on the importance of consistency and self-belief when striving for your goals and believes that optimism, compassion and healthy living are choices that are within everyone’s reach.

As well as being full of practical tips, this episode is a brilliant chance to get to know more about a man who’s familiar to many of us – yet has hidden depths. I hope it puts a smile on your face. 

Show notes available at drchatterjee.com/149

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Could giving up alcohol really change your life? Whilst some of us may currently be alcohol free for Dry January, many of us have haven’t given our drinking habits much thought. We often look at improving our diet and moving more but is alcohol the elephant in the room that could be holding us back?

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

Today’s guest is performance coach and author Andy Ramage. Andy is co-founder of the habit-changing program One Year No Beer that invites people to try 28, 90 or 365 days alcohol free. He believes it’s possible to become the most productive, present and healthiest version of yourself just by making this one change.

We discuss how alcohol is linked to many parts of our lives and why Andy described himself as a ‘middle lane drinker’ before he gave up alcohol 6 years ago. He explains why taking a tactical break from alcohol could bring a surprising host of benefits and how his own experience changed his life.

Andy believes the greatest discovery you'll ever make is your authentic self and that by removing alcohol you allow yourself the chance to be you again. 

What could be more powerful than that?

Show notes and the full podcast are available at drchatterjee.com/85

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Improving the quality of our sleep is arguably the single most effective thing that we can do to reset our brains and recharge our bodies, yet many of us just aren’t getting enough. But what is the optimal amount of sleep and what can we do if we struggle to get enough? I’m delighted to welcome back onto the podcast the world-leading sleep researcher, Professor Matthew Walker to answer these questions and more. Matthew is author of the international best-selling book ‘Why We Sleep’, Professor of Neuroscience and Psychology at the University of California and a fountain of knowledge when it comes to all things sleep.

My last conversation with Matthew back on episode 70 of the podcast was one of the most popular to date. A few months ago, I asked my podcast listeners to let me know what further questions they would like Matthew to answer and in this conversation, I put some of those questions to him.

We cover how many of us feel that we don’t have enough time to sleep for 7-9 hours but how rather than stealing time from us, getting more sleep can actually make us more productive. And even grabbing an extra 15 minutes of sleep a day will have benefits for our overall healthspan. Matthew shares some brilliant tips on how we can regain control of our sleep and for those who are really struggling, he explains that there is an alternative to sleeping pills that is just as effective in the short term, but much more effective long term.

We cover so much ground in this conversation, including polyphasic sleep (sleeping for periods of time throughout the day), unbroken sleep and why lying awake in bed for long periods of time can affect our ability to sleep in the future. Matthew shares the fascinating and dramatic changes that have occurred in the way we sleep and dream following the coronavirus pandemic and why it has allowed what he calls “the revenge of the night owls.”

We delve into REM sleep and how it is one of the best forms of therapy – the brain can literally re-wire negative memories when we sleep. Finally, we cover sleep trackers, caffeine and how sleep impacts our immunity. This really is a fascinating conversation, full of fresh insights and actionable tips that we can all put into practice today. I hope you enjoy listening.

Show notes available at drchatterjee.com/147

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

The start of a new year is the time many of us look to make changes in our lives, incorporating healthy habits and removing unhelpful ones. Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

This week’s guest is Professor BJ Fogg, a leading expert in behaviour change Methods for building habits have often focussed on repetition, willpower and motivation. BJ believes there’s a simpler approach. Habit formation is linked to our emotions and by creating a feeling of success we can wire in a habit. We discuss my own experience with patients as well as the results he has seen with his own program.

Finally, BJ reveals how easy it is to form new habits by using his 3-step method. When you do something and feel successful, that behaviour becomes more automatic. Feeling good can be the key to forming new healthy habits that last a lifetime.

Show notes and the full podcast are available at drchatterjee.com/108

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Do you believe habits are ‘good’ or ‘bad’? Are you constantly trying to create better habits and quit those that don’t serve you? Today’s guest has insights that will help get your 2021 off to a great start by truly understanding what habits are – and how to optimise them.

James Clear is an entrepreneur and New York Times best-selling author of Atomic Habits a handbook for anyone who wants to finally get to grips with successful behaviour change. He shares his learnings via his hugely popular newsletters, to help people use the psychology of habit formation to live healthier, fuller lives.

We talk about ‘designing your environment’, building a tribe around you who support what you want to achieve and finding the path of least resistance to what you want to do. When it comes to good versus bad habits, James says it’s more about which are effective – are they serving you?

We also discuss how true behaviour change is really identity change. Every action you take towards your goal is a vote for the person you wish to become. You’re no longer that someone who tries to go for a run three times a week, you’re a runner. James says we can all begin by asking ourselves ‘Who do I want to become?’ then looking at what habits we might need to build that identity.

This is such a useful conversation, packed with practical tips, and I think it’s a great way to kick off the year. I know you’re going to feel fired up to seek out your new identity once you listen. 

Show notes available at https://drchatterjee.com/145

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Today’s conversation will stop you in your tracks. It’s powerful, confronting and challenging and I am so grateful for my guest’s honesty, empathy and willingness to share the wisdom of her 93 years. Dr Edith Eger is a Holocaust survivor, psychologist and expert in the treatment of post-traumatic stress but above all, she’s an incredible human being with an extraordinary story to share. Her latest book, The Gift: 12 Lessons to Save Your Life, is quite simply a phenomenal read and in my view a must-read for all of us.

As a Jew living in Eastern Europe under Nazi occupation, Edith was taken to Auschwitz concentration camp with her parents and sister, at the age of 16. She explains how she found her inner resources, how she came to view her guards as the real prisoners, turn hate into pity and, incredibly, she even describes her horrific experience as ‘an opportunity’. She has liberated herself from the prison of her past through forgiveness.

I’m acutely aware that for many of us listening, myself included, it’s hard to put our own problems alongside anything Edith has faced. Which makes her teaching that, ‘There’s no hierarchy in trauma’ all the more beautiful. Edith is not here to make us put our own suffering into perspective and overcome it. Rather, she explains, we can learn to come to terms with pain, reframe it and become stronger.

We cover so many different topics in this conversation, from parenting and relationship wisdom to insights on semantics and depression. Edith’s message to us is that we can change the thoughts and behaviours that are keeping us imprisoned in the past. I felt grateful and humbled to have had the opportunity to speak to Edith and the conversation really changed me. I hope you get as much out of it as I did.

Show notes available at https://drchatterjee.com/144

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

CAUTION ADVISED: this podcast contains mild swearing and themes of an adult nature.

Final episode of 2020 - It’s that time of the year again when the mics are turned and it’s me in the hot seat. Today, I sit down with colleague and close friend, Dr Ayan Panja and reflect on the past year.

For me, 2020 has been a year of great introspection during which I have reflected upon my values and the definition of success – what does success really mean? We discuss how I believe that one of the most important things we can all do, is find out what success means to us. Otherwise, we can end up rushing around, trying to do more in order to live up to an idea of success that society has defined for us.

Authenticity is a topic that has been spoken about a lot on the podcast this year and has been at the forefront of my mind and we discuss how I have been striving to put this at the heart of everything I do both personally and professionally. A huge part of my working week is dedicated to this podcast and we chat about some of my favourite and most impactful episodes of the year.

As you may know, I have also spent a large part of this year writing my brand-new book, Feel Great, Lose Weight and we talk about why I decided to write this book and how I hope that it will help me in my mission to improve the lives of 100 million people.

This is such a wide-ranging conversation, but at its core this is simply a raw and authentic interaction between two very good friends. I hope you enjoy it.

Show notes available at https://drchatterjee.com/143

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

This is a very special end of year episode that I hope serves as a celebration of the conversations I have had on the podcast this year. My team and I have put together some of the very best ideas shared on my show which I believe, if you start implementing, will immediately start to transform your health and happiness.

The central theme is looking after our minds, which has never been more important. Whether it be controlling our reaction to stressors, managing anxiety, spending time alone with our thoughts OR cultivating resilience and learning to be more present: this special episode will help you on your journey to become your true, authentic self.

We’ll hear:

Rich Roll on the importance of having time alone with our thoughts and why we need discomfort in order to grow.

Jay Shetty explaining why so many of us these days are not living lives that are truly ours.

Tom Bilyeu discusses identity, how to become resilient and how to view criticism as a gift.

England Football Team Psychologist Pippa Grange shares her belief that most of us are performing at life not living it. She explains why we should stop holding back, put fear aside and allow ourselves to live the life we want to live.

Brian MacKenzie reveals how we can use the power of our breath to become more present and help counteract the constant stimulus of modern-day life.

James Nestor explains why the way we breathe is so important for the health of our body and for the health of our mind.

Psychotherapist Julia Samuel talks about the many ‘living losses’ we are experiencing through the pandemic and that how we respond to change, in many ways, determines how our lives will unfold.

And finally Peter Crone - AKA The Mind Architect - explains why we all need to slow down in order to find true happiness in our lives.

This is a powerful episode that I really enjoyed listening back to - I think you will too!

Show notes and the full podcasts are available at drchatterjee.com/142

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Sleep is one of the most important pillars of health. Our bodies and our brains are designed to function during the day and rest at night.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

This week’s guest is award-winning journalist, Linda Geddes.

Circadian rhythms are 24-hour cycles that are kept in time by light and dark cycles. These rhythms can become disrupted by changing our exposure to light which can affect our sleep and make us feel sluggish during the day.

Exposure to bright light after sunset is a modern phenomenon. Darkness is a signal to our bodies that it’s time to rest and access to bright light and screens at night disrupts these signals.

There are simple things that we can do to help reset our circadian rhythms. Linda shares the findings of her own experiment of getting rid of light at night in her own home.

Finally, she gives her tips on what we can all do to get more light into our days and darken our nights.

Access to sunlight, even in winter, is crucial for living a happy and fulfilling life. I hope you feel inspired to get outside!

Show notes and the full podcast are available at drchatterjee.com/77

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Today’s guest joins me fresh from a run of autumn camps with the England football team. He’s their manager, Gareth Southgate OBE, and I speak to him about his new book, Anything Is Possible. It’s not really a football memoir, but more a guide to life and there are brilliant lessons for all of us in there – non-football fans included!

Gareth had an illustrious career as a professional football player in the 1990s and as England manager, took the England team to the semi-finals of the 2018 FIFA World Cup for the first time in 28 years. We discuss how Gareth achieved this by employing psychologists (such as my former guest Pippa Grange), modelling emotional intelligence and communicating with each player as an individual. He promotes a mindset of positive drivers not negative drivers: focusing on what players might achieve, rather than what might go wrong. Most importantly, he reinstated a sense of fun. I love his humble, warm, inclusive approach. Under his watch, footballers have started to look more like role models again.

Gareth explains how he used to be a shy teenage player and with his book, he aims to help youngsters get over self-limiting beliefs, nerves and anxieties and learn to be brave – and he shares some great dressing-room stories with me as examples. It may be written for children and young people, with Gareth’s role as ambassador for The Prince’s Trust in mind, but it contains universal wisdom for all ages.

I had so much to ask him, and we managed to cover topics from how players cope without a crowd, to how he breaks the news when someone’s not made the team and the real meaning of bravery. We talk about the pressures on players from social media but also how it can be a force for good, helping Raheem Stirling and Marcus Rashford change attitudes and lives through their respective campaigns against racism and childhood hunger.

I can’t emphasise enough that you don’t need to be into football to appreciate this conversation. It’s about having confidence, working hard, taking responsibility and being authentic. It was such an honour to speak with Gareth and he’s certainly reignited my love of the beautiful game. I can’t help but agree with him that when we come together in a positive way over sport, it has the potential to change the world. I hope you enjoy this conversation as much as I did.

Show notes available at https://drchatterjee.com/140

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

CAUTION ADVISED: this podcast contains swearing.

Our subconscious mind can control our behaviours and thoughts, creating negative thought patterns and limiting beliefs.

This week’s Feel Better Live More Bitesize guest is writer, speaker and thought leader in human potential, Peter Crone, a.k.a The Mind Architect.

Peter explains that we can’t create the life of someone that we don’t yet believe ourselves to be and in order to do this we need to stop looking back at history we can’t change and start looking forwards.

We all have the power to break free from the limitations of our subconscious in order to free our mind and start living the life we were born to live.

Peter believes that with the right mindset and approach to life we can start to experience true freedom and happiness. And who wouldn’t want that?

Show notes and the full podcast are available at drchatterjee.com/82

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Today's conversation is about one of my favourite topics – compassion. Compassion doesn’t just make us feel good but it can have powerful effects on our health and longevity. That’s something today’s guest has proved to great effect. Dr Julian Abel is a recently retired consultant in palliative (end of life) care and joint leader of the Frome Project, which aimed to end loneliness and improve health in a town in Somerset, by building community connections. In providing compassionate alternatives to medical intervention, Frome saw emergency hospital admissions drop by 30 per cent along with improved quality of life scores, health outcomes and costs.

In this conversation Julian shares the evidence behind using compassion as a therapeutic tool, explaining that good social relationships are more powerful than pretty much any other intervention we have, including giving up smoking, drinking, diet, or exercise in helping us live longer. Compassion is far from the soft approach, it is in fact more powerful than many of the medicines we have.

Julian also talks about his own experience as a palliative care doctor and the lessons he learned from people at the end of their lives. He shares many uplifting and empowering stories that will convince even the biggest skeptic that compassion and connection should be at the centre of everything we do – after all, it is what makes us uniquely human.

Show notes available at https://drchatterjee.com/138

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Imagine if you could reverse ageing and cognitive decline and improve your brain health purely through your mindset and approach to life.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

This week’s guest is Daniel Levitin, a neuroscientist, cognitive psychologist and bestselling author. He explains why what we do day-to-day affects not just our short-term health, but also how our brain changes with age.

Daniel describes 3 personality traits, or mindsets, that are the key ingredient to longterm health and happiness. By cultivating a mindset of conscientiousness, curiosity & gratitude we can slow the ageing process.

These are simple and fun things we can do now to live a live a healthy and fulfilling life both today and into our old age.

Show notes and the full podcast are available at drchatterjee.com/112

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

In times of uncertainty, anxiety and stress, taking care of your wellbeing is more important than ever and no one knows this better than my guest on today’s episode. Arianna Huffington is author and businesswoman who founded the original ‘internet newspaper’, The Huffington Post. She’s also one of Time magazine’s 100 Most Influential People in the World and on Forbes’ Most Powerful Women list.

After collapsing at her desk from sleep deprivation and exhaustion in 2007, Arianna became more passionate about the connection between wellbeing and performance. She therefore launched a company called Thrive Global with a mission of ending the stress and burnout epidemic by offering individuals, companies and communities sustainable, science-based solutions to wellbeing.

Arianna and I share a desire to show millions of people globally that habit change and healthy living doesn’t have to be hard. We are both passionate that tiny ‘microsteps’ that we can all take each day, can have a dramatic impact on our health and the quality of our lives.

Arianna talks me through her Thrive app, which is like a ‘health coach in your pocket’ and how it uses the concept of ‘microsteps’ to show that behaviour change doesn’t have to be a huge commitment. Small things you can do that, if regular and consistent, will add up to significant and lasting benefits.

We discuss the idea of ‘compassionate directness’ as a way of resolving tensions both at home and at work. Arianna shares her wisdom on sleep, motherhood, on creating boundaries when working from home, and on having rituals to mark the end of the day. We also speak about the importance of solitude and discuss how modern life is sending many of us back to ancient wisdom and texts such as the Bhagavad Gita.

This conversation is full of brilliant tips and I hope you enjoy it as much as I did. 

Show notes available at drchatterjee.com/136

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

The power to achieve anything you want in life is within you - whether it’s improving your health, starting a business or getting a relationship back on track.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

This week’s guest is Marie Forleo, a US entrepreneur, writer, philanthropist and an unshakeable optimist.

Marie explains why a growth mindset is so important and how comparing ourselves to the curated lives of others online can be toxic. She suggests practical ways we can counteract this by choosing to create before we consume.

Marie has interviewed many successful and influential people and she reveals the one thing that they all have in common.

She believes you should do everything you can to follow your dreams. Your contribution and voice matter and your gift is unique - there never has been or ever will be another you.

Show notes and the full podcast are available at drchatterjee.com/86

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.  

Learn more about your ad choices. Visit podcastchoices.com/adchoices

CAUTION ADVISED: this podcast contains swearing.

When I started these podcasts, back in January 2018, my aim was to connect with people who had new and exciting views on how we can feel better and get more out of life. Little did I know that would lead me to today’s episode, where I chat to one of the world’s most famous Hollywood actors.

Matthew McConaughey might not immediately spring to mind as a self-help guru. Yet for his 2014 Oscar acceptance speech he memorably shared some of the tenets by which he lives his life and to which he owes his success. And Matthew now shares his wisdom in his new book, ‘Greenlights: Raucous stories and outlaw wisdom’, which has already become a bestseller all over the globe. Based on the journals he’s kept since he was a teenager, it’s part autobiography, part guide to living – and 100 per cent inspiration.

I was so pleased to learn Matthew wanted to come on the podcast and was prepared to give me 90 minutes of his time, something almost unheard of in stars of his magnitude. But as you’ll hear in this episode, Matthew isn’t your typical movie star.

Authenticity is very important to Matthew, as is his quest to, in his words, “Be more me.” And that starts with eliminating what is not you. In Matthew’s own life, key examples include his decision to leave law school and become an actor, and later to turn down vast sums of money to leave the rom-com genre behind. Whilst he acknowledges the financial privilege that allowed him to take these risks, his lesson is about being true to yourself and your values, which is relevant for all of us. He says we should make sure we are feeding our soul account as well as our bank account, investing spiritually as well as financially.

We cover so many topics during this entertaining chat, from our favourite U2 album to the current state of society as well as the incredible value of journaling. Whilst Matthew’s approach isn’t to give advice, there’s plenty of wisdom in the colourful stories and examples from his life that he shares. The beautiful thing about living, he says, is that you’re the author of your life’s story. So be cool to your future self. That’s some pretty awesome A-list advice I think we can all benefit from.

Show notes available at drchatterjee.com/134

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Every act of kindness is significant and has more impact than you can imagine.

Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my best former guests. This week’s guest is pharmacist-turned-author Dr David Hamilton.

David explains why kindness is contagious and how just one small act of kindness is proven to have a ripple effect that reaches over 100 more people.

When you’re kind to someone, it’s not just that person who benefits. Kindness makes you happier. It’s good for your heart and helps support your immune system. It slows ageing and it also improves relationships. He explains why your kindness matters and how you can take up the 7 Day Kindness Challenge. Kindness is important now more than ever – let’s help it spread.

Show notes and the full podcast are available at drchatterjee.com/104

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. 

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Do you find it hard to resist the ping of a new email, the urge to scroll on social media, or watch the next episode when streaming? Do you wish you could stop checking, clicking, liking and sharing? Then put down your phone and listen to this episode.

My guest today is Adam Alter, an associate professor of marketing and psychology, bestselling author of ‘Irresistible: The Rise of Addictive Technology and The Business of Keeping Us Hooked’ and an expert on the compulsive nature of technology. Adam explains how tech companies make it their business to know exactly how to keep us engaged for hours on end. He shares some of the hooks embedded in products to ‘catch’ us, such as variable reinforcement (those likes and shares on social media), goals and rewards, and a lack of stopping cues (there’s always another video cued up, another game level to play…). And how do they know all these techniques work? Big data. They simply look at what makes us click.

Tech giants prey on our capacity for ‘behavioural addiction’, which like other addictions can undermine our mental health and relationships. Playing with a phone is not just trivial distraction it can have real consequences, especially for our children – something that as a parent really concerns me. Adam suggests we should be teaching our kids ‘digital hygiene’ in schools and I couldn’t agree more.

Of course, there are many positive uses of tech, like education, admin, communicating with loved ones we can’t see in person. But when screen time starts to harm our wellbeing, Adam says we need to look at what psychological needs it’s meeting. What’s lacking in our lives that leads us to numb the discomfort by picking up that phone or tablet?

But it’s not all doom and gloom. Adam says, it is possible to live a rich, meaningful, healthy life in our tech-driven age. And we discuss some of the solutions we’re both using to wean ourselves and our families off screens. We agree it’s about intention, using tech where we need and enjoy it, but making a conscious decision to do without it at other times. Starting with an hour or two a day when you put your phone out of sight is a great example.

If, like me, you’ve recently watched The Social Dilemma, Netflix’s fascinating (and scary) take on persuasive technologies and surveillance capitalism, I think you’ll really appreciate Adam’s insights – and his reassurance that tech addiction is not a human failing. 

Show notes available at drchatterjee.com/132

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

It’s a bold claim: that (almost) everything you’ve been told about food is wrong. But by the end of today’s conversation, I think you’ll be questioning what you previously thought was true and embarking on a new way of eating that’s right for you.

My guest, Tim Spector, is a Professor of Genetic Epidemiology and Head of the Department of Twin Research at King’s College London. He’s a leading expert on the gut microbiome whose work has transformed what we know about nutrition and health.

Tim’s latest work highlights how much we really don’t know about food. Aside from the consensus that plant foods are good for us, ultra-processed junk foods are not, there’s very little evidence or expert agreement on anything else. So there’s most definitely not a one-size-fits-all ‘correct’ way to eat.

During our chat we cover calorie counting, artificial sweeteners, the dangers of ultra-processed foods and how poor science lets the food industry maintain that its products are healthy, simply because they’ve not been proven to be harmful. We discuss the benefits of fasting, and the perception that you need to graze all day. The diet industry perpetuates the myth that if we don’t have a snack to hand at all times, we’ll have an energy dip, lack focus and we might even faint! For most of us, it’s actually the reverse that’s true.

With this in mind, we agree that nutrition should be at the heart of the curriculum in schools. Our children can cope at school without mid-morning and afternoon snacks. I share Tim’s passion that we should be teaching our children how to recognise real versus fake food with the same enthusiasm that we teach them to read and write.

I find the concept of personalised nutrition hugely empowering. As Tim states in his most recent book, ‘You are very unlikely to be average’. I’ve seen it first-hand with my patients, many of whom respond completely differently to the same ways of eating. It’s why I describe my approach as ‘diet agnostic’ and, like Tim, I’d actively encourage you to start experimenting with what, how and when you eat. I hope this conversation inspires you to explore what makes you thrive. 

Show notes available at drchatterjee.com/131

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Women's brain health remains one of the most under researched, under diagnosed and under undertreated fields of medicine. Women are twice as likely as men to develop Alzheimer’s and twice as likely to become anxious or depressed. They are four times more likely to suffer with headaches and migraines and they are more prone to brain tumours and strokes than men. Today’s guest says this is a clear indication of functional differences between female and male brains. And she’s made it her life’s work to learn more about it.

Neuroscientist Dr Lisa Mosconi is director of the Women’s Brain Initiative and works at the Alzheimer’s Prevention Clinic at Weill Cornell Medical College, US, where she studies how genetics, lifestyle and nutrition shape brain health, particularly in women.

Lisa describes her frustration at constantly being told by peers that the reason Alzheimer’s was more prevalent in women was simply because they live longer, and it’s a disease of ageing. We discuss her ground-breaking research that has exposed this bias, finding dementia brain changes can actually begin in midlife, triggered by declining oestrogen during perimenopause. Worrying as that might sound, this discovery will enable women to take control of their risk at a much earlier age. Lisa goes on to share plenty of practical, evidence-based advice to help you do that.

I was really moved hearing Lisa talk about the beautiful changes that happen in the female brain during pregnancy and post-partum. It’s a new take on the idea of ‘Mummy brain’ and will be validating for all mothers out there to hear. She also gives a clear and candid explanation of how perimenopause alters brain function. So many of my patients in their 40s and 50s are scared by changes like forgetfulness, brain fog and anxiety. If that’s you or someone you know, Lisa’s insights and advice will be really empowering.

I’m a passionate advocate for women’s health equality. Yet chatting with Lisa made me realise how much more work we all have to do to get topics like these out there and understood. This conversation is relevant to all of us, women and men alike. I hope it gets you thinking and talking more. 

Show notes available at drchatterjee.com/129

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Today’s episode will change the way you feel about exercise – and yourself. Do you ever feel guilty for taking the lift instead of the stairs? For swapping that workout for a lie in, or for having zero desire to run a marathon? If so, my guest has some reassuring words on why an aversion to exercise is completely natural. And some valuable advice on how we can overcome that to reap the multiple health benefits. 

Dr Daniel Lieberman is a paleoanthropologist and Professor of Human Evolutionary Biology at Harvard University. He has studied evolution and researched cultures all over the globe, to explain the science of how and why we move today. Whether you struggle to exercise or you’re a committed fitness fan, I think you’ll find his new perspectives on physical activity absolutely fascinating. 

Among the many topics we cover in this conversation, Daniel addresses the following questions:

Can exercise really help you lose weight?

Does running ruin your knees?

Should we be running barefoot?

Is sitting the new smoking?

Do you need eight hours’ sleep a night? 

Should activity levels decline with age?

I think some of his answers might really surprise you. I hope this conversation helps you feel better about the role of exercise in your life and have more compassion for yourself. I think it might just inspire you to move more, too.

Show notes available at drchatterjee.com/128

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

CAUTION ADVISED: This podcast contains swearing from the start.

How long could you last in a freezing-cold shower? And for how long could you comfortably, peacefully hold your breath? My guest today insists you can learn to do both for far longer than you think. And that by doing so, you can battle disease, regulate your mood and connect with your true self.

This podcast is a fascinating insight into the mind, work and charismatic personality of Wim Hof, aka The Iceman. Wim has been described as a ‘trailblazer for human potential’ and a ‘modern legend’, thanks to his incredible feats. They include withstanding extreme temperatures, climbing Kilimanjaro in nothing but shorts – even, as he describes to me, being injected with a toxin and resisting illness.

But he is no mere showman, there is method to what some might see as madness. Wim wants to convince people they too can do the ‘impossible’ and prove it through evidence-based science. Brain scans now indicate we can take conscious control of our autonomic nervous system. But this sort of ‘top down’ regulation had been unknown in science before.

We talk about cold-water immersion – and why he believes that ‘a cold shower a day keeps the doctor away’. He explains that cold stimulates vascular muscle tone, increasing blood flow, slowing heart rate, increasing energy and lowering cortisol. Wim gives practical advice to help all of us build from a tense, 10-second blast of cold at the end of a shower, to comfortably showering cold for two to three minutes a day. And with benefits like reduced inflammation, improved cardiovascular function and immunity, reduced depression and anxiety.

Breathing techniques go hand in hand with his cold-water exercises, and we discuss how his particular practice can work to help us achieve peak functionality before endurance events, stressful times and more. Paradoxically, it involves over-breathing and breath-holding, to create a stressful spike in the body. Yet it results in a very tranquil sensation – and builds resilience to all kinds of stress, physical and mental, for the rest of the day.

At the end of this podcast, Wim kindly agreed to take me through one round of his technique, so you can give it a try with me and experience the effects for yourself.* It felt incredible, like accessing a different state of calm. I really hope you can feel the positive energy in this unique conversation. 

CAUTION: If you have uncontrolled hypertension or heart disease it is not advised that you start practising cold water immersion. If you have any doubt at all as to whether you are fit enough to give this practice a go, please consult a qualified healthcare professional.

Show notes available at drchatterjee.com/127

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Today’s episode is all about fear and how it holds us back in all aspects of our life. My guest is psychologist, Dr Pippa Grange, who has been hailed by the media ‘the doctor who helped transform the England football team’. Pippa is also author of the compelling book, Fear Less: How to Win at Life Without Losing Yourself.

Fear is one of our body’s natural early warning systems. It alerts us when we’re under threat and need to take action. A bit like stress or inflammation, it’s something that’s useful to us in certain circumstances. But not when it becomes chronic and disrupts our entire sense of wellbeing. Pippa believes that behind every negative emotion, is the fear that we are not good enough. She sees fear as ‘the constant companion’ in our lives. Whether it manifests as loneliness, jealousy, dissatisfaction, perfectionism, judgement or shame, the root cause is actually the same. We discuss how we can all leave fear behind and gain what Pippa calls ‘mental freedom.’

We delve into how shame evolves in childhood, and how we need to shake out some of the narratives of how we ‘should’ behave. We also talk about how so many of us conform to societal ideals in order to avoid criticism but in so doing, we can strip ourselves of who we really are. In fact, by pretending to be someone else, Pippa believes we are only performing at life, not living it.

We explore the concept of a ‘scarcity mindset’ – the false idea that there’s not enough to go around, whether that be love, success, respect or admiration. We also talk about how schools would be the best place to instil these ideas, and help our children understand that winning and losing are just outcomes and not their worth.

Finally, Pippa explains how by noticing and sitting with our own fears, we can find our real passions and deeper fulfilment. This conversation is full of wisdom and insight and I am sure you are going to really enjoy it!

Show notes available at drchatterjee.com/126

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

What does immunity mean to you? In today’s Feel Better Live More podcast, researcher and lecturer, Dr Jenna Macciochi explains that it’s not just about fighting off infection. Our immune systems do not lie dormant, waiting to wage war if bacteria or viruses invade – they play a central and constant role as our bodies’ housekeepers.

How do we do that? From empowering nutrition advice to insights into the how our metabolism and immune systems interact, there’s plenty of practical takeaway from this conversation. We discuss the disruptive effects of stress and how cortisol dampens immunity and even reactivates viruses. Having learned this first-hand when chronic stress led to her getting pneumonia, Jenna shares some helpful rituals for reducing the impact of stress in your life.

Perhaps most fascinating though, is the idea that the type of person you are can shape your immunity. Jenna explains there are five main personality categories and each of them have specific immunological features. Traits and behaviours typical of each category, such as risk taking, sociability and how we respond to stress, can end up informing how our immune systems develop. As we discuss, ‘It’s more important to know what person the disease has than what disease the person has.’

This is a valuable conversation for anyone who wants to understand more about their immune system, not just to reduce their risk of getting an infection, but also to increase their overall wellbeing and longevity.

Show notes available at: https://drchatterjee.com/125

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

In today’s episode, we’re returning to one of my favourite topics. Breathwork is where my personal and professional interests collide. How we breathe affects every body system we have and I’m excited to welcome James Nestor, science journalist and author of new book Breath, which explores the data behind this ancient, but some might say lost, art.

And yes, it is an art. As we discuss, it doesn’t matter whether you follow a new or ancient technique to harness the potential of your breath, the principles are the same. What I love about James’ approach is he has no agenda to push. He hasn’t developed his own breathing technique, theory or product. He’s a journalist with an enquiring, sceptical mind. By his own admission, he came from a place where – like many of you, perhaps – he thought, ‘What’s all the fuss about breathing? It’s automatic, it’s easy, our bodies know what they’re doing’. But do they really?

During this conversation, we cover some of the fascinating – objective – insights James has uncovered in his research. He explains the benefits of nasal breathing, the importance of masticating and how diet affects the skeletal development of our children’s mouths. James reveals how learning to chew more, chewing on one side and using mouth tape at night has changed the structure of his own mouth. His airways – and his wellbeing – have never been better. We discuss the long list of conditions breathing may improve; how athletes can benefit. And James reveals the therapeutic process behind some ‘super breathing’ techniques.

Whether you’re already practising breathwork, you’re curious or yet to be convinced, James has a no-nonsense, rigorous approach we can all take something from. I hope you enjoy this conversation as much as I did!

Show notes available at: https://drchatterjee.com/124

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

CAUTION: Contains mild swearing and adult themes.

If there is any certainty in life, it is that things will never stay the same, yet so many of us struggle to embrace and accept change. In the conversation today, Julia Samuel, a leading British psychotherapist, with over 3 decades of experience teaches us how we can all adapt and thrive during our most difficult and transformative experiences.

Julia is passionate that pain is the agent of change – whether that’s through grieving someone that has died or through what Julia calls, ‘living losses’ (e.g. loss of job, a health crisis, or as many of us are experiencing at the moment, the loss of a life that we used to lead). We talk about how the way we respond to change, in many ways determines how our lives will unfold. Julia explains how love is powerful medicine and that a strong predictor of outcomes in grief is love and connection to others. We delve into transgenerational trauma, my own journey with grief and, importantly, Julia explains how to talk about death - especially with our children. This is a really enlightening conversation and I hope you get as much from it as I did.

Show notes available at: https://drchatterjee.com/123

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

I am delighted to kick off Season 4 of Feel Better Live More with former monk turned social media superstar, Jay Shetty. After having spent three years living as a monk in India, Jay believes that you don’t have to live like a monk to think like one. With his social media following now totaling over 32 million, Jay is transforming the ancient wisdom he has learned into bite-sized nuggets that will help us all live more meaningful and purposeful lives. So many of us these days are living lives that are not truly ours. Instead, we base our opinion of ourselves on what we think other people think of us. In today’s conversation, Jay and I talk about how we can figure out our own identity and live our truest and most authentic life. He talks us through his value audit exercise which will help us all on our way to living the life we really want.

We also discuss the importance of staying open and curious to new ideas and how our childhood experiences play into all our relationships. We delve into gratitude and Jay shares some brilliant tips to help you get more out of your daily gratitude practice. This conversation is full of timeless wisdom, personal stories and actionable tips and I really hope it helps you live the life you were born to live.

Show notes available at: https://drchatterjee.com/122

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

CAUTION ADVISED: this podcast contains swearing.

Today, I welcome Peter Crone, aka ‘The Mind Architect’ back to the podcast. Peter is a writer, speaker and thought leader in human potential. He has worked with world-famous actors, athletes and the business elite yet what he has to say is just as likely to resonate with the average person, seeking to feel more comfortable in their own skin. His mission is to help people live life without limitations and stress. What he offers instead, is a life of freedom and peace. And who wouldn’t want that? I think that’s why my last conversation with Peter back on episode 82 was one of the most popular conversations I have had to date. 

Peter acknowledges that people struggle and the human experience is challenging but he offers a different way to look at life and your current problems. He believes our subconscious dialogue – the self-talk that’s rooted in childhood conditioning and that we may not even be aware of – gives us a certain idea of who we are. By questioning this, and realising it’s not the truth, we can find freedom from suffering. We can get to know the triggers that make us feel less-than, and break free of our limitations. 

If you heard my last conversation with Peter, you’ll know how life-changing his philosophy can be. This conversation has even more anecdotes that will help you apply Peter’s philosophy into your life. This is a really powerful conversation and I hope it helps you to find more freedom in your life. 

Show notes available at: https://drchatterjee.com/121

Follow me on instagram.com/drchatterjee/

Follow me on facebook.com/DrChatterjee/

Follow me on twitter.com/drchatterjeeuk

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Learn more about your ad choices. Visit podcastchoices.com/adchoices