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.

(*As we discuss and as Wim makes clear in all his work, please follow his instructions carefully in order to carry out his techniques safely. It’s powerful stuff!)

Show notes available at drchatterjee.com/127

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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.

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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

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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.

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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

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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.

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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

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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.

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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

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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.

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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

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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.

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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

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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.

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We are living through a crisis of distraction. Plans get sidetracked, friends are ignored, work never seems to get done. You sit down at your desk to work on an important project, but a notification on your phone interrupts your morning. Later, as you're about to get back to work, you receive an email that you need to reply to. At home, screens get in the way of quality time with your family. Another day goes by, and once again, your most important personal and professional goals are put on hold. What would be possible if you followed through on your best intentions? What could you accomplish if you could stay focused? What if you had the power to become ‘indistractable?’

My guest on today’s conversation is an international bestselling author, former Stanford lecturer, and behavioral design expert, Nir Eyal. Nirstarted his career by helping tech-companies develop products that are intentionally habit-forming. Now, Nir has written a new book, Indistractable: How To Control Your Attention and Choose Your Life, which explains how to get the best of technology and reclaim your attention, without letting it get the best of you.

Nir believes that we all have the power to become indistractable and in today’s conversation he reveals how. He explains what really drives human behavior and why ‘time management is pain management’. Nir also shares actionable techniques that will help you design your time, realise your ambitions, and live the life you really want.

I hope you find this conversation empowering.

Show notes available at: https://drchatterjee.com/120

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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.

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As human beings, relationships are fundamental to who we are. We know that relationships can be a big source of happiness and fulfillment in our lives but they can also be one of the major sources of stress. So, why is it that we often find relationships so hard?

In this conversation, I speak to arguably one of the world’s leading and most original thinkers on modern relationships, the wonderful, Esther Perel, who has long been on my dream guest list.

We talk about the many differences between relationships of the past and the relationships of now. How we are now all under pressure not only to have the perfect relationship, but also to portray this illusion to others as well.

Esther believes that it’s the quality of our relationships that determines the quality of our lives. And who we are is actually a combination of how we see ourselves and how others see us. We only really get to know ourselves through our interactions with others.

We talk about the idea that we are not one person but different with each person – and rather than being one-way, all interactions are reciprocal. We discuss the value of couples’ counselling and whether it’s something all relationships, healthy or otherwise, need. Reassuringly, we learn that there’s no such thing as a perfect relationship, they all follow a rhythm of harmony, disharmony and repair.

Esther and I touch and expand on our own situations and how the family history and values you bring to a relationship or marriage impacts the dynamic between you. She talks us through how much the concept of marriage has changed over the past century, and how it’s a tall order to ask just one person in our lives to meet all of our needs – needs which once would have been shared across our extended families and communities.

This episode is a joyous celebration of all the relationships in our lives. It’s challenging, poignant but ultimately hugely practical. Esther offers some wonderful examples of practices we can all start implementing today, from rituals to build strength in our intimate relationships, to advice on reframing criticism or starting difficult conversations at work. The upshot? Rather than hoping others will change, we can be the change ourselves.

It was a great pleasure to speak with such an incredible lady and I know that you will get a lot of value from hearing what she has to say.

Show notes available at: https://drchatterjee.com/119

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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.

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Why is it that we equate long hours with greater effort? Could a four-day working week be the change we need for public health as well as the economy?

My guest on today’s conversation is Alex Pang, an author and former Silicon Valley tech consultant who noticed that, when he went on sabbatical from work, he suddenly got a lot more done. This led him to research and write about resting more and working less.

We begin the podcast by talking about active rest or, as Alex also terms it, ‘deep play’. How taking regular breaks from intense work to do something you love is a means to enhanced creativity and productivity. We talk about how the technologies we thought would give us a better work-life balance have instead robbed us of boundaries and ground our work down into a fine powder that settles on all areas of our life. It works both ways – we check social media or do our online banking while we’re at work, just as we check our work emails when we’re at home.

The solution, says Alex, is to work shorter, more focused hours and balance that with more ‘serious leisure’ time. There are already progressive companies out there who are shortening the working day or week and reaping the surprising rewards of increased profitability and productivity!

At a time when many of us are working in very different ways from normal, Alex’s work seems incredibly prescient. As lockdown slowly lifts and workplaces start to reopen, finding a balance between work, rest and play that promotes productivity and growth alongside employee wellbeing feels like a no-brainer. The same applies to the self-employed and across all industries. Surely this is our window of opportunity to explore what the ‘new normal’ should be? I found this conversation really inspiring and I hope you do too.

Show notes available at: https://drchatterjee.com/118

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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.

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

Darryl Edwards – aka The Fitness Explorer – was one of the very first guests to appear on this podcast, all the way back on episode 7. He is someone who is passionate about promoting movement that is fun and playful. But that’s not why I invited Darryl back to talk to me on this episode.

If there’s a thread that runs through all my podcasts, it’s that empathy and compassion are essential to feeling better and living more – and that’s more important now than ever. This episode was recorded 10 days after George Floyd lost his life in Minneapolis, US, and the #BlackLivesMatter movement rose up in response.

I talk to Darryl about his experiences growing up in the UK with black skin. He was born in the UK but his grandparents came here from Jamaica in the early 1950’s. Whilst Darryl is a leading light in the wellness industry, he’s also one of the few black faces. And perhaps, until now, we haven’t thought enough about why.

Darryl has an in-depth knowledge of black history and in today’s conversation, he takes us back to the very origins of the transatlantic slave trade, the ‘social construct of race’, and dehumanisation of African people in the late 14th century. He describes how, far from being a US-only problem, transatlantic slavery was introduced by Europeans throughout the world and capitalised upon by the British. He explains how racism didn’t end with the abolition of the slave trade but continued through systemic laws of suppression, oppression, colonisation and segregation. I’m really grateful to Darryl for distilling what he knows into a form that we can all understand and act on.

He shares shocking examples of racism he’s experienced, from playground bullying through overt workplace discrimination to the fact that, as a black man, the police have pulled him over while driving at least 100 times, including at gunpoint. Whether this is an experience you share or one you can only contemplate with horror, the question we are all asking now is how should we respond. Darryl and I discuss how all of us, not just the black community, have a responsibility to internalise racism and think ‘that could have been me’. Empathy and compassion surely have to be part of the solution.

Can something positive come from the tragic death of George Floyd? Perhaps, if those of us now listening, engaging and learning go out into the world and demand change. ‘Our window of discussion has extended,’ says Darryl. ‘Please listen to us.’ This conversation is a very good place to start.

Show notes available at https://drchatterjee.com/117

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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.

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For many people, lockdown has provided a time for personal development. You may have discovered and worked on new qualities or skills. But I’m very aware that just as many people have found it a really stressful and incredibly busy time. Perhaps you’re a key worker, or a working parent juggling schooling and office hours. Maybe you’re out of work, have lost loved ones, or are in any way struggling to cope.

This week’s podcast has a really important message for everyone: be kind to yourself. It’s OK not to have acquired new skills or found enlightenment.

I’m delighted to welcome back Dr Tara Swart, a previous guest, whose message I think is more important now than ever. Tara’s impressive list of credentials includes medical doctor, neuroscientist, psychiatrist, lecturer at MIT, business coach and author. Her passion is teaching people how to apply lessons from neuroscience and behavioural psychology – in easy, achievable ways – to enhance their everyday lives and better cope with stress and change.

We discuss some really practical, empowering acts of self-care you can easily build into your day – micro habits that can build your resilience to stress. Not all of us have time for 90 minutes of yoga every evening. But Tara explains there is no need to worry - simply lying on your yoga mat for five minutes sends the signal to your brain that you matter and that you are worth looking after.

We chat about the value of journaling during the pandemic; how it develops self-awareness and can help our relationships. We also talk about spirituality, vivid dreaming, and how to cope if you’re feeling anxious about the easing of lockdown or uncertain about the future.

Finally, Tara talks us through how to create a ‘vision board’ for how we want life to be different after lockdown. Mine is going to include less time travelling, more with my family, whom I’ve come to cherish more than ever during these past months. What would be on your action board? What have you learned about yourself during lockdown – and how do you want that to inform the life you lead going forward? I really hope this conversation helps you to consider that.

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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.

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There’s so much craziness going on in the world right now and it can often be hard to know what to feel, or even what to do. In times like these, a practice of mindfulness or meditation becomes even more important. It can help improve sleep, reduce levels of stress and anxiety and so much more. But for me, the most important benefit is that it allows you to check in with who you are. Many of us live life at 100 miles an hour – bombarded with emails, texts messages and news – we are constantly consuming information from the outside and we rarely have time to go to the inside and check in on how we are feeling.

Today’s episode is a special compilation episode all about mindfulness and meditation – what are the common misconceptions, and what are the actual benefits? In this episode, I have put together the very best clips from previous conversations on the podcast, to help answer these questions. Many of us have tried before to start a daily practice but have soon found ourselves giving up, despite our best intentions. This special episode will show you why this need not be the case. It is packed with simple, easy and practical tips, that I am sure will inspire you to get started and start reaping the benefits today!

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My guest on today’s conversation is Vivek Murthy. Vivek was the US Surgeon General under the Obama administration and is now author of the fantastic book, Together, about the healing power of human connection. And connect is exactly what Vivek and I did during this conversation in a really deep and profound way. During this conversation, we talk about what authenticity really means and how powerful it is to be truly vulnerable.

We also talk about the consequences of this pandemic causing a social recession as well as an economic recession and how lockdown is making an already chronic problem of loneliness much worse. But this conversation is about hope and optimism - could the outcome of our separation in fact be a social revival? Are we realising more than ever before that we need to put people first?

When he was in office, Vivek realised that the thread running through so many social and health problems, touching people of all ages, was loneliness. As doctors, we share the conviction that lack of connections is a major factor in many modern health conditions. We discuss how loneliness can manifest as irritability, anger, depression and disturbed sleep. It can also be behind ailments from anxiety to addiction and even obesity. And, of course, in the current pandemic, its effects are amplified.

So, could it be time for us to take stock of how much we’ve missed our family, friends, even strangers – and decide how we want those relationships to be going forwards? Vivek believes we need to make an explicit commitment to other people – reaching out to others and giving our undistracted time when we do. Service, he says, is a powerful antidote to loneliness – it’s you adding value to the world.

Vivek’s guiding principle is to ‘put people first’ in society, as well as in our individual lives and to let love and compassion be our path out of loneliness and suffering. It’s really hard to disagree with this when you hear this conversation, and I hope you find it as meaningful as I did.

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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.

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CAUTION ADVISED: this podcast contains swearing

It is the first thing we do when we arrive in the world and the last thing we do before we leave. It happens automatically 26,000 times a day without us even having to pay any attention to it, yet breathing is one of the only autonomic systems in our body that we can control, if we choose to. But because we can do it without consciously thinking about it, we often forget about it. The reality is though, that we react to every single situation in life with our breath and we have the power to choose how we respond to any situation by controlling our breath. Amazingly, this can also affect how others will respond back to us.

No one demonstrates this better than my guest on today’s conversation, Brian MacKenzie. Brian is co-founder and President of the Health and Human Performance Foundation and Creative Director at Power Speed Endurance, a company focused on optimising physical, emotional and cognitive performance.

In today’s podcast, Brian shares some of his incredible experiences. Firstly, he describes how he nearly became paralysed in an accident and he also shares his unbelievable experience of voluntarily swimming with great white sharks. In both of these intense situations, Brian was able to control his response by harnessing the power of his breath. Breath is at the centre of everything Brian does and he believes that through our breath, we can all discover who we really are and rid ourselves of the mental and societal constructs that prevent us from being free.

We cover so many different themes today. We discuss the concept of carbon dioxide intolerance and what it means for our biology and our emotions. But we also talk about optimising oxygen efficiency in our bodies – doing so can help every single aspect of our lives – whether we want to improve our mental health, our focus, reduce stress or even increase our sporting performance.

I understand that starting a breathing practice can feel confusing – where should you begin, what method should you use, are you doing it right? Brian’s advice on this is reassuring. For him, breathwork is about giving it all a try, experimenting, learning and finding out what works for you. I think that is wonderfully freeing and exciting. I hope you enjoy this conversation as much as I did!

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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.

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

Do you believe that we have control over how we age? Is mental decline inevitable? Or, does how we live now determine our later years?

This week’s guest is Dr Daniel Levitin, a neuroscientist, cognitive psychologist and best-selling author. His latest book, The Changing Mind, is an enlightening read for anyone who wants to age well, live well and understand the science behind both.

Dan and I discuss the concept of healthspan versus lifespan – how if you want to live to a ripe old age, you’ll want to be able to enjoy it, too. Amazingly, Dan’s extensive research has led him to conclude that the number one factor that predicts how well we’ll age is not, as you might imagine, genetic – it’s a personality trait. We discuss just what that personality trait is and Dan goes on to reveal three other important traits that govern our behaviours and how we respond to the world – and therefore how healthy and happy we are at age 8 or 108. The good news is, that these traits can be taught and it’s never too late to start learning - you can start cultivating your personality to be neuroprotective at any age.

Dan is passionate that we can and should keep learning throughout life. He explains why it’s a myth that memory automatically deteriorates and outlines simple and easy changes we can all make that will enhance life right now, as well as promote a healthy and fulfilling old age. This is a really enlightening conversation – I hope it helps you on your way to a long, happy and healthy life.

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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.

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Sleep is one of the most undervalued components of our health – if we can improve the quality of our sleep, we can improve the quality of our lives. Getting more sleep improves every aspect of our lives – it makes us less prone to injury when we exercise, boosts our productivity and enhances our ability to lose weight. Yet so many of us struggle to get a good night’s sleep and wake up feeling refreshed.

In this episode, I have decided to try something a little bit different and draw on the wealth of knowledge that is contained in all my previous episodes to put together some of the most actionable tips to help improve the quality of your sleep. You will also hear about the effect of artificial light, caffeine and alcohol on the quality of our sleep.

This episode is jam packed with simple tips that you can put into practice straight away and I hope that by the end of the episode, if you don’t already, you will be convinced to make sleep a priority in your life.

Find links to the full podcast episodes featured here via drchatterjee.com/111

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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.

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CAUTION ADVISED: this podcast contains swearing.

Do you believe that people’s values can change, or are they set in stone? Can you gain talent and intelligence through practice, or are they innate? Do you have a growth mindset or a fixed one?

My guest on this week’s show is convinced that change is available to all of us, at any time. Tom Bilyeu is a US entrepreneur who co-founded a billion-dollar nutrition company. His weekly YouTube show, Impact Theory, explores the mindset of the world’s highest achievers, to share the secrets of their success. And during this conversation, you’ll learn how to implement some of those yourself.

We talk about the importance of being a learner and how openness to criticism is, in fact, a superpower. We also discuss how to shift self-limiting beliefs. One of Tom’s mantras is: ‘only do and believe that which moves you towards your goal’ and he describes how you can use that to change your thinking around things like weight loss or fitness.

Tom and I delve into topics like nutrition and diet, although we do not necessarily share the same views – but that’s the beauty of a conversation like this, being open to debate. He has what he calls ‘strong convictions, loosely held’ and I love that as a description of a mind that’s always curious and open. As a doctor, I know different methods work for different people – and at different times. So health is a great example of why a fixed mindset isn’t helpful.

Tom’s motivation and passion for life is infectious. His mission is to help people live to their full potential and execute their dreams – I hope after listening to this chat you’ll want to start working towards yours.

N.B. this conversation was recorded in October 2019.

Show notes available at drchatterjee.com/110

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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.

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One of the positives I’m seeing during the current lockdown is many people’s renewed appreciation for getting out, active and connected. Having to stay home is making us really value that small window in our days when we can step outside to exercise, interact with nature and say a (distanced) hello to people we pass on the street or in the park.

For that reason, I think you’re going to love listening to my guest on this week’s podcast. Kelly McGonigal is a US research psychologist, a lecturer at Stanford University and an author. Kelly and I talk about the importance of music for movement, and how moving with others can improve social connections and foster a sense of support and community. We discuss how going beyond what you think you’re capable of – whether that’s an endurance event, lifting heavy weights or taking on an epic hike in nature – can provide a spiritual experience that changes the brain in positive ways.

If doesn’t have to be hard, though. Kelly explains how even the simplest of movements provide an immediate reset for your mood and brain chemistry. And she shares ground-breaking new research that shows how repeatedly contracting any muscles, through continuous exercise, releases antidepressant substances called myokines that scientists have dubbed ‘hope molecules’.

Whether you’re someone who wants to move more but isn’t sure where to start – or you’re already a confirmed fitness fanatic – I think you’ll find this conversation uplifting.

Show notes available at https://drchatterjee.com/109

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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.

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How can we create new habits – and stick to them? Is it really a case of will power, motivation, then repetition? Or could there be a simpler approach?

This week, I talk to world leading expert in behaviour change, Professor BJ Fogg, who has spent 20 years researching and teaching insights about human behaviour. BJ and I discuss why, if you haven’t been successful when trying to change in the past, IT’S NOT YOUR FAULT. Poorly designed behaviour-change programmes, from diets to fitness regimes to alcohol-reduction plans, set people up to fail. Motivation wanes, bars are set too high, you are not made to feel successful.

We delve into why it doesn’t take a certain amount of hours or days to establish a new habit. In fact, repetition has nothing to do with it. Instead, evidence shows that it is all about emotion and feeling successful. When you do something and feel successful, that behaviour becomes more automatic. In this conversation, we discuss exactly how you can do this by scaling it down and making a small change that’s super easy to succeed at.

Facilitating healthy, positive change is at the core of everything I do. So it was amazing to hear from BJ that the methods that have come out of his decades of research very closely match those that I’ve seen to work in practise with my patients and have written about in my new book, ‘Feel Better in 5’. Listen in to find out how they can help you, too!

Show notes available at https://drchatterjee.com/108

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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.

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Many of us are struggling to adjust to this new way of life. Having spent 24 hours a day in a 12ft by 8ft prison cell for a whole year, my guest on this week’s podcast knows more about isolation than most of us. You may remember John McAvoy from episode 91 of the podcast, where he shared his inspirational story of going from serving two life sentences to breaking British and World sporting records whilst in prison. Now a free man, he is Nike sponsored athlete and gives talks to schoolchildren and has spoken at 10 Downing Street.

On this podcast, John shares what he learnt from his time in isolation – lessons which we can all apply in our lives, especially now. He explains how he maintained a sense of control over his life by keeping himself mentally and physically fit and why keeping a routine, staying active and keeping ourselves present in the moment are more important now, than ever.

John invites us to think of our current situation as an amazing opportunity to re-evaluate our lives and explore new things with the new found extra time. If we look at what John achieved whilst in a small isolated prison, imagine what we can all achieve in our own lives right now. As John says, this could be your moment of growth.

Finally, John shares his invaluable top tips that I know will help many of you bring a sense of calm and control into your lives. Whenever I speak to John, I come out of the conversation a better and more enlightened person than I was when we started, after listening to this, I hope you do too.

Show notes available at https://drchatterjee.com/107

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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.

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Think back four or five weeks ago. How much of what you were engaged in then seems relatively trivial now? How much has the experience of coronavirus already clarified what your values really are? When you see people standing in the street, clapping for their healthcare workers; or Europeans on their balconies, serenading each other through lockdown, how does that make you feel?

For this week’s podcast, I was honoured to welcome back Dr Gabor Maté, one of the most important voices globally on health, compassion and addiction, to discuss the life lessons that might emerge from this pandemic. This podcast contains tremendous insights on the value of sitting with our feelings; how we can avoid passing our anxieties on to our kids; as well as why some of us can be so judgemental of others during a crisis.

Whilst we both fully endorse the medical advice on staying at home, we discuss the social and economic damage that is arising from this essential policy. What will the consequences of isolation be on our mental health? And afterwards – will we be so grateful to go back to our lives that we’ll forget the lessons we’ve learned? Or, could this challenge be the biggest opportunity for growth we’ve ever lived through, personally and as a society? Listen now to find out.

Show notes available at: https://drchatterjee.com/106

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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.

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

Having written a book about the importance of connections, Johann Hari was the obvious choice to help me shed light on how the coronavirus pandemic is affecting this key human need. In this podcast, his work on how loneliness affects depression and anxiety provides insight, understanding and practical solutions to help us through.

We start by talking about what Johann says is the biggest cause of emotional difficulties – financial insecurity. Of course, things are moving fast and since this podcast was recorded, the UK government has announced support for the self-employed, too. But people are understandably worried how they’ll cope until help filters through. A YouGov survey suggests many are already borrowing money only one week into the current UK lockdown. Johann believes that asking our political representatives to address this is a vital way to feel connected, value our key workers and safeguard our mental health.

We also discuss how shared experience and meaning can be a way out of loneliness. Johann gives some extraordinary examples of people who’ve managed to find meaning and affect positive change in the face of huge adversity. We’re all familiar with post-traumatic stress, but there’s emerging evidence that more people actually experience growth as a result of trauma. They re-evaluate, reset their values, life in many ways gets better for them. Could this be the way we all move through – and beyond – this global crisis? It’s a lot to get your head around, but it’s a powerful message to hear. Take care, stay safe and be kind.

Show notes available at https://drchatterjee.com/105

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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.

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The world is changing and people are feeling scared. What we regard as normal has been completely flipped on its head. What we need now more than ever is kindness.

When you’re kind to someone, it’s not just that person who benefits. Kindness makes you happier. It’s good for your heart. It helps support your immune system. It slows ageing. It improves relationships. And it’s contagious – any small act of kindness you might perform is proven to have a ripple effect that reaches over 100 more people and I can’t think of a better message to put out there in these unique and uncertain times.

My guest this week is David Hamilton, a pharmacist-turned-author with a special interest in how the mind affects the body, and vice versa. We chat about his fascination with the placebo effect and the many studies that demonstrate how the brain actually changes – and the body heals – in response to certain information. We talk at length about oxytocin, which David calls ‘the kindness hormone’, and how it’s the main contributor to heart health outside exercise. And he explains why kindness is the opposite of – and antidote to – stress.

If you’re feeling powerless, or that any efforts you make at the moment are insignificant, I really hope that listening to this podcast will help. It was recorded back in February, before the scale of this pandemic could be known. And yet it feels timely to release it now, as a reminder of what is within our control, when so many other factors aren’t.

Show notes available at drchatterjee.com/104

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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.

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CAUTION ADVISED: this podcast contains swearing.

As the world goes into lockdown to help manage the global pandemic of Coronavirus, many people are feeling anxious. This is a bonus conversation that I have recorded to help people deal with the anxiety that they are currently experiencing. Many people feel scared and helpless, which is completely understandable. In this episode, I speak to the behavioural neuroscientist and psychiatrist, Judson Brewer, who will help you understand how to keep your cool in these stressful times. We discuss what exactly fear and anxiety is, what happens in the brain when you start to feel anxious and, importantly, how you can break the anxiety cycle with some simple, practical exercises. We discuss breathing, physical activity, creative pursuits and much more, as well as how calmness is a skill that you can get better at, if you take the time to practice it. I think you will find this an incredibly useful podcast to help navigate the crazy world we are living in at the moment.

Show notes available at drchatterjee.com/103

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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.

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Is it time we relearned to live in sync with the natural world? My guest this week asserts that, instead of sticking to the same habits and behaviours, year round, we should change with the seasons, as our ancestors did. Dallas Hartwig, co-author of The Whole-30 and nutritionist explains that how we eat, sleep, exercise and connect to the world in January should be different to how we do those things in July. It makes sense, doesn’t it? Intuitively, that sounds right. Yet how many of us consciously live by this, and allow ourselves to feel differently and act differently according to the season?

In his new book, The Four Season Solution, Dallas theorises that our disconnection from our natural cycles is at the core of the modern-day stress epidemic and most chronic disease. We wake before dawn, stay up long after dusk, live with artificial lighting, heating and air con. We eat unseasonal food, flown across the globe, and use stimulants like sugar, caffeine and alcohol, which further disrupt our circadian rhythms. During our chat, Dallas shares some game-changing ideas that I think explain lots of the current debates in nutrition, fitness and wellness – especially when it comes to explaining why different diets work for different people, and at different times. This is an eye-opening conversation that will really make you re-assess your lifestyle – I hope you enjoy it!

Show notes available at drchatterjee.com/102

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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.

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My guest on this week’s podcast is living proof that trauma doesn’t have to break you – that your start in life needn’t determine where you’ll end up.

Dr Sabrina Cohen-Hatton is one of just six female chief fire officers in the UK, and a psychologist with a PhD in behavioural neuroscience. She’s also an ambassador for The Big Issue, which she sold on the streets while experiencing homelessness as a teenager – something she describes as the worst, most dehumanising experience of her life. And yet, as you’ll hear in this episode, it helped create the grit, resilience, empathy and compassion that’s made her the incredible human being she is today.

Sabrina talks us through her amazing journey from childhood trauma through homelessness, harassment and onto academic and professional excellence. She shares the experiences that lead her to research the psychology behind how and why we make the decisions we do when under pressure. Her work explores the tension between instinct and procedure, gut decisions versus protocol. And her findings have revolutionised not just how the UK Fire Service works, they’ve been adopted across many areas of industry and won 10 science awards globally.

This podcast, recorded in front of a live audience at the Life Lessons festival, is one of the shortest conversations I’ve released, and yet it’s absolutely packed with Sabrina’s enthralling stories, powerful lessons and practical advice. Her message – that every single one of us is stronger than we think – is a vital one. This is a truly life-affirming episode and I hope you enjoy it as much as I did.

Show notes available at drchatterjee.com/101

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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.

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Spinach or kale? Jeans or tracksuit bottoms? Running or swimming? They’re not the usual questions my podcast guests have to ponder. But this week’s episode is a special (and occasionally silly) one – it’s our centenary so it’s me in the hot seat. I thought I’d take a break from interviewing and invite my good friend Dr Ayan Panja back on the show to ask the questions and have some fun.

Of course, it’s not all banter. Among the many topics we cover, Ayan and I talk about the milestone of reaching 100 episodes and how the podcast has evolved in that time. We discuss what I get out of the podcasting process as host – it has taught me mindfulness, trust, self-belief and expanded the role of ‘doctor’ in ways I never expected. We also discuss our favourite episodes and what it is that makes some conversations just flow. And Ayan asks me that all-important question: what’s next?

Whether you’re new to this podcast or you’ve been with me from the start, I’d like to say a huge thank you for being part of the Feel Better Live More community. If you have any ideas for how you’d like to see it develop, I’m all ears.

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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.

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How do you breathe? It might not be something you’ve ever given much thought to, but my guest on this week’s episode is convinced you should. Patrick McKeown believes breathing correctly – that is, through your nose, lightly, and slowly – is the secret to better health, fitness and overall wellbeing. Yet many of us are breathing through our mouths, breathing fast and shallow, and our health is suffering as a result.

Patrick’s talks me through the science of exactly why it is that nasal breathing is so fundamental to health and he shares how learning it himself transformed his sleep, his anxiety levels and drastically reduced his need for asthma medication.

We talk about how our emotions, sleep and breathing are all interlinked. Patrick also shares some incredible insights on the connection between breast-feeding and diet, mouth breathing as a child, jaw development and malocclusion (crooked teeth).

The good news is it’s never too late to correct your breathing. Whether you suffer from breathlessness, nasal congestion, snoring, stress, or anxiety – or if you simply want to improve your performance in any area of life – this episode is packed with practical tips on doing just that. In fact, you can get started right away with some of his techniques as you listen.

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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.

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Is it possible to create a food system that promotes health, not disease? One that regenerates ecosystems, reverses climate change and ensures no one, least of all the poorest in society, is endangered?

My guest on this week’s podcast believes it is. He is functional medicine doctor and New York Times bestselling author, Dr Mark Hyman. Mark and I talk about everything from how processed food is addictive by design, to the powerful role good nutrition, from real food, could have in hospitals, schools and prisons. We discuss why soil depletion from intensive farming is one of the biggest drivers of climate change – and why that vegan burger may not be the environmentally friendly option.

Despite the serious subject matter of this conversation, I’m sure you’ll come away feeling hopeful. Mark doesn’t simply highlight the problems we’re facing. He identifies the ‘fix’, providing practical, positive solutions. It’s a call to action that we can all do our bit to answer.

Show notes available at drchatterjee.com/98

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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.

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Think of a physiotherapist and you probably think of someone who’s interested in muscles and joints; someone who gets you moving again after an injury, right? Well my guest this week is a physio with a difference. He’s concerned with the effect movement has, not on our bodies… but our minds.

Brendon Stubbs is head of physiotherapy at the South London and Maudsley NHS Foundation Trust, a clinical lecturer and a prolific researcher. His work is helping provide the medical profession with much-needed evidence for what we, as humans, feel instinctively: physical activity makes us feel good. For instance, did you know moderate exercisers are 30 per cent less likely to suffer a depressive episode? Or that being sedentary can actually cause depression? Finally, we have proof that exercise is as effective as many existing interventions for preventing and treating mental health conditions. And I would argue it goes one step further, by also boosting physical health and social connections.

Whether you or someone you know is struggling with mental illness, you’re a healthcare professional, or you simply want to increase your emotional resilience, I think you’ll be persuaded into action by the surprising stories and evidence Brendon shares. And if you’re persuaded, please spread the word – let’s start a movement revolution.

Show notes available at drchatterjee.com/97

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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.

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Can a sporting event really change the world? It might sound crazy, but with the right ingredients, I think it can.

My guest on this week’s podcast is Michael Lemmel, co-founder of Swimrun, a sporting experience that’s taken the world by storm. What began as a drunken bet between friends, to swim and run between islands off Sweden, evolved into an organised endurance event and now an eco-conscious, global phenomenon, attracting people of all ages and abilities.

You run in your wetsuit, swim in your shoes and complete a series of short swims and trail runs, all with a partner. I did my first Swimrun in Devon last summer, and myself and my nine-year-old son are now total converts. Michael and I chatted just before our third event, in Malta, and I was keen to find out why he thinks it’s such a transformative experience.

But this week’s episode is definitely not just for outdoor sports enthusiasts – it’s about the power of nature, the joy of coming together with others. It’s about stepping outside of your comfort zone, becoming a better person – and, yes, making the world a better place.

Show notes available at https://drchatterjee.com/96

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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.

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Warning: some people might find this podcast seriously restful.

If that sounds appealing, it should do, because rest is something we all need to prioritise. So says this week’s guest, Claudia Hammond, who argues that being busy isn’t a badge of honour – and taking time out is definitely not lazy. We examine the science behind our struggles to relax and she shares some brilliant insights on our attitudes to downtime, the top 10 activities most likely to help us switch off, and what the benefits are for our health, wellbeing and productivity.

If you need a reminder of why rest is so important – and permission to do it, without feeling guilty – this is it. So put your feet up (or head out for a walk, if you find that more restful), and listen in.

Show notes available at https://drchatterjee/95

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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.

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RE-RELEASE: This episode originally aired last year as a two-part episode.

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

For the past few decades, almost every year, levels of depression and anxiety have increased in Britain and across the Western world. But why? One of the most important voices in this area, Johann Hari, went on a forty-thousand-mile journey across the world to interview the leading experts about what causes depression and anxiety, and what solves them. He shares the fascinating findings of his research in this week’s podcast. Johann explains that although we have been told a story that drugs are the solution to depression and anxiety, in many cases, the cause is not in our biology but in the way we live.

Johann argues that being depressed or anxious does not mean that you are crazy, weak or broken, rather, that your natural psychological needs are not being met. And it’s hardly surprising – we are the loneliest society there has ever been. We discuss how loneliness affects us, how social prescribing can transform lives, the role trauma plays and how shame is both physically and emotionally destructive. Johann believes that societal values have been corrupted and explains the effect that this is having on our health. We talk about the role of the workplace and how having autonomy and choices can reduce the likelihood of depression and anxiety. Johann goes on to share the incredible heart-warming story of the people from Berlin district called Kotti – a story of how an unlikely community was borne out of desperation and the unbelievable transformations that occurred for the whole community as a result of it. Finally, Johann shares some truly inspirational top tips. This really is a captivating and incredibly important conversation – I hope you enjoy it!

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My guest on this week’s podcast is plant-powered wellness advocate, best-selling author and podcast host, Rich Roll. You may remember Rich from episode 28, when he talked about his transformation from overweight alcoholic to vegan ultra-endurance athlete, and the importance of finding purpose in life. Rich is the first of my guests to feature on Feel Better Live More for a second time and that’s because, when I met him back in autumn 2018, I felt a deep connection and I knew our conversation wasn’t finished.

We cover so much ground in this chat, from learning how to say no, to avoiding the toxic nutrition wars on Twitter and why it’s OK not to watch the News. Rich recounts his journey of sobriety and reveals why ‘alcoholic’ is one label he’ll never give up. We talk about addiction as a broad spectrum of disease that even includes our dependence on technology. Finally, we discuss how best to cope with the divided state of the world, how vital it is to open up to new perspectives, and why long-form conversations – like this very podcast – might just be the antidote we need in our distracted, modern world.

I think you can hear how much I enjoyed catching up with Rich again and I know there will be many topics that resonate with you. I hope you find it as inspiring as I did.

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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.

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Why is it that so many of us find it hard to stick to a new diet or lifestyle plan? We all start off well enough – full of energy and optimism but then the novelty soon wears off and life gets in the way. After some time, we are right back where we first started. The fact is, most health plans are based on the common, but incorrect assumption that we can make sweeping and lasting changes to our health by relying solely on willpower and motivation. But for the vast majority of us, this is just not true. This is exactly why I wrote my new book, ‘Feel Better in 5’– I want to empower people to make changes in their life not just in the short term, but ones that will stand the test of time.

This week, my good friend Dr Ayan Panja returns to my Feel Better, Live Morepodcast and puts me in the hot seat. We talk about how 5 minute chunks of time really can change your life, the importance of human connection when trying to make lifestyle change, why I am such a fan of a rounded approach to health and the ripple effect – how one small change in one aspect of your life can very quickly ripple into other areas. We also discuss what, in our collective 40 years of clinical experience, we have found to actually work with our patients when making lifestyle change. We delve into the latest in behaviour science and how we can use this to help us make new healthy habits. Finally, I explain to Ayan that my goal in writing ‘Feel Better in 5’ was to make health as accessible as possible to people of all backgrounds hence the reason nearly all the recommendations within it are completely free. Ayan finishes by sharing some of his tops tips. I really enjoyed taking some time out to sit down and chat with one of my best friends – I hope you enjoy the conversation as much as I did!

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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.

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CAUTION ADVISED: this podcast contains swearing.

Is there a change you’d like to make in your life? Something you’re desperate to overcome, but can’t see how? Or a goal you’re scared to aim for, because it feels too far off? My guest on this week’s podcast might just convince you to have a go. He’s John McAvoy, endurance athlete extraordinaire, author and the man with one of the most inspirational stories I have ever heard. John was born into a notorious crime family and has served a total of 10 years in some of the UK’s highest security prisons, for armed robbery. He was raised into a life of organised crime and, as a teenager, it was the only career path he could see for himself. In fact, he bought his first gun at the age of 16 and very quickly became one of the UK’s most wanted men. How did he go from serving two life sentences to breaking British and World sporting records and giving talks to schoolchildren? From violent criminal to opinion leader, invited to 10 Downing Street for his views on the justice system? You’ll have to listen and find out. Not only is every part of John’s story worthy of a Hollywood movie script, the lessons and life advice he shares are relevant to each and every one of us. Whether you’re interested in his rowing and Ironman success, how he transformed his moral code or how he overcame adversity, this really is a compelling conversation. I know you’re going to be as gripped by John as I was.

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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.

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Over the past 2 years, I have had the privilege of talking with some of the most influential and insightful voices in the health and wellbeing space. To celebrate, I have released 3 very special compilation episodes at the end of 2019, which happens to also be the end of the decade! In my new book, Feel Better in 5, I split up health into 3 main areas: Mind, Body and Heart. I covered ‘Mind’ and ‘Heart’ in the past 2 episodes of the podcast and in today’s show, the theme is ‘Body’ - we all know that moving our body each day is crucial for our health and our wellbeing - it give us more energy, better creativity, improves our sleep quality and so much more.

In today’s episode, you are going to hear some of the best clips on this topic from my podcast. You will hear from the inspirational radio presenter, Vassos Alexander, on just how unfit he was a few years ago, why he started to exercise and how he has quickly become a really experienced and accomplished runner, the medical doctor, Mithu Storoni, who shares how regularly moving throughout the day helps you to buffer the effects of stress, the neuroscientist, Shane O’Mara, who explains how sitting around all day is exhausting and how movement actually energises us, and how walking can reverse aging in the brain. Then you will hear a clip from one of my most enjoyable conversations so far, with the filmmaker, Sanjay Rawal, who shares how we can approach running and, in fact, all movement, in a completely different way and use it as a pathway to transformation. I then share clips from the science journalist and author, Linda Geddes, on how going out for a walk every lunchtime helps you to strengthen your own circadian rhythm and helps you be more alert, Tony Riddle who shares his view on why humans are currently living in conflict with their evolutionary heritage and why he made the decision to remove all of the chairs from his house and finally, the inspirational, Ross Edgeley, who explains why the most important component for any movement practice is adherence - and why choosing a movement that you ENJOY is so important in terms of sticking to it in the long term.

I hope you will find this an inspirational episode as we move from one decade, into a brand new one. Enjoy!

There are a wide variety of 5 minute movements in my brand new book Feel Better in 5 - 5 minute bodyweight strength training workouts that require no equipment, 5 minute yoga flows, 5 minute HIIT workouts, 5 minute playful ones and so much more. You can order your very own copy now - Feel better in 5; Your Daily Plan to Feel Better for Life.

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Over the past 2 years, I have had the privilege of talking with some of the most influential and insightful voices in the health and wellbeing space. To celebrate, I have decided to release 3 very special compilation episodes at the end of the year, which also happens to be the end of the decade! In my new book, Feel Better in 5, I split up health into 3 main areas: Mind, Body and Heart. The 'Heart' section is all about nurturing your essential human connections. This is such a crucial, but undervalued, component of health. People who are lonely are 50% more likely to die earlier and 30% more likely to suffer from a heart attack or stroke. The feeling of social isolation is through to be as harmful for your health as smoking 15 cigarettes per day.

In today’s show, I share some of the best clips from my podcast about the importance and power of meaningful human connection. You will hear from Dhru Purohit on why we need deep meaningful friendships to thrive, and not just survive, the hypnotherapist, Chloe Brotheridge, on why being kind to yourself is so important and why life feels perfect once we accept the way that things are, the outspoken Nagoski Sisters, who discuss how to complete the stress response cycle, no matter what the stressor is in your life is and why a 20 second hug can be so beneficial. You will then hear from Peter Crone - without question, my conversation with Peter has proven to be one of the most popular and impactful episodes I have ever released on my show - I share a clip where Peter talks about how you cannot create the life of someone else you don’t believe yourself to be and how true happiness is the absence of the search for happiness. We then hear from the physician, Gabor Mate, who talks about social isolation and how addiction is a behaviour that we use to soothe our pain, and then finish off with the wonderful Johann Hari on the primal importance of human connection and why he defines home as being the place where somebody notices when you are not there.

I really enjoyed putting this episode together and I hope you enjoy listening, as much! There are plenty of 5 minute tips on how to nurture those essential human connections in my brand new book, Feel Better in 5. You can order your very own copy now - Feel better in 5; Your Daily Plan to Feel Better for Life.

Show notes available at drchatterjee.com/89

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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.

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Over the past 2 years, I have had the privilege of talking with some of the most interesting and insightful voices in health. To celebrate, I am releasing 3 very special episodes at the end of the year which also happens to be the end of the decade! In my new book ‘Feel Better in 5’ I split up health into 3 broad categories: Mind, Body and Heart. The first section ‘Mind’ is all about doing little things each day that will look after your mental health, something that has never been more important than it is today. Our minds are simply not designed for the modern world. The incredible pace of human civilisation has far exceeded our brain’s ability to cope. This is one of the reasons that many of us struggle with anxiety, depression, fatigue and a lack of purpose. In today’s show, I share with you some of the very best clips from previous episodes relating to the topic of our minds. I hope that it will serve as a ‘greatest hits’ of practical tips that you can use each day to look after your minds to feel happier and calmer - simple things that we can all do in our busy lives.

You will hear clips from Natasha Devon on what ‘mental fitness’ is and how to ring fence time for it each day, the neurosurgeon, Rahul Jandial, about the effect meditative breathing has on changing your brain waves, the neuroscientist and medical doctor, Tara Swart, on the power of your thoughts and how effective journaling can be, Professor Felice Jacka on the very latest research on how our diet can impact our mood and alleviate some cases of depression and we finish off with the inspirational Matt Haig who shares his amazing and insightful wisdom. If you are a fan of my podcast, I really think you are going to love this very special episode. Sit back, strap yourself in…and enjoy!

There are plenty more 5 minute tips for your Mind in my brand new book, Feel Better in 5, which is available to order now - Feel better in 5; Your Daily Plan to Feel Better for Life.

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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.

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This week’s podcast is a first for me – my guest is a former patient of mine, Nicola Singleton. I met Nicola back in September 2016 on the second series of my BBC1 TV documentary, Doctor In The House. Since then, she has completely transformed her health and I’m so pleased she’s agreed to share that story with you.

Nicola was, in her own words, ‘aged 38 but feeling 98’. She had a list of 10 different health diagnoses and was taking 20 different pills a day. Her main issues were feeling crippled with the exhaustion of chronic fatigue syndrome (CFS) along with the debilitating, widespread pain of fibromyalgia – both complex and misunderstood conditions from which she’d been told there was no hope of recovery. She couldn’t work, couldn’t play with her kids, could barely get out of bed. Nicola also suffered from anxiety, depression, IBS and more.

She was so desperate to feel better and start living again that she allowed me, and a BBC television crew, to practically move in with her, her husband and three young children for six weeks. In this podcast, we revisit what happened and how, by removing the illness labels and focusing on creating health, rather than treating disease, Nicola was pain free by the end of those six weeks.

Even more enlightening though, is our chat about everything that Nicola has achieved since then, without me. I know you’re going to find it fascinating, whether you saw the TV show or not. Nicola is a remarkable woman and her story a truly inspirational one.

Show notes available at drchatterjee.com/87

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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.

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CAUTION ADVISED: this podcast contains swearing.

What’s holding you back in life at the moment? Is there a problem – be it practical or emotional, to do with your health, relationships, work, finance or anything else – that seems insurmountable? Whatever your struggle, my guest on this week’s Feel Better Live More podcast believes that the solution is already within you – that you have what it takes to transform or transcend any challenge you face.

She’s Marie Forleo, a US entrepreneur, writer, philanthropist and, above all, an unshakeable optimist. I caught up with Marie on the London leg of a promotional tour for her new self-help book, Everything Is Figureoutable. The title is quite a promise but after listening to what she has to say, I think you’ll be inspired to think the same way.

We discuss perfectionism and why comparing ourselves unfavourably to others – so common in this age of social media – can really threaten our creativity. We also discuss the truth about excuses, the liberating difference between ‘can’t’ and ‘won’t’, and why a growth mindset is preferable to a fixed mindset if we want to make changes in our lives. Whatever it is that you want from life, I think Marie’s strategies will shift you into a more positive mindset and help you take action. This is a really energising and inspiring conversation – I hope you enjoy it!

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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.

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How does alcohol fit into your life? Have you ever given it any thought?

My guest on this week’s podcast is Andy Ramage, a performance coach and author. He’s also one of the founders of One Year No Beer, a habit-changing programme that invites people to try 28, 90 or 365 days alcohol free – and see what it does for them. Andy was like many of us, he was not an alcoholic but he was what he calls ‘a middle lane drinker’. He would drink a little bit to unwind, at work events, when he saw his friends and probably a little bit more on the weekends. Andy started off on a 30 day trial without alcohol and now hasn’t drunk any alcohol for six years and says he can’t envisage doing so again. But his agenda is not to make you stop drinking for good. It’s to demonstrate that taking a break from the booze can bring a surprising host of benefits, even if you don’t think of yourself as a problematic drinker.

Andy and I delve into just what some of those benefits might be. We discuss how alcohol is so ingrained in our social lives and often our work culture that often we don’t even consider what life would be like without it. It’s linked to every part of our lives from relaxation and fun to social bonding or even just relieving boredom. We talk about societal expectations and peer pressure and both of us share our own individual stories and our own journeys with alcohol. Finally, Andy shares some brilliant, practical tips to help anyone who maybe considering tactical break from alcohol.

This is a really inspiring conversation. Whether you’re already thinking of cutting down, it’s not something you’ve considered, or even if you’re already abstaining, I hope you’ll find some life-enhancing lessons in this podcast.

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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.

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When was the last time you gave any real thought to walking? It’s so easy to put one foot in front of the other. Yet this unique, underrated activity sets us apart from other species, and brings incredible advantages – yes, superpowers – if we do it enough.

My guest on this week’s podcast is the neuroscientist Shane O’Mara, a professor of experimental brain research at Trinity College Dublin. After reading his remarkable new book, In Praise of Walking: The New Science of How We Walk And Why It’s Good For Us, I couldn’t wait to talk to him about the topics it raises. Shane has always been a keen walker and aims to clock 15,000 to 17,000 steps each day on his pedometer. But as we discuss, the positive effects of walking go way beyond the fitness benefits we all know about.

Walking helps more than our hearts and lungs, our muscles and posture, yet modern, sedentary lives mean we’re doing far less of it than nature intended. It can increase creativity and problem solving, lift our mood and protect us from depression. Shane reveals how it helps learning, memory and cognition and how it can slow and even reverse the functional ageing of the brain. All this science, he hopes, will help convince town planners and public health officials that we must redesign our environments with pedestrians in mind.

This is such an enlightening conversation and I know you’ll gain some fascinating new perspectives on how you could (and why you should) fit more walking into your life. Why not head out for a stroll as you listen?

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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.

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This week, the microphones are turned and it’s me in the hot seat. This conversation was recorded at The Festival of Politics 2019 on World Mental Health Day in The Scottish Parliament with Deputy Convener of the Cross-Party Group on Mental Health, Annie Wells MSP. I was invited to speak about my mission to inspire people to make small sustainable changes to their lifestyles, which as many of you know, I believe is the secret to having a healthier and happier life. We discuss how my own experience as a carer shaped the way I practice medicine and I talk about my passionate belief that everybody should have access to good quality health information. We also delve into a wide variety of different topics from breathing and sleep to this podcast and how it has grown so rapidly. Finally, the floor is opened up to the attendees of the event and I answer their questions – including being put on the spot at the very end as to what my top tips would be for reforming the NHS. I hope you enjoy this conversation.

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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.

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What is preventing you from living the life of your dreams? Are you waiting for the right person to come along? Will you be happy when you get a pay-rise? Or perhaps you just aren’t capable of getting what you really want? The truth is, that your perfect life is right here waiting for you to discover it. The only thing separating you from it is the dialogue that exists within your subconscious mind. Guest on this week’s podcast is writer, speaker and thought leader in human potential, Peter Crone, a.k.a The Mind Architect. Peter believes that resistance to the way life is, is not only futile, but it is the pre-curser to dis-ease both psychologically and emotionally, which can then manifest physiologically. He believes that to attain true freedom and joy, we need to release ourselves from the prison of our subconscious mind – those limiting thoughts that tell us we are not enough. When we understand that our behaviours and thoughts are a result of our subconscious programming, we can deconstruct where those limiting beliefs came from and we are able to free ourselves from them and experience true liberation. Peter demonstrates how we can deconstruct our own negative thought patterns by talking to me about some of the things that have affected me in my life. We discuss how our subconscious programming can affect our intimate relationships and question whether the Hollywood ideal really exists. This is a really powerful conversation and I really hope it helps you to find more happiness in your life.

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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.

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RE-RELEASE - This episode originally aired as a 2-part episode almost 18 months ago and has been one of the most popular episodes to date. After releasing Episode 77, I have had many requests for more information on the impact of circadian clocks on our health. I have therefore decided to re-release this conversation with world-leading expert in circadian biology, whose research in this area is truly ground-breaking. So, here it is!

We know that snacking late at night isn’t a good idea, but until recently, there was little research into what health benefits we could gain from avoiding it. This week, I talk to world leading expert in circadian biology, Professor Satchin Panda, whose research has shown that mice who were restricted to eating within an 8-10 hour window were completely protected from obesity, type-2 diabetes, fatty liver disease, high cholesterol and cardiovascular disease! Professor Panda discusses the findings of his ground-breaking research and explains that when we eat really may be more important than what we eat. We delve into sleep, how research in this area may influence the timing that pharmaceutical drugs are given in the future, why we should wait an hour after waking before eating or drinking anything and much more. Professor Panda’s wealth of knowledge in this area is amazing and this is a really fascinating conversation.

CAUTION: If you have diabetes or are on any blood sugar lowering medications, talk to a healthcare professional before you go for prolonged periods without eating.

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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.

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Loneliness is an epidemic. We are surrounded by people yet many of us feel empty. Why is this? This week, one of my best friends, entrepreneur and podcast host, Dhru Purohit explains that many of us are craving deep meaningful connected friendships and we don’t even know it. We have the feeling that we are in control of our lives, that we are surviving, but we miss the fact that we need a deep connection to others to truly thrive. We discuss the power of touch and how having someone to open up to about the way you feel literally calms your nervous system down. We talk about why making friendships is harder as an adult and why this is a particular problem for men – a fifth of whom say they don’t have any close friends. We chat about our own personal experiences and what works for us.

These days, many of us expect our partner to be everything to us – from confidant to our best friend – Dhru explains why having friendships outside of our intimate relationships is essential. Finally, we delve into how we can deepen the friendships we have and how communication is essential to maintain them. Dhru’s insights are invaluable and I think they will really make you examine the relationships in your life. I thoroughly enjoyed this conversation, I hope it inspires you to take some time out to sit down and talk to one of your friends.

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CAUTION ADVISED: this podcast contains mild swearing.

When we think about running, most of us think of it as a form of physical exercise – something that we do to lose weight, look better or stay healthy. Some of us like to measure how far and how quickly we can run. But running can be so much more than that. What if someone told you that running could be a tool to transform your life? This week, film-maker and inspirational human being, Sanjay Rawal, is here to do just that.

Whilst making his latest film (3100: Run and Become), Sanjay followed the most elite multi-day race in the world - the 3,100 mile race, which takes place on the streets of Queens, New York City each summer. He also followed the Kalahari Bushman and a group of Japanese Monks. What was common amongst all three groups of people was that they performed superhuman feats with the sole goal of spiritual growth. Sanjay talks about their individual journeys and what we can all learn from them.

Through physical exertion, Sanjay believes that we can all understand who we are and connect to something bigger than ourselves. We discuss how modern life presents many obstacles for us, but Sanjay explains how we can all achieve self-expansion, whether we are running or simply walking down the road. This is an incredible conversation – I think you will really enjoy it.

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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.

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SPECIAL EPISODE FOR WORLD OBESITY DAY to support a charity called HENRY, which is doing amazing work to combat childhood obesity.

The statistics look gloomy. 1 in 10 children are obese when they start school and the odds are stacked against them. Only 1 in 20 children who starts school obese, will be a healthy weight when they leave primary school. But finally, there is a glimmer of hope. Have HENRY found a solution to reverse the trend? Their results so far are extremely promising. Today, I talk to Chief Executive of HENRY, Kim Roberts about the amazing work that HENRY does and what they have achieved so far. HENRY believes that the problem doesn’t just lie in what people are eating and tries to work with parents to create healthy environments. Kim explains that empathy before education is key and that HENRY takes a holistic approach to helping families become healthier and happier. The practitioners that HENRY trains have reported that they too have benefited from the training and have made positive change in their lives. HENRY’s approach echoes my own approach when tackling health of families and I believe that if it was available to all families, we would be a happier, healthier nation. At a time when childhood obesity is on the rise and we are at risk of our children having a lower life expectancy than their parents, it has never been more imperative to talk about these issues. I hope you enjoy the conversation.

Show notes available at drchatterjee.com/henry

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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.

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Since the dawn of time, humans have worshipped the sun. And with good reason. Our biology is set up to work in partnership with it. From our sleep cycles to our immune systems and our mental health, access to sunlight is crucial for living a happy and fulfilling life. Our bodies and our brains are designed to function during the day and rest at night. But as more of us move into light-polluted cities, spending our days in dim offices and our evenings watching brightly lit screens, we are in danger of losing something vital: our connection to the star that gave us life. It's a loss that could have far-reaching consequences for our health. This week, I sit down with award-winning journalist, Linda Geddes, to discuss just what those health implications are. We talk about the concept of night owls and larks and examine whether getting a lie in at the weekend is really as restorative as it sounds. We discuss jet lag and Linda shares the fascinating findings of her research in this area – including her own experiment of getting rid of light at night in her own home. Finally, we discuss what we can all do to get a little more light into our days. If you are listening to this podcast during the day, you won’t be able to resist the urge of going outside to soak up some natural light!

Show notes available at drchatterjee.com/77

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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.

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We are undergoing a huge technological experiment. In our pockets we have tiny technological miracles through which we can communicate, instantly, with anyone on the planet. We are constantly bombarded with endless information. But what impact is all this having on our brain? Why is it important to allow our brains to drift into random thoughts and be creative? I discuss all this with neuroscientist and brain surgeon, Dr Rahul Jandial, who loves technology but believes that we need to structure some boundaries around its use – especially for children. We talk about the impact of music on the brain and what it means to be in flow state. Dr Jandial explains what happens in the brain when we engage in what he calls “meditative breathing” and why he is such a huge proponent of it. He explains how his knowledge of brain health has shaped the way he parents– from encouraging navigational skills in his children to exposing them to a diverse range of experiences. It seems where the brain is concerned – if you don’t use it, you lose it! Finally, he draws on his years of experience as a brain surgeon to share some practical tips that can help us all get the best out of our minds.

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

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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.

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How do we improve our relationship with our children? Why do our children make us feel so irritated at times? And what do we do if we’ve acted in a way that we shouldn’t have? I’m joined this week by psychotherapist and author, Philippa Perry, to talk about all these issues and more. We discuss why culture gets in the way of our natural instincts and why she believes that allowing your child to “cry it out” can be harmful. We delve into the effect that technology is having on our relationships and discuss screen-time for kids. Philippa explains that although we all get it wrong at times, it is how we repair our mistakes that is key. We also discuss why being authentic with our children is important for a close connection. Finally, Philippa shares her tops tips, which I have started putting into practice already! At the heart of Philippa’s advice is connection and the advice she gives is applicable to all our human relationships – not just those with our children! I hope this conversation helps you deepen the human connections in your life.

Show notes available at https://drchatterjee.com/75

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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.

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We all know that a poor diet negatively impacts our physical health. In fact, it is now the leading cause of early death in men and number two in women. But it’s not only our physical health that is affected – the effects on our mental health can also be devastating. This week, I am joined by world leading expert in the field of nutritional psychiatry, Professor Felice Jacka, to discuss her ground-breaking research into the link between food and our mental health. We discuss why lifestyle medicine should be the starting point for many mental health conditions and why there is an urgent need to train medical practitioners to give such lifestyle advice. We delve into the important role the gut microbiome plays in this area and how a diet rich in diversity is key. We also talk about the link between a mother’s diet in pregnancy and their child’s emotional health. At a time where the modern food environment is so broken and depression and anxiety are on the rise, this conversation is more important than ever. It really is a fascinating listen – I hope you enjoy it!

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

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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.

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“You are more powerful than your mind allows you to believe”

This week, I have the great pleasure of sitting down with arguably the fittest (but definitely one of the loveliest) men on the planet – swimmer and all-round adventurer, Ross Edgley. He believes that the next frontier of human performance is the mind and his superhuman feats are testament to that fact. He is the first ever swimmer to circumnavigate the whole of Great Britain without ever setting foot on land. And this is just one in a long list of mind-blowing accomplishments for Ross.

But how is all that relevant to the rest of us? As well as talking about how he got through his epic journey, Ross explains the science behind why our minds limit us. He explains how we can all push ourselves beyond our comfort zones and reap the amazing knock-on benefits that come from doing that. We delve into the importance of intrinsic motivation and self-discovery through self-discipline. Ross speaks with wisdom and humility and is truly inspirational – he challenges you to go on your own journey of self-discovery. The overriding message from both of us is – it doesn’t matter where you start, just start somewhere. I hope this episode inspires you to push yourself outside your circle of comfort.

Show notes available at drchatterjee.com/73

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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.

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

This week's episode wraps up the second season of the Feel Better, Live More podcast. Over the past 12 months, I've had the honour of sharing fascinating conversations with a wide variety of incredible people. Thank you to every single one of my guests - each conversation has been an inspiration to me.

In this episode I re-share some of the anecdotes and wisdom shared by a few guests from this series - Dr Tara Swart explains how we can all take back control of our lives by training our brains to create the life we want to live; Dr Gabor Mate calls for a compassionate approach toward addiction, where we look for the source of the pain that has led to the addiction; Chloe Brotheridge talks about self love and the importance of putting ourselves first in order to be in the best that we can be for others; and Johann Hari shares a heart-warming story of how an unlikely community was borne out of desperation and the unbelievable transformations that occurred for the whole community as a result of it.

This isn't a 'best of' episode - there are far too many amazing conversations to choose from for that - but I hope that you enjoy these clips and that this short compilation reminds you of some of your favourite episodes or inspires you to check out previous episodes you might have missed. Thank you to every single one of you who downloads, listens, shares, comments and gives feedback on this podcast - I hope you enjoy it as much as I do!

I'd love it if you would join the #FBLM podcast conversation online, share the podcast, let me know what your favourite topics have been and what you'd like to see covered in the new series. Until then, I hope that you have a fantastic summer. Whatever you get up to, I really hope that you try and apply some of the things that you've learnt from this podcast. And finally, in the words of Haemin Sunim in episode 62, 'May you be happy, may you be healthy, may you be peaceful, may you always be protected'.

Links to full podcast episodes available at drchatterjee.com/72

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This week I sit down with natural lifestyle coach, Tony Riddle, who plans to run the whole length of Great Britain completing 30 miles every day for 30 days completely barefoot in order to show what humans are capable of and what he believes is biologically normal for us. He also plans to raise awareness of sustainability along the way. Tony believes that we are a species that is destined to be innately empowered, wild and connected yet our modern lives are removing us from this natural state. For the last 18 years, Tony’s whole raison d’etre has been to find ways of living that are more in sync with our human biology in order to allow himself, his family and his clients to thrive in this modern world and in this episode, we discuss what he has learnt. Tony believes that the closer you take people to nature, the better able they are to heal. Many would consider Tony’s lifestyle extreme – he has no chairs in his house and is mostly barefoot. Tony explains why he has made the decision to get rid of all the chairs in his home, why the squat is so important and why having functioning feet is critical for our overall health. Tony also shares some simple ways that office workers and night shift workers can improve their health whilst at work. Finally, Tony shares some of his top tips that will help us all feel better in our everyday lives. This conversation provides a really fascinating insight into what Tony believes is the true essence of being human. I hope you enjoy it as much as I did!

Show notes available at drchatterjee.com/naturallifestyle

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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.

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This interview originally aired 12 months ago as a 2 part conversation, which have proved to be two of the most popular episodes that I have released so far. Many listeners have asked me to re-release them as one single conversation so that they can listen from start to finish without interruption, so here it is!

Sleep is one of the most undervalued components of our health, yet neglecting it can have devastating consequences. In this episode, I talk to world-leading sleep researcher, author of the international best-selling book ‘Why We Sleep’ and Professor of Neuroscience and Psychology, Matthew Walker. We discuss everything you ever needed to know about sleep. Matthew shares some brilliant tips to combat jet lag, explains how sleep can enhance athletic performance and decrease risk of injury and reveals just how much caffeine consumption can impact sleep. We explore the reasons behind the current global sleep-loss epidemic and how sleep deprivation can affect every aspect of our health – from our blood sugar levels and our risk of heart attack to our mental health. Finally, we discuss alcohol’s impact on sleep and the staggering financial costs associated with lost sleep. Matthew also shares what he has changed in his own life since starting his research. This is an invaluable conversation – I hope you enjoy it!

Please note: Matthew has agreed to do a follow-up podcast to answer any questions you may still have about sleep. Listen and let me know which questions you would like me to put to Matthew via my closed Facebook group (Dr Chatterjee 4 Pillar Community Tribe), where you can also discuss other podcast episodes and any lifestyle changes that you are trying to make.

Show notes available at drchatterjee.com/70

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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.

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CAUTION ADVISED: this podcast contains swearing.

Many of you will know Michael Pollan as a world-renowned food writer but now he has written a book that brings psychedelic drugs into mainstream consciousness. But why? Long before they gained a bad reputation, it seemed to researchers, scientists and doctors as though psychedelics were going to be the new wonder drugs for mental illnesses. They promised to treat conditions like alcoholism, depression and anxiety without the side effects associated with conventional drugs. But unfortunately, in the 1960’s, there was a backlash against the counter-culture who had embraced psychedelics and all further research was banned. Now, decades later, the world is in the grip of a mental health crisis. But thankfully, there is a glimmer of hope – research has recently begun again on the amazing potential of LSD, DMT and psilocybin. This week, I sit down with Michael Pollan to take a deep dive into this extraordinary world. We explore the remarkable history of psychedelics, the findings of the current research in this area and Michael shares his own personal experiences with psychedelics under the guidance of therapists. Whilst larger scale studies are still needed, we talk about how therapist-guided psychedelic drug therapy could potentially change the way healthcare is delivered for mental illnesses – perhaps meaning a resolution of not only symptoms for patients, but also in many cases, the fundamental root causes. Finally, we discuss the potential wider use of psychedelics as a tool for social change. This really is a gripping and eye-opening conversation – I hope you enjoy it as much as I did!

Show notes available at drchatterjee.com/changeyourmind

Click here for Michael's book How to Change your Mind: The New Science of Psychedelics.

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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.

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CAUTION ADVISED: this podcast contains mild swearing.

Having won 6 grand slam titles, Jamie Murray is one of the most successful British tennis players of all time. This week, with Wimbledon nearly upon us, I sit down to talk with him about what he does behind the scenes to keep fit and healthy and what we can all learn from this – from the equipment he carries with him to how he focuses his mind before a match. We talk about his childhood, how much tennis he and his brother (Andy Murray) played as children and whether just focusing on one sport is beneficial for children. We also discuss the benefits of playing doubles and Jamie talks about his youtube channel in which he has created instructional videos to help people improve their doubles game. Jamie believes that tennis is a game for everyone – I hope this conversation inspires you to pick up a tennis racket or simply get more active.

Show notes available at drchatterjee.com/jamiemurray

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CAUTION ADVISED: this podcast contains swearing.

A long healthy life is no accident. It begins with good genes, but it also depends on good habits. If you adopt the right lifestyle, experts say, chances are you may live up to a decade longer. So, what’s the formula for success? National Geographic Explorer and author Dan Buettner has lead teams of researchers across the globe to uncover the secrets of Blue Zones—geographic regions where high percentages of centenarians are enjoying remarkably long, full and happy lives. In this week’s episode, I talk with Dan about his adventures in the Blue Zones and discuss what we can all learn from his findings.

Dan found commonalities amongst each of these Blue Zones which led to a formula for success that includes lifestyle, community and purpose. We delve into all these areas and discuss how achieving a long, healthy and happy life is something that goes far beyond personal responsibility. People in these longevity hot spots do not pursue health and happiness. Health and happiness ensues from the environment which they are in. Dan explains what you can do to design your surroundings to stack the deck in favour of health, longevity and happiness. We also discuss Dan’s Blue Zones Project - a health and longevity initiative that models the principles of communities around the world that have the longest living people and applies those principles to other cities and communities. The results have been staggering.

Finally, Dan explains how he has changed his own lifestyle following his research and he shares his top tips for living a longer and more fulfilling life. This is a fascinating conversation – I hope you enjoy it!

Show notes available at drchatterjee.com/bluezones

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When was the last time you were completely alone? Not alone by modern standards, but truly alone - with no mobile phone or outside influences providing information to your brain. Can you think of a time? Global icon, prolific mountain runner and guest on this week’s episode, Kilian Jornet believes that it is only when you take away the storm of information, that you can discover what your true priorities are. And for him, the mountains are the tool to do just that. Not only do they allow him to explore the beauty of nature, they allow him to discover himself. He explains that by pushing his body to its limits, all the masks that he wears in everyday life are removed and he is able to find out who he really is.

Kilian and I discuss the benefits of solitude, failure and visualisation. We delve into Kilian’s amazing feat of climbing Everest twice in one week and talk about how immersing oneself in a challenging situation can be a form of mediation. Finally, Kilian shares some brilliant tips to help us all connect with ourselves and live our best lives. I found Kilian’s single-minded drive to live the life he wants to live truly inspiring – I hope this conversation inspires you too.

Show notes available at drchatterjee.com/66

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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.

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Have you ever wondered what life would be like if you were more confident? This week, I sit down with hypnotherapist, anxiety expert and author, Chloe Brotheridge, to talk about how confidence is a skill that everybody can learn. Chloe explains that by taking small steps to challenge yourself, you can retrain your nervous system and gradually, you will be able to achieve things that you never thought would be possible.

We discuss how shame can be the root of many of our anxieties and why striving for perfection is so problematic. We talk about how we can all cultivate more acceptance by embracing things as they are. Finally, we delve into the importance of learning to say no – in a world where we are all struggling to find time for ourselves, by saying no to the things you don’t want to do, you are freeing up time for the things you do want to do and saying yes to yourself. Chloe finishes with some brilliant tops tips that will help you transform the way that you feel. This is a really empowering conversation – I hope it helps you in your lives.

Show notes available at drchatterjee.com/bravenewgirl

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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.

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Time is the most precious commodity we have, yet despite all the advances in technology, most of us are more time poor than ever before. Cultural commentator and best-selling author, James Wallman, believes that few of us really understand which experiences bring us joy and success, and which don’t. In fact, for many of us, free time can be harder to enjoy than time at work. James argues that just as we have learned to spot the differences between junk foods and superfoods, we need to learn the equivalent rules for time. He has drawn on research from psychology, economics and culture to create a seven-point checklist that he believes will help you avoid empty experiences and fill your free hours with exciting and enriching ones instead. We discuss the importance of putting ourselves in challenging or unusual situations, having fulfilling relationships, achieving a state of flow and being in nature. James also talks about the importance of having status and significance for happiness and explains how we can all attain this in our lives. Finally, James gives his top tips for leading a happy and fulfilling life. This is a really lively conversation and James is bursting with anecdotes – I hope you enjoy it!

Show notes available at drchatterjee.com/64

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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.

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Gut health is a hot topic these days, with more and more research showing that our gut health impacts so much more than our digestive system. The gut is now being implicated in a host of different conditions, from joint pain to depression. But why is gut health so problematic for so many of us in the 21stCentury? I discuss this with clinical researcher, author and gut expert, Dr Michael Ruscio, on this week’s episode. We talk about the increase in hygiene practices and antibiotic use and ask whether we have traded life expectancy and infant mortality for allergy and autoimmune conditions. We delve into what happens in the gut in the first three years of life and discuss what you can do to improve your gut health. We also discuss the use of probiotics and Dr Ruscio explains how you can figure out which probiotics are right for you. Finally, Dr Ruscio shares some fantastic top tips to help you live your best life. This is a really interesting conversation – I hope you find it useful!

Show notes available at drchatterjee.com/63

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This week, I sit down with one of the most influential Zen Buddhist monks and teachers in South Korea, Haemin Sunim. He offers a unique perspective on vulnerability, authenticity and the journey to finding out who we really are. Haemin believes that we have become used to sacrificing the present for the sake of the future and that intentional living is key to happiness. He argues that only by accepting yourself – and the flaws which make you who you are – can you have compassionate and fulfilling relationships with your partner, family and friends. We discuss the importance of stealing back some down-time in our busy lives and learning to say no. Haemin reveals what he does each day to bring about happiness and calm in his own life as well as some brilliant tips that we can all put into practice to improve the way that we feel. This is an uplifting and thought-provoking conversation – I hope you enjoy it as much as I did!

Show notes available at drchatterjee.com/62

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Mental health problems are extremely common - it is estimated that 1 in 4 of us will experience a mental health problem at some point in our lives. Yet so many of us still view these illnesses as a weakness or a personal failure. On this week’s episode, I sit down with best-selling author and one of the most prominent voices in the mental health arena, Matt Haig to talk about all things related to mental health. We discuss how society’s understanding of mental health can be very limited and often very toxic and how talking about it and understanding the different textures that exist under its banner is essential. We explore the pressures put on us by modern society, how work place cultures affect our mental health and the need to teach our children about mental health. As someone who has suffered from depression and anxiety, Matt shares his own personal journey and explains how he finds optimism in dark places. Finally, Matt shares his top tips on improving the way that you feel. This is an open, honest and really important conversation – I hope you enjoy it!

Show notes available at drchatterjee.com/61

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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.

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How do you experience stress? Women and men generally experience stress in very different ways and women are much more likely to feel overwhelmed and exhausted than men. But why is this? Guests on this week’s episode, Drs Emily and Amelia Nagoski believe that the reason lies in the fact that what’s expected of women and what it’s really like to be a woman in today’s world are two very different things—and women exhaust themselves trying to close the gap between them.

They explain the importance of separating the stress from the stressor. Stressors are the external forces that are giving you stress. Stress is an experience that happens in your body – it’s a physiological cycle that has a beginning, a middle and an end. And you can complete the stress response cycle even without fixing the problem and getting rid of the stressor. They explain the various ways in which we can do this – from laughing and crying to having a warm embrace with a loved one. We also discuss the importance of human touch and how imagination is a surprisingly powerful way of completing the stress response cycle.

Emily and Amelia share their own personal journeys and share some brilliant tips, that are simpler, easier and quicker than you may think. This is a really passionate and inspiring conversation – I hope you enjoy it!

Show notes available at drchatterjee.com/60

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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.

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We are all bombarded by stress throughout our daily lives and it comes in many different forms, but how do we actually know what impact that stress is having on our bodies? One of the key messages from today’s conversation is a reminder of how unique we all are. My guest on this week’s episode is nutritionist and researcher, Alessandro Ferretti, who has spent years researching the effects of various stressors on the body by meticulously monitoring the heart rate variability (HRV) and blood sugar levels of both his clients and himself. He shares the fascinating findings of his research and explains that what causes stress on our bodies can be different for different individuals - one man’s medicine really can be another man’s poison - and the way we perceive an event is key. We also discuss the effect of shift work on our bodies, how type 2 diabetes is not just a dietary problem, how the wrong timing of meals can act as a significant stressor on the body and the impact of caffeine and insufficient sleep. Finally, he gives some brilliant tips for optimising your health. This is a really informative conversation – I hope you enjoy it!

Show notes available at drchatterjee.com/alessandro

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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.

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Whether it's a dream job, a successful relationship, losing weight or running a marathon, you have the power to accomplish anything you set your mind to. Yet for most of us, life just passes us by. In this week’s episode, neuroscientist and executive coach, Dr Tara Swart, explains how we can all take back control of our lives by training our brains to create the life we want to live. She explains the science behind ‘the law of attraction’ and talks about how what we think and feel are so intimately connected with what goes on in our bodies. We discuss the power of journaling and how creating a vision board – a collage that represents everything you aspire to – can be a surprising way to focus your intentions and construct a life that’s true to your innermost wishes. Dr Swart also talks about the concept of value tagging – placing a new idea at the front of your mind by thinking about it often. Finally, she gives her top tips for getting the most out of life. This conversation could change your life for the better – I hope it does!

Show notes available at drchatterjee.com/58

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We all know what to do to keep physically fit, but few of us think about what we need to do to keep our minds fit and healthy. Writer and mental-health and body image campaigner, Natasha Devon argues that just as there is mental illness, there is also mental fitness. She believes that mental illness is no different to physical illness – the mind and body do not exist in silos. She talks about her campaign to get parity of treatment for mental illness and require workplaces to have mental health first aiders – just as there are physical health first aiders. We talk about body image for both men and women and the role of social media. We also discuss why debating is excellent for building resilience in children. Finally, Natasha gives her top tips for maintaining mental fitness. This is a really informative and thought-provoking conversation – I hope you enjoy it as much as I did!

Show notes available at drchatterjee.com/natasha

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Although you can’t see it, stress is everywhere. Once pushed aside as something that couldn’t be explained, stress is now a quantifiable, identifiable, solid thing that has real physical effects on our bodies and our long-term health. But what can we do about it? Neuroscientist, researcher and guest on this week’s episode, Dr. Mithu Storoni, has read over 1,000 academic papers to answer that question. Mithu shares the finding of her research and explains just what stress can do to our bodies and how we can measure it using modern technology. She gives some brilliant practical tips on how we can buffer ourselves from the consequences of stress. I hope you enjoy the conversation!

Show notes available at drchatterjee.com/56

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What do we need to eat in order to live a long and healthy life? World-leading researcher in longevity, Professor Valter Longo, shares his views on diet and nutrition in this week’s episode. We discuss high protein diets, ketogenic diets and the concept of a low carb diet. Valter believes that we have over-simplified nutrition by looking at macronutrients in isolation - carbohydrates, fats and proteins – but in actual fact, we need all of these in our diets. And just as there are ‘good’ fats and ‘bad’ fats - some that we should be eating more of and others less of, the same is true of carbohydrates. Finally, Valter talks about fasting and his novel approach to research whereby he takes ancient knowledge and wisdom and marries it up with the latest science. This is the approach he used when formulating the fasting mimicking diet (FMD), a five-day plan that causes the body to go into fasting mode. Valter talks about the amazing benefits the diet - such as reducing visceral fat and abdominal fat. Although it hasn’t been proven in humans yet, it has been shown to reduce fatty liver, insulin resistance and even improve some autoimmune conditions in mice. This is a really eye-opening conversation – I hope you enjoy it!

DISCLAIMER: Dr Chatterjee accepts no responsibility for anyone deciding to undertake the Fasting Mimicking Diet(ProLon). Please read all the disclaimers on the ProLon website – they state that ProLon is not intended to diagnose, treat, cure or prevent any disease. Also, that it should not be used to treat either Type 1 or Type 2 Diabetes. Finally, please pay close attention to the ‘Is ProLon Right For Me’ section of the ProLon website if you wish to undertake the diet.

Show notes available at drchatterjee.com/55

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

What really makes us happy? Is it a big house, lots of money, marriage and children? Not necessarily. Yet so many of us base what we do upon the ‘stories’ we tell ourselves of what we think should make us happy without paying attention to whether these things actually do make us happy day-to-day. Professor of behavioural science and guest on this week’s podcast, Professor Paul Dolan, believes that happiness is subjective in every way and if we free ourselves from the myth of the perfect life we might each find a life that is worth living.

We discuss how happiness lies in the small stuff, not the big life-changing things. It is located in the things we do and the things we pay attention to – and how we feel about those experiences. Paul argues that the right balance of things that you find fun on one hand and fulfilling on the other, lead you to a happy life. He shares lots of practical tips that can help us all find more fulfilment and ultimately more happiness. I hope you enjoy this conversation.

Show notes available at drchatterjee.com/54

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Do life’s mundane tasks like paying bills, answering emails or booking appointments feel like a whole other job? The stuff of life never ends. It piles up in junk drawers, steals our time, weighs on our minds and, if avoided for too long, can have painful consequences. We are all drowning in things to do and it is a major stressor on our bodies – impacting our health, wellbeing and the quality of our relationships. A big part of the problem is that this “life admin” is invisible: we forget it exists, and the people around us don’t value the labour involved. Not only that, but the constant bombardment of unwanted work gets in the way of our big life goals and our self-care. This week, I talk to professor of law and author of ‘The Art of Life Admin’, Elizabeth Emens, about how we can make this work visible, better manageable and fairer. She gives some brilliant tips on how we can all steal back some time to do the things we want to and bring more calm into our lives. I hope you enjoy the conversation!

Show notes available at drchatterjee.com/53

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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.

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

This week, I continue the conversation with the inspirational Johann Hari, who shares insights from his forty-thousand-mile journey across the world to interview the leading experts about what causes depression and anxiety, and what solves them. But it was not those experts that taught Johann the most, it was the incredible people of a Berlin district called Kotti – he shares the heart-warming story of how an unlikely community was borne out of desperation and the unbelievable transformations that occurred for the whole community as a result of it. We discuss how our isolated lives mean that our basic psychological needs are not being met and how this is impacting suicide rates, particularly for white males. We delve into how a dramatic change in societal ideals is leading to more unhappiness. Also, how people are turning to screens, social media and other addictions to fulfill their unmet needs. Finally, Johann shares some truly inspirational top tips. This really is a captivating and incredibly important conversation – I hope you enjoy it! My new book, ‘The Stress Solution’ contains lots of practical solutions to help you with many of the issues discussed in this podcast. It is available to order on Amazon now.

*Please note: this podcast contains swearing and themes of an adult nature.

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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.

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For the past few decades, almost every year, levels of depression and anxiety have increased in Britain and across the Western world. But why? One of the most important voices in this area, Johann Hari, went on a forty-thousand-mile journey across the world to interview the leading experts about what causes depression and anxiety, and what solves them. He shares the fascinating findings of his research in this week’s podcast. Johann explains that although we have been told a story that drugs are the solution to depression and anxiety, in many cases, the cause is not in our biology but in the way we live. He argues that being depressed or anxious does not mean that you are crazy, weak or broken, rather, that your natural psychological needs are not being met. And it’s hardly surprising - we are the loneliest society there has ever been. We discuss how loneliness affects us and how social prescribing can transform lives. We delve into the role trauma plays and how shame is both physically and emotionally destructive. Johann believes that societal values have been corrupted and explains the effect that this is having on our health. Finally, we talk about the role of the workplace and how having autonomy and choices can reduce the likelihood of depression and anxiety. This is a gripping conversation and Johann's anecdotes are truly captivating - I hope you enjoy it!

Show notes available at drchatterjee.com/51

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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.

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How did this happen? We’re all living ultra-connected lives. In our pockets we have tiny technological miracles through which we can communicate, instantly, with anyone on the planet. Yet we are lonelier than ever before. Research has shown that levels of anxiety and depression have exploded, especially in the younger generation, who push time spent connected to the extreme.

Professor of computer science and author on this subject, Cal Newport, explains why. We have evolved to be part of a mutually supportive human tribe, where being isolated, meant danger. As far as our brains are concerned, digital interactions do not play the same role as real conversations. Instead, they pull our time and attention away from real-world interactions and our brains react as if something is wrong. In addition, constant connection means that downtime is being eroded from our lives and we are losing the ability to just be. We discuss the concept of digital minimalism and how we all need to spend time doing what Cal calls, ‘high quality leisure activities’. Finally, Cal gives some brilliant tips on decluttering your digital world. This is a thought-provoking conversation – I hope you enjoy it! I cover these issues in my new book, ‘The Stress Solution’ and suggest simple ways in which we can all bring back real-life connection into our lives.

Show notes available at drchatterjee.com/50

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“In a single glance through a picture, you can be transformed into another world”

It’s no secret that we are facing unprecedented levels of anxiety. But what if there was a parallel world that offered us a different way of thinking about life? Director of the Art Fund, Stephen Deuchar, believes that museums and art galleries offer just that. He talks about the fascinating findings of a recent report that found that actively deciding to take time for cultural activities and pursuits can have a profound impact on our overall wellbeing. Stephen believes that every human could be moved by a piece of art or culture and that there is something on offer for everyone. And it needn’t take hours – even a short visit will be beneficial. After talking to Stephen, I feel inspired to explore the rich diversity that is on offer. I hope you do too!

Show notes available at drchatterjee.com/artfund

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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.

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“Our body is our own high-performance vehicle and our engine is our metabolism turning our food into energy.”

Who doesn’t want to achieve their personal best – whether it’s at work, during an exercise class or playing with their children? Yet how many of us think about how we are fuelling our bodies to cope with the demands of the day? Elite sports nutritionist, James Collins, has worked with the likes of Arsenal FC, England Football and Team GB to ensure they are on peak form when it counts. He believes that there is too much focus on aesthetics and not enough on energy and how we use food to fuel our bodies. James discusses simple food principles that we can all follow to feel at our best in our daily lives. We also discuss how sleep and caffeine can affect performance. And, how we are all more capable than we think we are at any age. I hope you enjoy this conversation! Lack of energy is a common complaint that I see in my practice – I have therefore created a FREE energy video-series. You can sign-up to watch it on my website: drchatterjee.com/subscription/

Show notes available at drchatterjee.com/jamescollins

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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.

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“If we have a problem with our tooth, it’s really a sign that things could go wrong later on”

Many of us think of the dentist as a place we go when we have a hole in our tooth. The dentist fixes the hole and that’s the end of the story. But dentist, Dr Steven Lin, explains why oral health is really a message of what’s going on in the rest of the body. He believes that we can prevent diseases by understanding the signs and symptoms and recognising that chronic diseases don’t just happen overnight. He explains why good oral health is about so much more than just brushing and flossing – our breathing, our sleep and our nutrient levels all play an important role. We discuss the link between the oral microbiome and the gut microbiome. Steven also talks about the simple strategies that we can all adopt to improve our overall health. This is a really fascinating conversation - I hope you enjoy it!

This episode has been brought to you by Zendium.

Show notes available at drchatterjee.com/oralhealth

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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.

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“It’s not just about encouraging people to change, we have to enable them to.”

In Greater Manchester alone, inactivity-related illness is costing the NHS £500,000 a week. In fact, there are 250 million car journeys every year in Manchester that are less than one kilometre. And it’s not just Greater Manchester, the situation is the same across the UK. I delve into the reasons behind this with former Olympic gold medallist, Chris Boardman in this week’s episode. Chris, who is now cycling and walking commissioner for Greater Manchester, has a refreshing approach to empowering people to be the architects of their own health. He believes enabling people is key and explains how he is using this approach to build a high-quality, safe, dedicated cycling network across Greater Manchester. We also discuss how we can all build movement into our everyday lives and where to get started. Chris’s mission is really inspiring, I hope you enjoy hearing about it!

Show notes available at drchatterjee.com/cycling

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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.

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“Touch is not just a sentimental human indulgence, it’s a biological necessity”

Did you know that being touched is essential for healthy brain development? Yet with teachers, healthcare professionals and work colleagues being increasingly hesitant about social touching, for the first time in the evolution of human history, many of us are being exposed to less touch than ever before. But what effect is all this having on our emotional health? World-leading researcher Professor Francis McGlone explains the importance of touch for humans and the devastating consequences of not receiving it. The research in this area is mind-blowing and learning about it has changed the way I interact with my family. I hope you find this conversation useful.

I dedicate a chapter of my new book ‘The Stress Solution’ to touch, which is available to order on Amazon now.

Show notes available at drchatterjee.com/touch

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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.

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Can adults grow new neurons? Until relatively recently, experts believed the answer was no. But neuroscientist, Sandrine Thuret explains why she believes humans can indeed generate new brain cells, a process called neurogenesis. She discusses the findings of the fascinating research in this area and gives practical advice on how we can help our brains better perform neurogenesis through our lifestyles- improving mood, increasing memory formation and preventing the decline associated with ageing along the way. This is an empowering and eye-opening conversation – I hope you enjoy it!

Show notes available at drchatterjee.com/sandrine

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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.

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"How I hold myself during the day impacts how I feel."

At this time of year, many of us are wanting to kick-start lifestyle change. But where do we start? Personal trainer to the Hollywood stars, David Higgins, shares his top tips on this week’s episode. David believes that no matter who you are, the issues and obstacles are the same. We discuss how to bring about lasting behaviour change and create long term healthy habits. We delve into the problems of exercising with incorrect posture and the importance of breathing correctly. David explains how he empowers people to take control of their bodies and live fuller, healthier lives. I hope you find this conversation useful.

Show notes available at drchatterjee.com/hollywood

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"Somewhere in peoples DNA is a desire for them to be part of a community"

Parkrun began 14 years ago, with a simple concept: a free five-kilometre time-trial around Bushy Park, south west London. It was a low-key, unofficial affair with socialising at its heart. Now over 5 million people across 20 countries have registered for the event! But why has it become so popular? Nick Pearson, Chief Executive of Parkrun and guest on this week’s Feel Better, Live More podcast, explains why. He believes that community is a basic human need that has been squeezed out by our lifestyles. We all crave community and that is what Parkrun is all about. It is inclusive and it doesn’t matter whether you run, jog or walk – there is always someone behind you. Even if you can’t run, you can volunteer, which can be even more beneficial than running for your social wellbeing and confidence. In fact, because of its success in making movement accessible to all, the Royal College of General Practitioners has partnered with Parkrun to promote the wellbeing of its staff and patients.

Parkrun really is more than a health movement – it is a social movement that makes you feel part of your local community. It has transformed my weekends. If you haven’t already, I hope this podcast inspires you to give it a go!

Show notes available at drchatterjee.com/parkrun

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“We need to give our mental health the same care we give our physical health.”

This week, I’m in the hot seat being interviewed by friend, fellow GP and lifestyle medicine advocate, Dr Ayan Panja. We talk about the whirlwind of the last year and how those experiences have shaped me. After the huge success of my first book, The 4 Pillar Plan, it became clear to me that the area that people struggle with the most, myself included, is relaxing. In fact, The World Health Organisation have named stress as the health epidemic of the 21st Century. Indeed, one study found that 80-90% of what GPs see is in some way related to stress. Ayan and I discuss why stress has become such an issue and why it can be so damaging to our health. But what can we do about it? I talk about the areas covered in my new book, The Stress Solution, which is full of simple, practical tools that you can apply in your lives. I also share my top tips for reducing stress, from having a golden hour every morning without your phone to prioritising your relationships. I hope you find this conversation useful! You can pre-order the book on Amazon now.

Show notes available at drchatterjee.com/stress

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Are you struggling with IBS or some aspect of your gut health? Right now, IBS affects almost 20% of the UK population at some point in their lives and it can be a major cause of distress and disability for the people who suffer from it. This week, I talk to nutritional therapist and author, Jeanette Hyde, about some of the common problems that she sees in her practice. She shares simple tips for treating these, improving symptoms of IBS and manipulating our microbiome - from time restricted eating to the foods that can help (and hinder) our gut health. Jeanette explains why she steers clear of the FODMAP diet for her clients and how personalisation is key when it comes to finding a diet and lifestyle that works for us. Jeanette and I also discuss alcohol consumption, something that is often overlooked or underestimated when we take a look at our lifestyles.

But gut health isn’t all about what we eat. We discuss how stress and other factors can also play a huge role. This conversation is full of great tips and I hope you find that it helps you!

Show notes available at drchatterjee.com/gutmakeover

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Have you ever thought about how important our feet are? And how they're connected to so many other parts of our bodies? This week's podcast is with Nick and Mike from ‘The Foot Collective’, a group of Canadian physical therapists on a mission to help humans reclaim strong, functional and pain-free feet through foot health education.

The feet are an often neglected part of our body. If you’re experiencing hip, knee or back pain, your feet may be the cause. Nick and Mike explain that although there are many ailments that many of us just write off as something that we just have, or that we've inherited, in actual fact, there may be something we can do to improve these conditions. The truth is, that while we might have a genetic susceptibility, our environment and our lifestyles also determine what happens to our bodies.

In our modern lives, we create an imbalance in our bodies by sitting too much and this can expose us to risk of injury. The Foot Collective give some brilliant tips on what we can do to avoid this. We also discuss orthotics and the damaging effects of wearing narrow shoes which squash our feet and talk about how we can help restore our feet to their natural state. After experiencing back pain for years, I found working on my feet made a huge difference. I hope you find this podcast helps you!

Show notes available at drchatterjee.com/footcollective

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“The most important thing is love and that starts with yourself”

Once beer-swilling rugby players, my guests on this week’s episode are identical twins Stephen and David, who now make up The Happy Pear. They share their incredible journey into healthy vegan living and talk about their desire to start a health food revolution – with the goal of making healthy food and lifestyle mainstream. It all started with a small humble vegetable shop and they now own a chain of natural food shops and cafés in Ireland as well as having their own plant-based food range in the UK. But for The Happy Pear, the cafés were also about creating a community around them, something which they have achieved in a truly inspiring way. We talk about how fundamental community is to our happiness and health. Their story is captivating and their energy is almost tangible. It’s impossible not to feel uplifted, positive and happy in their company – I hope you enjoy the conversation as much as I did!

Show notes available at drchatterjee.com/happypear

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“We live in a society that generates addiction in most of its members.”

This week, I talk to renowned addiction expert, physician and best-selling author, Dr. Gabor Maté. He calls for a compassionate approach toward addiction, whether in ourselves or in others. Dr Maté believes addiction is not a choice, neither is it all about drugs and elicit 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.

We also talk about how our emotional stress translates into physical chronic illnesses and 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. Loneliness and lack of meaningful connection are on the rise, as are the rates of autoimmune disease and addiction. We discuss how the way we live our modern lives is impacting us more than we realise.

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 lives.

Show notes available at drchatterjee.com/gabor

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“I do have real fears about whether or not the toxicity will increase to dangerous levels”

The statistics are devastating. Plastic has increased twenty-fold over the past 50 years and will double again in the next 10 years. Already present in the stomachs of nearly all the world’s marine birds, by 2050 plastics in the ocean may outweigh fish, covering large swaths of the Pacific in floating garbage slicks. But what effect does this plastic have? When ingested by big fish, like whales and seals, it lowers their immune system, lowers their ability to reproduce and even sends them mad. There is little research relating to its effects on human health but there are some papers about BPA and its possible impact on male fertility. Whilst much more robust research is needed in this area, how long are we willing to wait before we take action?

This week, I talk to campaigner and Head of Oceans at Greenpeace, Will McCallum, about what effect single-use plastic (any plastic you use once and then throw away) is having on our planet and what we can do to stop it. Shockingly, even if you throw your coffee cup in the recycling bin, the chances are, it still won’t be recycled and may end up in the ocean. The same is true of the 35 million plastic bottles we use in the UK every day. Although the statistics may sound gloomy, small policy change can make a big difference. Now more than ever before, we have access to the people in power via social media and are able to ask for real change and we will be heard.

We also discuss how environmental health and human health are inseparable and how the current state of the environment is a reflection of our always on the go, highly stressed lifestyles.

Will shares some brilliant ways we can all make a difference including buying a reusable coffee cup, water bottle and bag as well as saying no to straws. This is an essential and empowering conversation – I hope you enjoy it!

Show notes available at drchatterjee.com/plastic

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“There is no family in the country that’s going to be untouched by depression”

Worldwide, depression will be the single biggest cause of disability in the next 20 years. But treatment for it has not changed much in the last three decades. In the world of psychiatry time has apparently stood still. Up until now, depression has not been considered to be a physical illness but rather something that is all in the mind. In this week’s episode, I talk to world-leading researcher, Professor of Psychiatry and author, Edward Bullmore, about the new science on the link between depression and inflammation of the body and brain. We delve into how and why we now know that mental disorders can have their root cause in the immune system and how identifying the root cause in each individual patient would lead to more effective targeted treatment. Professor Bullmore explains that stress is probably the biggest risk factor for depression and we talk about how lifestyle can be used to combat it. I hope you enjoy the conversation! My upcoming book 'The Stress Solution' is full of actionable tips to help you live a calmer, happier life. You can pre-order it on Amazon.

Show notes available at drchatterjee.com/inflamedmind

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“We are biologically programmed to care what others think of us”

Who doesn't want to be more popular? Leading psychologist, Professor Mitch Prinstein explains why perhaps we should be careful what we wish for… More than childhood intelligence, family background, or prior psychological issues, research indicates that it’s how popular we were in our early years that predicts how successful and how happy we grow up to be. But it’s not always the conventionally popular people who fare the best, for the simple reason that there is more than one type of popularity: the first based on status and the second based on likeability. Although we are hardwired to crave status, research indicates that this type of popularity hurts us more than we realise. In fact, research shows that people who were popular in high school were more likely to suffer from addictions, problems in relationships and had a higher risk of depression, anxiety and loneliness in later life.

We discuss how popularity taps into our basic need to survive and examine the surprising links to our health and lifespan, offering important insights for all of us about how we can cultivate the right kind of popularity. This conversation is more relevant today than ever before. In a world that pushes us to pursue power, and click our way to online status, it has become too easy to be lured towards a type of popularity that can harm us, and our children. This is a truly eye-opening conversation – I hope you enjoy it! My upcoming book 'The Stress Solution' covers these topics in detail. You can pre-order it on Amazon.

Show notes available at drchatterjee.com/popularity

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“Nutrition doesn’t need to be super-expensive, it can be cheap and cheerful but also very nutritious and wholesome.”

Our everyday food choices affect not only our gut health but also our brain health. But how exactly does this work? Nutritionist and clinical neuroscientist, Miguel Mateas explains it all, including the role of pre and probiotics. We discuss how long-term stress affects the gut and how eating a colourful diverse diet is so important for our overall health. Miguel believes that diversity is important, not only with what we put into our mouths, but in all aspects of our lives – from our thoughts to our experiences. He talks about the amazing benefits of olive oil and how to choose the best quality. Miguel is witty and jolly as ever – I really enjoyed this conversation and hope you do too!

My upcoming book, ‘The Stress Solution’ covers the gut-brain connection in great detail. You can pre-order it on Amazon.

Show notes available at drchatterjee.com/miguel

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“Globally we are richer than ever before, but we fail to convert that wealth into wellbeing”

Meik Wiking, author of best-selling book Hygge, understands happiness better than anyone. In his role as Founder and CEO of the world's only Happiness Research Institute, he has travelled the globe interviewing the world's happiest people to discover the key components of happiness. In this episode, we explore the fascinating findings of his research and uncover what we can learn from the world’s happiest countries. We talk about the impact of stress on our happiness and how although we are richer than ever before, we have failed to convert that wealth into wellbeing. It seems that despite all our cultural differences, we as a human race have a very similar view of happiness across the world. Meik and I discuss how one of the most important components of a happy life is meaning and purpose and how this has been gradually eroded from our lives. This is an eye-opening and fascinating conversation – I hope you enjoy it.

My upcoming book, ‘The Stress Solution’ covers meaning and purpose in great detail. You can pre-order it on Amazon.

Show notes available at drchatterjee.com/happy

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“Try it, you will not regret it”

Do you think running is just not for you? I think it will be hard not to want to give it a go after listening to this week’s podcast with BBC Radio 2 sports presenter, podcast host, author and self-confessed running addict, Vassos Alexander.

Formerly unfit and out of shape, Vassos has now run the Spartathlon – a 153 mile ultramarathon race held annually in Greece. He shares his journey and gives a fascinating insight into the history behind this event. Vassos believes that it doesn’t matter how far you run or how fast, it is just about getting out there and giving it ago. And the benefits speak for themselves – he considers running a form of therapy. This is a lively and engaging conversation and Vassos’s passion for running is palpable – I hope it inspires you!

Show notes available at drchatterjee.com/vassos

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“Mindfulness has been proven to be at least as good as antidepressants”

What is mindfulness? And what really are the benefits? Author and expert in mindfulness and meditation, Dr Danny Penman explains it all. We discuss how numerous clinical trials have proven that mindfulness is as good as medication for depression and in some cases, even better. We also talk about how effective mindfulness breathing can be for pain control and many other conditions. Danny explains how rather than consuming time, practising meditation or mindfulness actually frees up more time. Stress can permeate every aspect of our lives and every organ in our bodies. Setting aside just 10-20 minutes a day and focusing on our breathing can have a really profound long-term effect on our bodies and minds. For those of you who aren’t sure where to start – Danny talks us through a simple breathing mindfulness exercise. Finally, he gives some brilliant tips on how we can incorporate mindfulness into our everyday lives. I hope that this helps you in your lives and that you enjoy listening.

Show notes available at drchatterjee.com/danny

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“Everyone is focusing on what to avoid, no one is focusing on what we need to eat”

Nutritionist and best-selling author Amelia Freer has a refreshingly fluid and flexible approach to healthy eating. She believes that we should shift the focus away from what we shouldn’t eat, which can be damaging and focus instead on what we can eat. Amelia and I discuss her positive nutrition pyramid, which provides a framework of what she believes you should be working towards eating every day. We delve into how emotional issues can affect the food choices that we make and discuss her own personal journey into the world of nutrition. Amelia also shares some fantastic tips. I really hope you enjoy listening!

Show notes available at drchatterjee.com/amelia

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“Put yourself in an unbelievably uncomfortable frightening situation that you don’t have to and you’ll soon find out what you’re about.”

Have you figured out what your ‘why’ is? Are you struggling to find the time to discover what you want from life? My guest on this week’s podcast is inspirational plant-powered wellness advocate, best-selling author and podcast host, Rich Roll. He shares his incredible story of complete transformation from unhealthy, overweight alcoholic lawyer to ultra-endurance athlete, who has been hailed “fittest vegan on the planet”. We talk about how finding out who you are and what your purpose is, has a positive impact on every aspect of your life. Rich gives some brilliant tips on how to achieve this. This is an honest, deep and enthralling conversation – I hope you enjoy it! My upcoming book, ‘The Stress Solution’ covers purpose in great detail. You can pre-order it on Amazon.

Show notes available at drchatterjee.com/richroll

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Dr Chatterjee talks to world-leading sleep researcher, author of the international best-selling book Why We Sleep and Professor of Neuroscience and Psychology at the University of California, Matthew Walker. They discuss everything you ever needed to know about sleep in this 2-Part interview. In Part 2 they discuss how sleep affects every aspect of our health – how sleep deprivation can affect our blood sugar levels, increase our risk of heart attack and impact our mental health. They discuss alcohol’s impact on sleep and the staggering financial costs associated with lost sleep. Finally, Matthew provides his top tips for optimising your sleep.

Show notes available at drchatterjee.com/whywesleep

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Dr Chatterjee talks to world-leading sleep researcher, author of the international best-selling book Why We Sleep and Professor of Neuroscience and Psychology at the University of California, Matthew Walker. They discuss everything you ever needed to know about sleep in this 2-Part interview. In Part 1, they discuss brilliant tips to combat jet lag, explain how sleep can enhance athletic performance and decrease risk of injury and reveal just how much caffeine consumption can impact sleep. Finally, they explore the reasons behind the current global sleep-loss epidemic and the effect that this is having on our health.

Show notes available at: drchatterjee.com/matthewwalker

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Dr Chatterjee talks to author, chef and nutritional medicine expert, Dale Pinnock aka ‘The Medicinal Chef’, about the various diets that he has tried and how we can eat to improve our heart health, anxiety, depression and type-2 diabetes.

Show notes available at: drchatterjee.com/dale

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Dr Chatterjee talks to US doctor and functional and integrative medicine expert, Dr Frank Lipman. They discuss Frank’s philosophy of combining traditional Eastern medicine with nutritional science and the best of Western medicine for long-term health and wellness.

Show notes available at drchatterjee.com/franklipman

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Dr Chatterjee talks to Light Watkins, meditation teacher, international speaker, author of the book Bliss More and creator of The Shine programme. Light busts some of the commonly held myths about mediation and explains how by taking a different approach, we can all make meditation an enjoyable part of our everyday lives and reap the amazing health benefits that meditation can give us.

Show notes available at drchatterjee.com/lightwatkins

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Dr Chatterjee talks to Professor Satchidananda Panda of the Salk Institute in California, a leading expert in the field of circadian rhythm and whose research is transforming everyday lives worldwide.

Show notes for part 2 available at drchatterjee.com/panda

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Dr Chatterjee talks to Professor Satchidananda Panda of the Salk Institute in California, a leading expert in the field of circadian rhythm and whose research is transforming our lives everyday worldwide.

Show notes available at: drchatterjee.com/TRF

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Dr Chatterjee talks to Professor John Cryan, world-leading researcher on the gut-brain axis and Professor of Anatomy & Neuroscience about how the connection between our gut and our brains affects all aspects of our health, including stress, depression, anxiety and IBS.

Show notes available at drchatterjee.com/johncryan

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Dr Chatterjee talks to TV presenter and ex-model, Emma Willis, about the pressures of modelling, motherhood and keeping her family healthy.

Show notes available at: drchatterjee.com/emmawillis

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Dr Chatterjee talks to Dr Lisa Mosconi, neuroscientist, Professor of Neuroscience & Neurology, certified integrative nutritionist and associate director of the Alzheimer’s prevention clinic at Weill Cornell Medical College. They discuss the links between what we eat, our brain and nourishing our brain for our future health.

Show notes available at: drchattterjee.com/lisamosconi

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Dr Chatterjee talks to pop star, actor and self-confessed nutrition geek, Matt Willis, about the whirlwind of Busted, his alcohol addiction and his new-found awareness of the impact of his diet on his overall health.

Show notes available at drchatterjee.com/mattwillis

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Dr Chatterjee talks to celebrity TV chef, restaurateur and childhood obesity campaigner Jamie Oliver on his ambitions as a boy working in his family’s business, his current role as an obesity campaigner and what he’s working on for the future. “Obesity kills more people than any conflict on the planet, so that’s why we should treat it as war.”

*Please note this podcast contains some swearing*

For show notes visit drchatterjee.com/jamieoliver

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Dr Chatterjee talks to William Pullen, psychotherapist, author and founder of Dynamic Running Therapy about how running and walking can be the perfect therapy for mental health conditions.

Show notes available at www.drchatterjee.com/williampullen

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Dr Chatterjee talks to elite sports sleep coach and author of the book Sleep: The Myth of 8 Hours, the Power of Naps... and the New Plan to Recharge Your Body and Mind about his unique journey to coaching world famous sports teams, on improving performance through sleep patterns and on daily actionable tips for everyone.

Show notes available at drchatterjee.com/nicklittlehales

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Dr Chatterjee talks to co-founder of global footwear brand, Vivobarefoot, Galahad Clark. Galahad comes from the family behind shoe-making dynasty Clarks and he explains why he set up Vivobarefoot. They discuss why it is important to allow your feet to move naturally and what impact kids shoes can have on their future health.

Show notes available at: drchatterjee.com/galahadclark

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Dr Chatterjee talks to Gary Ward about his journey on discovering his passion for human movement, how he believes healthcare professionals and movement specialists can learn from his philosophy and why we should all be in control of our own health.

Show notes available here: drchatterjee.com/garyward

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Dr Chatterjee talks to sleep expert, trained physiologist, author and co-founder of The Sleep School, Dr Guy Meadows about why our sleep habits have become increasingly important and how we can make some simple changes to improve our sleep quality.

Show notes available here drchatterjee.com/guymeadows

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Dr Chatterjee talks to Dr Ayan Panja, NHS GP, Lifestyle Medicine advocate and health communicator about the current pressures on GPs and the exponential rise of Lifestyle Medicine.

Show notes available at drchatterjee.com/ayanpanja

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Dr Rangan Chatterjee meets Dr Venita Patel, paediatrician & nutritional therapist, to discuss the fight against childhood obesity, NHS-funded community projects and tips for fussy eaters.

Show notes available at drchatterjee.com/venitapatel

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Dr Rangan Chatterjee talks to Angelique Panagos, nutritional therapist and author of The Balance Plan: Six Steps to Optimize Your Hormonal Health. They discuss why modern life is attacking us and how Angelique discovered practical lifestyle changes that can improve female hormonal health.

Show notes available at drchatterjee.com/angeliquepanagos

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In this episode Dr Rangan Chatterjee speaks to Certified Personal Trainer, Nutritionist and international speaker - Darryl Edwards, on how he became a health and movement coach, why physical activity has become optional and his unique Primal Play™ approach to make exercise fun.

Show notes available at drchatterjee.com/darryledwards

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In this episode Dr Rangan Chatterjee talks to LEON co-founder - John Vincent, on his journey to provide healthy, affordable fast-food choices, how he helps employees stay happy and the challenges our society face to be healthier.

Show notes available at drchatterjee.com/johnvincent

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In this episode Dr Rangan Chatterjee meets The Gut Health Doctor - Megan Rossi, dietician and researcher at Kings College London, to discuss IBS, SIBO, the role of pre and pro-biotics and simple steps to improve the health of your gut.

Show notes available at: drchatterjee.com/meganrossi

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In this episode Dr Rangan Chatterjee speaks to Dr Rupy Aujla, author of The Doctor's Kitchen, where they discuss the power of food and lifestyle change as medicine as Dr Rupy believes that what we choose to put on our plates is the most important health intervention we can make.

Show notes available at: drchatterjee.com/rupyaujla

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In this episode Dr Rangan Chatterjee meets cardiologist Dr Aseem Malhotra - a world-leading obesity expert and one of Britain's most vocal anti-sugar campaigners - to discuss what food can help you live a happier, healthier life.

Show notes available at: drchatterjee.com/aseemmahotra

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In this episode, Dr Chatterjee speaks to Michael Acton Smith, co-Founder and co-CEO of Calm - the app, website and book. We hear about what inspired Michael to set up the company through recognising the benefits of meditation and how we can all bring stillness into our lives in this busy world.

Show notes available at: drchatterjee.com/michaelactonsmith

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In this episode, Dr Chatterjee meets Tim Spector, Professor of Genetics and author of The Diet Myth, to discuss gut health, microbes and food diversity. We hear about the Hadza community in Tanzania and how they are, surprisingly, in good health by default.

Show notes available at: drchatterjee.com/timspector

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Subscribe now to Feel Better, Live More with Dr Rangan Chatterjee, a podcast where we hear stories from leading health experts and exciting personalities who offer easy health life-hacks, expert advice and debunk common health myths giving you the tools to revolutionise how you eat, sleep, move and relax.

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