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    #349 BITESIZE | How to Find Inspiration Everywhere You Look | Light Watkins

    enMarch 30, 2023

    About this Episode

    When we step outside our comfort zone we can experience growth and opportunity. But when our inner voice is quietly nudging us to make a change, or to take on a new challenge, how do we find the courage to listen to it?


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


    Today’s clip is from episode 195 of the podcast with internationally acclaimed meditation teacher, speaker and author, Light Watkins.


    In this clip, Light explains how we can tune into the inspiration that is all around us by training ourselves to look for it, and by cultivating our intuition and trusting our inner guide, opportunities can open up for us.


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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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    🔑 Key Takeaways

    • By cultivating our intuition and trusting our inner guide, we can recognize the inspiration that surrounds us and take small leaps of faith to guide us on our path. Have faith that everything is a miracle and trust in divine timing.
    • Our outlook and beliefs shape our experiences. Focusing on positivity and believing in the universe's benevolence can lead to increased happiness and peace. Meditation can aid in cultivating this perspective.
    • Focus on positivity and trust your intuition to discover exciting possibilities. Don't let fear hold you back; prioritize joy and excitement as the key drivers of inspiration in your life.
    • Courage is not about eliminating fear, but staying true to our inner calling and having the bravery to move towards our passions despite fear. By distinguishing our inner voice and the voice of fear, we can inspire others and experience the magic of taking risks.
    • Listen to your inner guidance, which always affirms and directs you towards positive action. Take small steps and focus on the present moment to move confidently towards your goals.

    📝 Podcast Summary

    Tuning into Inspiration by Trusting Your Inner Guide and Taking Small Leaps of Faith

    In this clip, Light Watkins highlights how we can tune into the inspiration that surrounds us by looking within our own hearts and spirits. By cultivating intuition and trusting our inner guide, we can open ourselves up to new opportunities. Watkins suggests starting with small leaps of faith, such as complementing someone in the elevator or walking into a store we have no reason to go into. These small actions can culminate into bigger ones that may lead us on a guided path. It's important to have faith that everything is either a miracle or nothing is, and that divine timing may be at play in our lives.

    The Power of Perception and Belief

    Our perception of the world and our experiences is shaped by what we choose to focus on and believe. If we train ourselves to look for inspiration and positivity, we're more likely to see it around us. This perspective can lead to greater peace and happiness in our lives, especially if we choose to believe that the universe is always working in our favor. Even in difficult times, it's valuable to have a point of reference for hardship, but we can still seek deeper connections and trust that experiences will dovetail and align in meaningful ways. Daily practices like meditation can help us tap into this more intuitive perspective.

    Experimenting with Optimism and Trusting your Internal GPS

    In this conversation, Light Watkins talks about how we tend to focus on negativity and are conditioned to overthink everything. He encourages us to experiment with having more optimism and trust in our internal guidance, which he refers to as our "internal GPS." By following this divine destination, things tend to work out. He also highlights that fear has enjoyed a huge advantage throughout human history but reminds us that excitement is the hallmark of inspiration. In summary, focus on positivity and trust your internal guidance to find exciting possibilities.

    Embracing Fear and Pursuing Passions

    Fear is a natural part of stepping outside of our comfort zones and pursuing our passions. While we may experience bad fear, like the fear of harm, good fear, such as the fear of taking on a challenging new exercise, is a hallmark of inspiration. Courage is not about eliminating fear, but about staying loyal to our inner calling and having the bravery to move towards our passions despite the fear. By venturing beyond our comfort zones and embracing the fear, we can become an inspiration to others and experience the magic that happens when we take risks. It's important to distinguish between our inner voice and the voice of fear, testing out which one is truly guiding us towards our purpose.

    Trusting Your Inner Guidance to Move Forward Confidently

    To distinguish our inner guidance from other voices, we should know that our inner guidance always tells us what to do and never what not to do. It affirms and keeps us moving forward, whereas other voices may discourage us. If we feel stuck in our lives, we can try making small changes based on our intuition or focusing on gratitude to get anchored in the present moment. By taking little steps and focusing on the present, we can move forward confidently towards our goals, even if we can't see the entire plan.

    Recent Episodes from Feel Better, Live More with Dr Rangan Chatterjee

    #452 The Science of Rituals & How They Can Transform Our Health, Happiness and Relationships with Professor Michael Norton

    #452 The Science of Rituals & How They Can Transform Our Health, Happiness and Relationships with Professor Michael Norton

    Have you ever thought about the role that rituals play in our health and wellbeing? Whether it's a morning routine, a pre-game warmup, or a cultural tradition, rituals can provide us with structure, meaning, and connection.

     

    Today’s guest is Professor Michael Norton, Professor of Business Administration at Harvard Business School and author of the brand new book, The Ritual Effect: The Transformative Power of Our Everyday Actions, which delves into the science and psychology behind, why turning everyday habits into rituals can improve our work, our relationships and our lives.

     

    In this conversation, Michael and I explore the fascinating world of rituals and how they impact on our mental and physical health. We discuss the distinction between rituals and routines, why they can be really helpful in making our habits stick over the long term and how, by providing order and structure, they can help us manage overwhelm and stress.

     

    We also explore how rituals foster community and connection, how elite athletes like Serena Williams use rituals to enhance performance and mental preparation, and how team rituals, like the New Zealand rugby team’s iconic Hakka, are a great example of how ritual behaviours boost togetherness and collective identity. 

     

    Michael and I also share some of our own personal rituals  - including the preparation rituals I go through each week to prepare for this podcast. And, we also acknowledge that rituals can become problematic if taken to an extreme and the importance of maintaining a healthy relationship with them, using them as tools for self-improvement rather than allowing them to be in control of us.

     

    Ultimately, this is a conversation that offers a compelling case for the power of rituals in enhancing our health and happiness. Whether you're an athlete striving for peak performance, or simply someone looking to live a more fulfilled life, I think you’ll find that understanding the "ritual effect" can be truly transformative.


    Find out more about my NEW Journal here https://drchatterjee.com/journal


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    Show notes https://drchatterjee.com/452


    DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. 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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    #451 BITESIZE | A 103-year-old Doctor’s #1 Secret to Health and Happiness | Dr Gladys McGarey

    #451 BITESIZE | A 103-year-old Doctor’s #1 Secret to Health and Happiness | Dr Gladys McGarey

    Today’s guest is the oldest person I’ve ever welcomed onto my show, and what a great pleasure it was for me to do so. 


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


    Today’s clip is from episode 394 of the podcast with Dr Gladys McGarey.


    She’s 103 years old, co-founder of the American Holistic Medical Association, and author of the fantastic book, The Well-Lived Life: A 102-year-old Doctor’s Secrets to Health and Happiness at Every Age.


    For many of us, finding our purpose in life feels like an optional extra when we’re busy working, raising children or caring for parents. It can be hard to know who we really are or what we want out of life. But Gladys insists we should still strive to identify our reason for getting out of bed every morning.

    Gladys believes each of us holds a unique purpose - a true reason for being here. And in this clip, she invites you to find yours.


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    Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.


    Show notes and the full podcast are available at drchatterjee.com/394


    DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. 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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    #450 How To Eat To Boost Your Body’s Natural Defences & Avoid The Foods That Weaken Them with Dr William Li

    #450 How To Eat To Boost Your Body’s Natural Defences & Avoid The Foods That Weaken Them with Dr William Li

    Today’s guest passionately believes that the decisions we make every day about what we eat, have a huge influence on our overall health. Dr William Li is a medical doctor, internal medicine specialist, research scientist and the author of the 2 international bestsellers, Eat to Beat Disease and Eat To Beat Your Diet. He works in a field of research called Food as Medicine and having been involved with the development of many different drugs over the past few decades, he is passionate about using scientific rigour to analyse the specific benefits of food.


    Dr Li has been a guest on my podcast on 2 previous occasions - Episodes 234 and 376 - and those episodes remain some of the most downloaded episodes in the history of my show. Today’s brand new episode was actually a conversation Dr Li and I recorded together around 2 years ago, but the content within it, is just as relevant today.

     

    In this conversation, we covered a broad range of food related topics that people often find confusing, with the intention of providing more clarity. We start off talking about the foods we might want to consider cutting back on, due to their negative effects on our health. We talk about sugar, artificial sweeteners, ultra-processed foods, alcohol, and the problems with reusing oil when frying.

     

    We also talk about the practical steps we can all take immediately, when it comes to choosing foods that will enhance both our short term and long-term health.

     

    We cover so many different topics today, including:  

    • how you can go about choosing a good quality olive oil,
    • the benefits of pairing certain foods together to increase nutrient absorption,
    • how we can increase the amount of vitamin D in mushrooms,
    • why organic foods are healthier,
    • how to best read food labels,
    • the link between the foods we consume and autoimmune disease,
    • whether supplements are beneficial, and so much more.

     

    Dr Li is someone who wants joy to be at the heart of how we think about our food choices and our health. He is knowledgeable, passionate and a wonderful communicator. I always enjoy my conversations with him, I hope you enjoy listening.

    Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.

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    Show notes https://drchatterjee.com/450

    DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. 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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    #449 BITESIZE | The Simple Habit to Manage Daily Stress and Overwhelm | Tony Riddle

    #449 BITESIZE | The Simple Habit to Manage Daily Stress and Overwhelm | Tony Riddle

    Today’s guest shares a simple daily habit that can help us calm the fight-or-flight system and manage the build up of daily stress.


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


    Today’s clip is from episode 278 of the podcast with natural lifestyle coach and record-breaking barefoot endurance athlete, Tony Riddle.


    Tony believes that through connecting with nature and our natural state, we can experience greater health and happiness.


    In this clip we discuss the physiology of stress and how breathwork can help us, and Tony to take us through a simple breathing exercise, in real time (so you can join in, too).


    Thanks to our sponsor https://www.drinkag1.com/livemore


    Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.


    Show notes and the full podcast are available at drchatterjee.com/278


    DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. 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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    #448 A Proven Prescription for Health and Happiness: Why Being Able To Forgive Improves Your Physical & Mental Wellbeing with Dr Fred Luskin

    #448 A Proven Prescription for Health and Happiness: Why Being Able To Forgive Improves Your Physical & Mental Wellbeing with Dr Fred Luskin

    What does the word forgiveness mean to you? If the very idea of letting go of a past hurt makes you feel indignant or upset, then listening to this podcast could be one of the best gifts you give yourself.


    Today’s guest wants us all to understand why forgiveness matters for our mental and physical health. Dr Frederic Luskin is a clinical psychologist, researcher and speaker who has been teaching at Stanford University for the past 30 years. As Director of the Stanford University Forgiveness Projects, he has taught tens of thousands of people to live happier and more fulfilled lives through the practice of forgiveness, gratitude and meditation.


    Although 20 years old, his book Forgive for Good: A Proven Prescription for Health and Happiness, is as relevant today as it ever was. Based on groundbreaking scientific research, it provides practical strategies for letting go of grudges and resentments. And offers startling insight into the healing powers and medical benefits of forgiveness, and its profound impact on our lives.


    Fred explains how our past hurts are stored in our bodies. People who are able to forgive are physically more relaxed. Their blood pressure and central nervous system normalise, their perception of pain lowers, their risk of depression and anxiety goes down. Crucially, their relationships are more open and trusting, so they feel less alone.


    This is such powerful knowledge to have. Most of us can probably think of an example where we’ve allowed something that’s happened in the past to sabotage our present. Not letting go of old hurts can be a way of trying to protect ourselves and control the future. But Fred points out this is a coping mechanism to stop us acknowledging when we are vulnerable. True resilience means sitting with that discomfort and learning that it will pass.


    Of course this doesn’t mean we don’t have a right to be devastated if our partner has an affair or our boss treats us badly. It’s vital to feel the hurt and process your feelings, says Fred. But if you’re still living in the negative emotions months or years later, it’s time to move on.


    If that sounds easier said than done, rest assured that Fred has plenty of inspiring examples and practical suggestions to help you forgive. He is adamant that forgiveness is a choice and a skill anyone can learn. And you start by giving yourself permission to enjoy your present and future, unbound by the past.


    I really enjoyed my conversation with Fred and completely agree with him that forgiveness is an undervalued human skill. It may feel hard to access, but it is a brave choice and one that in any given situation will trigger a cascade of rewards. I hope this conversation prompts you to reconsider some of your past hurts and move forwards with self-compassion and freedom.


    Dr Chatterjee's Journal https://drchatterjee.com/journal


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    Show notes https://drchatterjee.com/448


    DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. 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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    #447 BITESIZE | How To Heal Chronic Pain | Dr Howard Schubiner

    #447 BITESIZE | How To Heal Chronic Pain | Dr Howard Schubiner

    CAUTION: This podcast episode contains swearing.


    Headaches, migraine, back, neck or joint pain, irritable bowel syndrome (IBS), fibromyalgia – they’re just some of the common causes of chronic pain, which is estimated to affect between a third to half of all UK adults, or just under 28 million of us.


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


    Today’s clip is from episode 310 of the podcast with Director of the Mind Body Medicine Center in Michigan and author of Unlearn Your Pain, Dr Howard Schubiner.


    Emerging neuroscience tells us our brains actually create what we experience in our bodies, through a process called predictive processing. Pain doesn’t come from the body part where it’s felt, it’s created by our brain, signalling that something needs attention.


    Howard believes that in many cases of chronic pain your brain has created a neural pathway which remembers the pain and keeps you trapped in a vicious cycle. 


    In this clip he explains why it’s not ‘all in your head’, your pain is real. And there is something you can do about it. 


    Thanks to our sponsor https://www.drinkag1.com/livemore


    Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.


    Show notes and the full podcast are available at drchatterjee.com/310


    DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. 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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    #446 Why Better Conversations Will Improve Your Health, Essential Skills To Enhance Your Relationships & Why Men Struggle To Open Up with Nihal Arthanayke

    #446 Why Better Conversations Will Improve Your Health, Essential Skills To Enhance Your Relationships & Why Men Struggle To Open Up with Nihal Arthanayke

    Today we’re going meta, as they say. Because this is a conversation about…conversation. More than that, it’s a deep and meaningful exchange about why effective, authentic dialogue is so important to humankind – and yet seemingly in decline. And who better to exchange words with on this topic, than my fellow ‘professional conversationalist’, Nihal Arthanayake.

     

    You may know Nihal as an acclaimed broadcaster and TV presenter. He presents a national daytime show on BBC Radio 5 Live, which has over 1.2 million regular listeners, and his unique style recently won him Interviewer of the Year at the BBC Radio and Music Awards. Nihal is a good friend, so I can testify to his ability to ‘give good chat’. But he’s also brilliant at having public conversations that are bold, thoughtful and honest. Guests from the world's biggest stars to leaders of inner-city gangs have lauded his ability to stimulate positive discussions without the need for confrontation. 

     

    In his wonderful book, Let’s Talk: How To Have Better Conversations, which has recently been released in paperback, Nihal explains that all the scientific evidence points towards us now sharing fewer conversations than we ever have done before. We may have hundreds of connections on social media, but fewer than ever in our daily lives. So, could learning the art of conversation be an antidote to loneliness?

     

    In our conversation, we discuss the importance of empathy and active listening, with your heart and mind as well as your ears and eyes. Are you listening to understand, says Nihal, or simply to respond? We talk about vulnerability in conversation, why men in particular find that difficult, and why it feels so hard for male friends to exchange words like ‘I miss you’ or even ‘I love you’.

     

    Nihal shares his personal experience and advice, such as how he’s approached conversations with friends who are going through tough times, or why he went to couples’ therapy with his wife on realising their interactions had become more transactional than conversational.

     

    He also explains the evolution and psychology of dialogue, as well as the neuroscience of what’s happening in the brain during meaningful discourse. And he shares some powerful, high-profile case studies who’ve proved that it is possible to find common ground with anyone, even those who are your sworn enemies, by finding your common humanity.

     

    I really think that the skills Nihal is encouraging us all to cultivate are essential if we are to live happy and contented lives, but also essential when it comes to our physical and mental wellbeing. This conversation was relaxed and light hearted but at the same time, powerful and provocative. As Nihal says, great conversation is the glue that binds us all together.


    Find out more about my NEW Journal here https://drchatterjee.com/journal


    Thanks to our sponsors:

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    Show notes https://drchatterjee.com/446


    DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. 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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    #445 BITESIZE | The Simple Habit That Can Transform Your Life | Robert Greene

    #445 BITESIZE | The Simple Habit That Can Transform Your Life | Robert Greene

    So many of us struggle to make change in our lives, and each of us has our own journey ahead of us, but, as today’s guest highlights, life is short; all of us have less time than we think to make the changes we want to make.


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


    Today’s clip is from episode 320 of the podcast with best-selling author and speaker, Robert Greene.


    In this clip he shares how meditation can help us gain a better understanding of who we really are, and why self awareness is key to creating lasting change in our lives.


    Thanks to our sponsor https://www.drinkag1.com/livemore


    Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.


    Show notes and the full podcast are available at drchatterjee.com/320


    DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. 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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    #444 The New Science Of Memory, How to Remember What Matters & Why We're Designed To Forget with Dr Charan Ranganath

    #444 The New Science Of Memory, How to Remember What Matters & Why We're Designed To Forget with Dr Charan Ranganath

    We often think about our memories as a record of the past – but what if they’re only a selective and evolving version of it? Today’s guest is a world-leading memory expert who has a surprising message: we’re not supposed to remember everything. In fact, our brains are designed to forget. And much of what you experience today will be lost by tomorrow.

     

    Dr Charan Ranganath is Professor of Psychology and Neuroscience and Director of the Dynamic Memory Lab at the University of California at Davis.  For more than 25 years, he has studied the mechanisms in the brain that allow us to remember past events, using brain imaging techniques, computational modelling and research on patients with memory disorders. The occasion for his appearance on my podcast is the publication of his wonderful new book, Why We Remember: The Science of Memory and How it Shapes Us, which challenges, educates and enlightens, on so much of what we thought to be true about memories.

     

    In this fascinating conversation, he explains that the seemingly selective and unreliable nature of human memory doesn't reveal laziness, distraction or early dementia. Instead, it shows that our brains have not evolved to keep a comprehensive record of events. Rather than live in the past, the brain’s job is to extract the information it needs, to guide our futures.

     

    We also discuss how memories create our sense of self. We learn that our memory is an unreliable narrator but that we can use this to our advantage. By changing our perspective on traumatic experiences, we can feel differently about them in the present – a theory on which many forms of therapy are based.

     

    We also discuss our brain’s ability to change – its plasticity – and how we’re most likely to remember life’s emotional experiences as well as its new and surprising ones. Charan explains why music and smells are evocative cues, why it’s never too late to learn new skills, and why forgetting is a sign of an efficient brain - in fact, one of Charan’s key insights is that we shouldn’t strive to remember more, but to remember better

     

    This is a fascinating conversation, full of fresh ideas, wisdom and practical advice about a topic that deeply matters to all of us.


    Find out more about my NEW Journal here https://drchatterjee.com/journal


    Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.


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    Show notes https://drchatterjee.com/444


    DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. 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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    #443 BITESIZE | Avoid These 3 Foods For Better Brain Health | Max Lugavere

    #443 BITESIZE | Avoid These 3 Foods For Better Brain Health | Max Lugavere

    Today’s guest shares evidence-based principles that will help all of us protect our brain health.


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


    Today’s clip is from episode 330 of the podcast with science journalist and New York Times bestselling author, Max Lugavere.


    Max is on a mission to help people feel better, live longer, and maximise their brain health by optimising their diet.


    In this clip he shares the three food types that we should think about cutting out of our diet – and why. 


    Thanks to our sponsor https://www.drinkag1.com/livemore


    Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.


    Show notes and the full podcast are available at drchatterjee.com/330


    DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. 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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