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    #380 How To Improve Your Memory, Supercharge Your Focus & Learn Faster with Brain Coach Jim Kwik

    enJuly 18, 2023

    Podcast Summary

    • Upgrading our brains in the digital age: overcoming distractions and improving focus, memory, and concentration.By developing skills like accelerated learning and speed reading, being mindful of the negative impacts of digital overload, and structuring our day with intention, we can enhance productivity and cognitive abilities in the modern era.

      In today's digital age, many people are struggling with focus, memory, and concentration due to the increasing prevalence of digital distractions. Technology has amplified the distractions we face, from constant notifications to social media alerts. To overcome these challenges, it is important to proactively upgrade our brains by developing skills such as accelerated learning and speed reading. We must also be aware of the negative impacts of digital deluge, digital deduction, and digital dementia on our cognitive abilities. By structuring our day with intention and focusing on mindset, motivation, and methods, we can improve productivity, cognition, and focus in order to thrive in the attention economy and effectively process and retain information.

    • The Impact of Technology and How to Take ControlBy being mindful of our technology usage and taking responsibility for our actions, we can enhance our productivity, relationships, and overall well-being. Every day is an opportunity for growth.

      The way we use technology has a significant impact on our ability to focus and remember important information. Although technology can be seen as both a tool and a distraction, it is ultimately up to us to control its influence in our lives. By being mindful of our choices and taking responsibility for how we use technology, we can avoid falling into the trap of constant digital distractions. Instead of being passive passengers, we should strive to be proactive pilots, guiding our own thoughts and actions. By being more intentional with our use of technology and avoiding impulsive behaviors, we can enhance our productivity, relationships, and overall well-being. Remember, our lives are shaped by the choices we make, and every day presents an opportunity for us to develop and grow.

    • The Power of a Positive Morning RoutineBy intentionally choosing positive and grounding activities for our morning routine, we can improve our overall well-being and maximize our daily performance.

      Setting a positive morning routine can greatly impact our overall well-being. Just like a thermostat, we have the power to gauge and set the temperature of our life. Starting the day with consuming negative news can result in feeling anxious and negative about the world. Therefore, it is crucial to be intentional about what we consume in the morning. Developing a morning routine that includes elements such as nature, grounding, hydration, and breathing exercises can have a profound effect on our brain health and focus throughout the day. These practices, inspired by ancient cultures, help us reconnect with the natural elements and imitate nature's rhythm. By prioritizing our morning routine, we become our own best coach and can optimize our daily performance and well-being.

    • Shifting from a Reactive to Proactive Mindset for Personal Growth and SuccessBy consciously deciding who we want to be in different situations and investing in personal growth, we can make better decisions, handle challenges effectively, and unlock our full potential.

      We should take a proactive approach to life rather than a reactive one. Instead of focusing solely on to-do lists and tasks, we should also create a "to be" list, considering who we want to be in different situations. By consciously deciding who we want to be, whether it's compassionate, loving, or calm, our behaviors will align accordingly. This approach helps us make better decisions and handle challenges more effectively. Additionally, we should remember that all behavior is belief-driven, and we have the ability to learn and develop new skills. Instead of being limited by what we were taught or our current circumstances, we should invest in learning and training to unlock our full potential.

    • Harnessing Beliefs for Personal TransformationBy aligning our thoughts, emotions, and actions, and actively generating energy, focus, memory, and motivation, we can regain control over our lives and create sustainable transformation.

      Our beliefs drive our behaviors. Jim Kwik emphasizes the importance of fighting against the limitations we place on ourselves and aligning our thoughts, emotions, and actions for success. He encourages individuals to turn nouns into verbs and take personal responsibility for their own agency. By viewing energy, focus, memory, and motivation as processes that can be actively generated, individuals regain control over their lives. Dr. Rangan Chatterjee adds that while knowledge is important, it is not enough to create lasting change. Many people may make positive lifestyle changes temporarily but slip back into old habits because they lack the belief and mindset necessary for sustainable transformation.

    • The Power of Self-Beliefs and Mindset in Behavior ChangeBy changing our beliefs about ourselves and developing self-compassion, we can maintain positive changes, overcome negative behaviors, and achieve growth and progress in all areas of our lives.

      Our behavior is often driven by our beliefs about ourselves. If we have negative beliefs or a problematic relationship with ourselves, we may find it difficult to sustain positive changes and slip back into negative behaviors that align with our self-perception. However, when we change our internal programming and develop self-compassion, it becomes easier to stick to healthy behaviors and transform our lives for the better. Our mindset and self-talk play a crucial role in shaping our beliefs and programming our brains, so it is important to be mindful of the thoughts we entertain. By prioritizing mind management and recognizing the power of our minds, we can overcome limitations and strive for growth and progress in all aspects of our lives.

    • The Transformative Power of Mindset in Shaping Our LivesOur assumptions and attitudes shape our mindset, which in turn influences our actions and abilities. By taking responsibility for our lives and offering hope to others, we have the power to make positive changes.

      Mindset plays a crucial role in our actions and abilities. Jim Kwik emphasizes that our assumptions and attitudes about various aspects of our lives, such as money, health, and relationships, shape our mindset. He shares his personal experience of being labeled as the "boy with the broken brain" and how it limited his abilities until he chose to take responsibility for his life. By taking responsibility, we regain our power and have the ability to make positive changes. Additionally, Kwik mentions the importance of offering hope and real help to others, just like superheroes in comic books. Ultimately, the conversation highlights the importance of mindset and the transformative power it can have on our lives.

    • Taking Responsibility: Empowering Ourselves to Make a DifferenceBy shifting our mindset and focusing on finding solutions, we can overcome obstacles and take control of our lives, allowing us to make positive changes and succeed.

      Taking responsibility for our lives gives us the power to make things better. Jim Kwik emphasizes that while we may face challenging circumstances and have valid reasons to believe we are limited, it is important to question the usefulness of these beliefs. Instead of focusing on why we can't succeed, we should shift our mindset to ask how we can overcome obstacles. By changing our dominant questions and looking for solutions, we activate our reticular activating system, allowing us to find evidence and opportunities that support our positive beliefs. This shift in perspective empowers us to break free from victimhood and take control of our lives, just like individuals who have succeeded despite difficult backgrounds.

    • The Power of Mindset: Overcoming Challenges and Creating Positive Change.Despite the difficulties we face, we have the power to reframe our experiences, take responsibility for our lives, and choose a positive perspective to create change.

      We have the power to change our mindset and overcome challenges, no matter how difficult they may seem. Both Jim Kwik and Dr. Rangan Chatterjee shared stories of individuals who faced unimaginable circumstances, yet they found the strength to reframe their experiences and take responsibility for their own lives. Edith Eger, a Holocaust survivor, emphasized the importance of not allowing our minds to become prisons, while Immaculate, who survived the Rwandan genocide, showed incredible resilience in the face of unimaginable atrocities. These stories serve as a reminder that we have the ability to choose our perspective and create positive change, even in the most challenging situations.

    • Overcoming Adversity: Finding Purpose and StrengthStruggles can lead to personal growth and discovering inner strength. It is important to choose empowering beliefs, avoid making excuses, and be mindful of the impact of media on mental health.

      Going through adversity and struggles can lead to growth and strength. While we often hear about post-traumatic stress, there is also a phenomenon called post-traumatic growth where individuals find a sense of purpose or discover character traits through difficult experiences. These challenges can shape individuals in profound ways, providing them with a mission and authentic strength. It is important to recognize that fear is often learned and can limit our potential. Choosing beliefs that are useful and avoiding excuses are key to making positive changes in our lives. Additionally, comparing ourselves to others on social media can lead to feelings of inadequacy, and it's essential to remember that the grass is greener where we water it. Mental health challenges, such as loneliness and depression, are real, and it's crucial to be mindful of the effects of media and social media on our well-being.

    • The Power of a Positive Mindset in Problem-SolvingBy shifting our mindset and viewing problems as puzzles to be solved, we can approach challenges with curiosity and creativity, leading to more effective problem-solving.

      Our mindset has a significant impact on our perception of problems. Jim Kwik explains that our mindset consists of our attitudes and assumptions about something, including our problems. He shares the story of Quincy Jones, who views problems as puzzles to be solved rather than burdens to be carried. This shift in mindset changes everything, as it allows for a more positive and solution-oriented approach. By reframing problems as puzzles, we can approach them with a sense of curiosity and fun, leading to more creative and effective problem-solving. This highlights the importance of cultivating a positive mindset and being conscious of our attitudes and assumptions about challenges we face in life.

    • The Power of Mindset and Motivation in Personal GrowthDeveloping a growth mindset and finding purpose-driven motivation are crucial for overcoming self-sabotage, taking necessary actions, and achieving personal transformation and success.

      Mindset plays a crucial role in self-sabotage and personal growth. People often take one step forward but two steps back due to their mindset. Merely buying self-help books or acquiring knowledge is not enough if one does not believe in the possibilities, their own capabilities, and their worthiness. The mindset, which includes beliefs about what is possible, personal capabilities, and deservingness, determines one's actions and limits. Additionally, motivation and purpose are essential factors in overcoming limiting beliefs. Without a clear purpose and motivation, individuals will struggle to take necessary actions and achieve desired results. Therefore, developing a growth mindset and finding purpose-driven motivation are vital for personal transformation and success.

    • The Importance of Purpose, Motivation, and Mindset in Achieving SuccessSuccess is not just about knowing what to do; it's about having a strong purpose, motivation, and mindset to actually do it. To achieve our goals, we need to align our energy and focus with our purpose.

      Having a strong purpose and motivation is crucial for achieving success in any endeavor. While it's important to have the right methods and techniques, without a clear reason and the drive to pursue it, our efforts may fall short. Jim Kwik emphasizes that common sense is not common practice, and many people know what to do but struggle to actually do it. Mindset and motivation play a significant role in bridging this gap. Whether it's improving our health, personal growth, or self-actualization, having a strong purpose and the energy to pursue it is key. Additionally, learning states like curiosity, anticipation, and focus can be cultivated to support our journey. So, the key to success lies in aligning our purpose, energy, mindset, and motivation towards our goals.

    • The Power of Reading: Boosting Productivity and Accelerating LearningReading is a valuable habit that can save time, enhance mental fitness, and provide access to decades of knowledge. To maximize productivity, it's essential to prioritize self-care, have a supportive environment, and take small steps towards big goals.

      Reading is a crucial habit that can accelerate learning and boost productivity. Jim Kwik highlights how leaders are readers and emphasizes the advantage of being able to download decades of experience by reading books. He mentions that by increasing reading speed, one can save significant hours each day, leading to increased productivity over time. Additionally, reading is compared to exercise for the mind and is essential for mental fitness. However, the conversation also emphasizes the importance of having energy and motivation to engage in reading or any other productive activity. It is mentioned that managing stress, getting enough sleep, eating brain-healthy foods, and surrounding oneself with a positive peer group are all factors that contribute to maintaining energy levels and motivation. Finally, the conversation emphasizes the significance of breaking down big goals into small, simple steps to facilitate progress and accomplish tasks.

    • Taking small steps and cultivating the right mindset can lead to success and personal growth.Break down goals into achievable actions, believe in yourself, and establish a supportive morning routine to bring about positive changes in your life.

      Small, simple steps can lead to significant progress. Jim Kwik emphasizes the importance of breaking down goals into tiny actions that are achievable and cannot lead to failure. By taking these small steps consistently, one can gradually achieve their desired outcomes. Additionally, mindset and motivation play crucial roles in the journey towards success. It is essential to believe in one's capabilities and focus on personal growth rather than seeking safety and comfort. Upgrading mindset, motivation, and methods are vital for long-lasting changes. Dr. Rangan Chatterjee highlights the significance of a morning routine that includes mindfulness, movement, and mindset. By setting up an environment that supports these habits, individuals can easily incorporate them into their daily lives and experience positive transformations.

    • The Importance of Intentionally Setting a Positive Tone for Your DayStart your day by consciously choosing to avoid negativity and protect your energy. Develop your focus like a muscle by avoiding distractions and making intentional choices for a more positive and productive day.

      Intentionally setting the tone for your day is crucial. Starting the day by reacting, consuming negative news, and watching dark content can negatively impact your mindset and overall well-being. Dr. Rangan Chatterjee emphasizes the importance of making conscious choices to avoid negativity and protect your energy. Just as we carefully choose the foods we feed our bodies, we should also be mindful of the information and media we consume. Jim Kwik adds that focus is like a muscle, something that can be developed and strengthened. By avoiding distractions, such as constantly checking our phones, we can enhance our ability to concentrate and improve our overall productivity. By setting positive intentions and making intentional choices, we can create a more positive and fulfilling day.

    • Practicing mindfulness in everyday activities for increased presence and productivity.Incorporating mindfulness into daily routines, such as eating and brushing teeth, and using a framework of creating, consuming, and clearing can optimize productivity and mental clarity. Journaling, particularly gratitude journaling, cultivates appreciation for what we have, leading to greater wealth and happiness.

      Practicing mindfulness goes beyond traditional meditation and can be applied to various daily activities. Brushing teeth with the opposite hand or eating with the opposite hand forces one to be present and mindful. It is not just about what we eat but also how we eat and being in a parasympathetic rest and digest state. Jim Kwik suggests a framework of creating in the morning, consuming in the afternoon, and clearing in the evening to optimize productivity and mental clarity. Journaling, especially gratitude journaling, is a powerful practice that trains the nervous system to appreciate what we have, leading to a greater sense of wealth and happiness.

    • Setting intentions and reflecting: Practices for an active and intentional lifeCultivating gratitude and intention in the morning, reflecting in the evening, and using analog setups like writing in journals can enhance our performance and help us become high performers in different areas.

      Setting intentions and reflecting on our experiences are important practices for living an active and intentional life. Dr. Rangan Chatterjee emphasizes the need to frame our day with gratitude and intention in the morning and engage in reflection in the evening. He compares this process to how athletes have coaches who assess their performance and help them improve. Dr. Chatterjee also expresses the preference for analog setups and writing in journals to create intentional friction and prevent engaging in behaviors we don't desire. Furthermore, Jim Kwik reinforces the benefits of handwriting notes over digital note-taking, as it forces us to filter and organize information, leading to better comprehension and retention. Taking these actions can help us become high performers in various aspects of our lives.

    • Prioritizing Habits for a Fulfilling LifeDesigning proper habits involves making unhealthy choices difficult and healthy choices easy. Schedule time for personal growth and self-care to prioritize mental and physical well-being. Prioritizing self-love and compassion leads a balanced life.

      Designing proper habits involves making the things that are not good for you more difficult, while making the things that are good for you easy to do. This applies to various aspects of life, such as technology use, food choices, and self-care. By deliberately setting up our environment and scheduling activities like reading, we can prioritize our mental and physical well-being. Just as we schedule important meetings and appointments, it is crucial to schedule time for personal growth and self-care. Additionally, developing self-love and compassion is essential in making choices that benefit ourselves in the long run. Ultimately, prioritizing the most important things, including self-care, is key to a fulfilling and balanced life.

    • The Power of Intention and Questioning: Shaping Our Experiences and Outcomes.Our questions determine our beliefs and actions. By asking empowering questions, we can shape our mindset, behavior, and ultimately, our desired outcomes in life.

      The questions we ask ourselves have a significant impact on our experiences and outcomes. Jim Kwik highlights the power of intention and questioning in various aspects of life. By having a clear intention while reading a book, we can enhance our understanding and retention of information. Similarly, asking specific and empowering questions can shape our mindset and behavior. The example of seeing pug dogs everywhere when Jim's sister sent him pictures reflects how our brain focuses on what we prioritize. The dominant questions we consistently ask ourselves define our beliefs, actions, and even our personality traits. Therefore, it is crucial to be mindful of our dominant questions and choose ones that empower us and lead us towards our desired outcomes. Questions truly are the answer to shaping our lives.

    • The Power of Asking the Right Questions for Personal Growth and LearningBy asking empowering questions and taking responsibility for our growth, we can improve our focus, emotions, actions, and overall life experiences, leading to effective learning and lasting changes.

      The questions we ask ourselves have a significant impact on our focus, emotions, actions, and overall life experiences. Jim Kwik emphasizes the importance of identifying our dominant question, which is the question that determines our mindset and outlook on life. By asking empowering questions like "How do I make this better?" or "How can I make the most of this moment?", we activate our agency and take responsibility for our own growth and improvement. These questions guide us in seeking answers and solutions, helping us to utilize knowledge effectively. Additionally, Dr. Rangan Chatterjee highlights the importance of priming ourselves before reading or learning by asking the right questions. By adopting a mindset of personal responsibility and agency, we can enhance our learning experiences and make lasting changes in our lives.

    • Taking Control of Mindset and BehaviorWe have the power to control our mindset and behavior, even in challenging situations. By being curious and engaged, asking the right questions, and teaching what we've learned, we can enhance our understanding and enrich lives.

      We have the power to control our mindset, motivation, and behaviors in any situation. Jim Kwik emphasizes the importance of taking responsibility for how we feel and what we think, rather than simply reacting to external circumstances. By choosing to be curious and engaged, even in seemingly boring or uninteresting situations, we can find ways to entertain and energize ourselves. Jim also highlights the value of asking the right questions and approaching learning with intention. Moreover, he suggests that teaching what we have learned enhances our own understanding and enriches the lives of others. Finally, he shares a practical tip of adjusting the angle of a book to reduce visual fatigue and improve reading speed.

    • Improve Your Reading Speed with a Visual PacerUnderlining words with your finger or pen while reading helps to stay focused, absorb information efficiently, and prevent forgetting or misunderstanding content. Practice this method to increase reading speed and comprehension.

      Using your finger or a visual pacer while reading can significantly improve your reading speed. By underlining the words with your finger or a pen, you create a visual guide that helps you stay focused and prevents your mind from wandering. This technique allows you to absorb information more efficiently and reduces the chances of forgetting what you just read or misunderstanding the content. By practicing this method, you can increase your reading speed and comprehension. It is a simple yet effective strategy that even children naturally use when they are learning to read. So, next time you pick up a book, try using your finger as a visual pacer and observe the difference it makes in your reading speed and understanding.

    • Improving Focus and Comprehension Through Finger-Pacing TechniqueBy using your finger to underline words while reading, you can enhance your focus, comprehension, and reading speed. Just 10 minutes a day for 30 days can lead to significant improvement.

      Using your finger as a visual pacer while reading can improve your focus and comprehension. Our eyes are naturally attracted to motion, and by using our finger to underline the words across the page, our attention is kept within the information instead of being pulled apart. Additionally, our neurology is set up in a way that certain senses, like sight and touch, work closely together. By physically engaging with the text through underlining, we feel a greater connection to our reading. This technique can significantly increase reading speed and comprehension. It only takes 10 minutes a day for 30 days to see a significant improvement. To learn more, you can access a free one-hour masterclass at jimquick.com/more.

    • Dr. Rangan Chatterjee's Effective Podcast Preparation ProcessTaking notes, reviewing them before the interview, and using colors to consolidate information helps Dr. Chatterjee have organic and engaging conversations with his guests.

      Dr. Rangan Chatterjee has a unique and effective process for preparing for his podcasts. He personally reads the book of the guest, underlining key words and phrases, and also takes notes in a journal. He doesn't have set questions but focuses on themes and ideas that he wants to discuss. One hour before the guest arrives, he reviews his notes and writes down keywords and key ideas in a podcast book. He uses different colors to help consolidate the information and stimulate his brain. Although he rarely looks at these notes during the conversation, they provide a safety net in case he forgets or runs out of things to say. This process has been refined over years of experience and enables Dr. Chatterjee to have organic and engaging conversations with his guests.

    • Discover Your Brain Animal and Improve Your Learning and Work StrategiesUnderstanding your dominant brain animal and tailoring your learning and working strategies accordingly can enhance your productivity, efficiency, and overall personal growth.

      Understanding your brain type can greatly inform your approach to learning, problem-solving, and goal-setting. By identifying whether you align more with the logical and data-driven owls, the creative and visionary dolphins, or the empathetic and collaborative elephants, you can personalize your learning and working strategies. Knowing your dominant brain animal can guide you in areas such as reading, studying, note-taking, and even goal-setting. It is important to remember that nobody is 100% of any one brain animal, but having a filter based on your primary and secondary animal can be beneficial. Additionally, having the curiosity to know yourself and the courage to be yourself are crucial for personal growth and happiness.

    • Living a Purposeful Life: Education, Brain Health, and Following Your Own PathJim Kwik emphasizes the importance of education, pursuing meaningful relationships and careers, and making choices that align with our values to live a purposeful life.

      Our lives are shaped by the lessons we teach and the choices we make. Jim Kwik shares his passion for education and brain health, emphasizing the need for Alzheimer's research and addressing gender bias in research. He also reflects on the wisdom he gained from spending time with elders in senior centers and nursing homes, recognizing the importance of pursuing meaningful relationships and careers without the limitations of others' opinions. He emphasizes the importance of living a life filled with learning, laughter, love, and growth, rather than being governed by fear and societal expectations. Jim's near-death experience reminded him of the legacy he wants to leave behind, prompting him to take action and fulfill long-standing goals. Ultimately, this conversation highlights the significance of living a purposeful life and making choices that align with our values.

    • The Importance of Physical Movement and Brain Stimulation for Brain Health and Learning Abilities.Engaging in physical movement and challenging our brains through activities like juggling or using our non-dominant hand can positively impact brain development and enhance cognitive function. Recognizing individual strengths and weaknesses is crucial for effective learning experiences.

      Physical movement and challenging our brains in different ways can have a positive impact on our brain health and learning abilities. Jim Kwik explains that as our body moves, our brain grooves, indicating the importance of movement in brain development. Juggling, for example, can create more white matter in the brain and stimulate different parts of the brain. Using our non-dominant hand or participating in activities like table tennis can also stimulate different areas of the brain and enhance cognitive function. It is essential to understand that everyone has unique strengths and weaknesses when it comes to learning and teaching, and recognizing and honoring these strengths can lead to more effective learning experiences.

    • Improving Brain Function Through Table Tennis and JugglingEngaging in table tennis and juggling activities can enhance hand-eye coordination, reaction time, thinking speed, cardiovascular fitness, reading skills, and overall cognitive abilities.

      Engaging in activities such as table tennis and juggling can have numerous benefits for the brain. These activities help improve hand-eye coordination, reaction time, and thinking speed. Additionally, they provide a good cardiovascular workout if done properly. Playing table tennis with the non-dominant hand can further enhance brain function, as seen in the example of the snooker player who excelled with both hands. Similarly, juggling requires focusing on multiple objects, which can enhance reading skills by training the eyes to soften their gaze and take in more words at once. These activities serve as metaphors for life, where we often feel like we're juggling different tasks. By challenging ourselves in these activities, we can stimulate our brains and improve our overall focus and cognitive abilities.

    • Enhancing Reading Skills for Improved Information Processing and Time ManagementRelax, expand peripheral vision, recognize sight words, and read at a faster pace to increase comprehension, stay focused, and save time.

      Improving our reading skills can have a significant impact on how we process information and save time. By being more relaxed and expanding our peripheral vision, we can take in more information at once and avoid narrowing our focus. It is also important to recognize that our reading speed is often limited by our speech speed, but we can read faster than we think. Sight words, which make up the majority of what we read, do not need to be pronounced in our minds, allowing for quicker comprehension. Additionally, reading too slowly can lead to distractions, as our brain seeks stimulation elsewhere. By reading at a faster pace, we can engage our mind and stay focused.

    • The Power of Learning How to Learn: Sharpen Your Mind and Achieve SuccessPrioritizing learning how to learn, specifically by improving reading skills, memory, and focus, is crucial for personal growth and development. Implementing the knowledge gained through reading and taking action is key to unlocking the mind's potential.

      Prioritizing learning how to learn is essential for improving brain function and achieving success in various areas of life. By focusing on developing skills such as reading better, improving memory, and enhancing focus, individuals can sharpen their minds and make learning easier. Reading more, even for just a few minutes a day, is emphasized as a crucial habit for personal growth and development. Leaders are readers, and by dedicating time to reading and implementing what is learned, individuals can gain knowledge and expertise in different subjects. Taking action and utilizing knowledge is emphasized as the key to unlocking the power and potential of the mind.

    • The Power of Continuous Learning and Personal GrowthBy reading regularly, asking powerful questions, participating in quizzes, teaching others, and implementing what we've learned, we can live a transformative and limitless life.

      Continuous learning and personal growth are essential for living a limitless life. Jim Kwik emphasizes the importance of reading regularly and asking ourselves powerful questions that can enhance our experiences and guide our actions. He also encourages taking simple steps to improve brain function, such as participating in quizzes and sharing the results. Teaching others what we have learned is another crucial aspect, as it not only solidifies our knowledge but also creates a cycle of learning and sharing. By exchanging ideas and implementing them in our lives, we can truly integrate and embody what we have learned, leading to a transformative and limitless existence.

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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.

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    Show notes https://drchatterjee.com/460

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    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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    #458 Why You Dream: What Your Sleeping Brain Reveals About Your Waking Life with Brain Surgeon Dr Rahul Jandial

    Have you ever woken up from a vivid dream and wondered about its meaning? Or perhaps questioned the purpose of dreaming altogether? It’s certainly a fascinating topic and one which I have never covered before on my podcast.

     

    This week, I’m delighted to welcome back Dr Rahul Jandial, a dual-trained neurosurgeon and neurobiologist. He is an expert in brain health, a world-renowned brain surgeon who routinely undertakes complex cancer operations and he’s also the author of the brand-new book, ‘This is Why You Dream: What Your Sleeping Brain Reveals About Your Waking Life’. 

     

    During our conversation, Rahul explains his belief, that we sleep, in order to dream. When we are asleep, our brains are not resting but instead shift into a different state where areas linked to imagination and creativity become more active.

     

    While dreams remain a largely unexplained phenomenon, Rahul shares his insights into common dream themes, the importance of dreams in childhood brain development, and the highly personal nature of dream interpretation. He also covers practical techniques for remembering dreams, the concept of lucid dreaming, the potential links between dreaming and future brain health, and also shares some profound insights about the brain at the time of death. 

     

    Throughout our conversation, Rahul emphasises that although dreams have captivated humans for centuries, they remain a mysterious and intensely personal aspect of our lives. However, if we approach our dreams with curiosity, they have the potential to gift us valuable insights about the contents of our minds and our emotions.

     

    The topic of dreams clearly resonates with many of you - I received over 1,000 comments and questions about dreams when I announced this upcoming episode on my Instagram page.  And, I’m happy to say that Rahul answers some of these questions throughout our discussion, offering his unique perspective as both a neuroscientist and a neurosurgeon.

     

    So whether you're a vivid dreamer or someone who rarely remembers their dreams, this episode offers a captivating glimpse into our sleeping minds.

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    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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    #457 BITESIZE | The Secrets to Reversing Your Age and Living Longer | Dr Mark Hyman

    #457  BITESIZE | The Secrets to Reversing Your Age and Living Longer | Dr Mark Hyman

    What if you could slow down ageing or even reverse it?


    Today’s clip is from episode 338 of the podcast with medical doctor and best-selling author Dr Mark Hyman. 


    His latest book, Young Forever: The Secrets To Living Your Longest, Healthiest Life, challenges us to reimagine our biology and the entire process of ageing.


    In this clip Mark explains how our daily food choices influence the speed at which we will age, and shares some powerful research showing that we we might be able to reverse our biological age by up to three years in just eight weeks.


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    Show notes and the full podcast are available at drchatterjee.com/338


    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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    #456 How Smartphones Are Rewiring Our Brains, Why Social Media is Eradicating Childhood & The Truth About The Mental Health Epidemic with Jonathan Haidt

    #456 How Smartphones Are Rewiring Our Brains, Why Social Media is Eradicating Childhood & The Truth About The Mental Health Epidemic with Jonathan Haidt

    Today’s episode is about a topic that I am truly passionate about - the introduction of social media and smartphones into all aspects of our lives - and what impact this is having on us individually, collectively and, perhaps most urgently, what impact is this having on our children.

     

    Jonathan Haidt is arguably one of the worlds’ most eminent psychologists. He is a Professor of Ethical Leadership at New York University’s Stern School of Business and the author of 4 best-selling books, including his latest The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness.

     

    In this episode, Jonathan and I explore how the fundamental differences between online and real-world interactions are affecting young people's social, emotional and cognitive development. We discuss why girls face unique risks on social media, from damaged relationships and reputations to harassment, and how gaming and pornography are shaping boys' expectations of relationships.

    Jonathan also shares some eye-opening data about the link between a decline in teen mental health and the widespread adoption of smartphones and social media. He emphasises the need for collective action to create healthier norms around technology use, both at home and in schools.

    We dive into practical strategies for parents, including setting clear boundaries and prioritising hobbies and family time. Our conversation also touches on the challenges of navigating technology use in a world where the pace of change has been so fast.

    Jonathan remains optimistic that we're nearing a tipping point and outlines four key norms we can all adopt with our children—even if they’re already dependent on their phones throughout the day. We also discuss in detail what we believe schools could be doing to help their students have less screen time and the importance of collaborating with other families to support healthier habits.

    As a parent and a doctor, I'm deeply concerned about the mental health crisis facing our children and young people. But if, as a society, we can come together to raise awareness and take purposeful action, we can create a healthier future for the next generation.

    I think this is one of the most important conversations that I have ever had on my podcast. Jonathan and I both believe that the rewiring of our children’s brains to be one of the most urgent societal harms that needs addressing.  My hope is that you find this conversation eye opening, enlightening and thought provoking - and I very much hope it prompts you to take action.

    Buy tickets for my stage tour https://drchatterjee.com/tour

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    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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    #455 BITESIZE | The Surprising Truth About Exercise and Keeping Your Brain Healthy | Dr Tommy Wood

    #455 BITESIZE | The Surprising Truth About Exercise and Keeping Your Brain Healthy | Dr Tommy Wood

    It's easy to believe that we have to dedicate lots of time and energy to exercise. That, unless we're pushing ourselves to our limits, it's not worth doing. But my guest this week disagrees - as do I.


    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 404 of the podcast with medical doctor and neuroscientist, Dr Tommy Wood.


    Like myself, Tommy is passionate about empowering you to take control of your health by simplifying the wealth of existing information and giving you practical, realistic recommendations.


    In this clip he shares his current perspective on movement and why you don’t need to exercise for hours to gain benefits for your body and your brain.


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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/404


    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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    #454 How To Live Your Life Without Regret, The Importance of Speaking Your Truth & Why Silencing Yourself Impacts Your Health & Happiness with Africa Brooke

    #454 How To Live Your Life Without Regret, The Importance of Speaking Your Truth & Why Silencing Yourself Impacts Your Health & Happiness with Africa Brooke

    How often do you stop yourself from saying what you really think for fear of being rejected, punished, or not fitting in? Whether it's sharing our true thoughts at work, online, or with loved ones, self-censorship can prevent us from fully expressing ourselves and living authentically. It can also have profoundly negative consequences for our health and happiness.

     

    This week’s guest is Africa Brooke, an internationally recognised consultant, accredited coach, public speaker and podcaster. She’s also the author of the wonderful new book, The Third Perspective: Brave Expression in the Age of Intolerance.

    In our conversation, Africa explains the different ways in which we silence ourselves and the severe consequences, over time, when we don’t change course. She also explains the importance of creating a culture where everyone has room to mess up, stumble, learn and grow - privately and publicly - without the overwhelming pressure to be perfect.

    Africa shares her journey with addiction and reveals how it taught her valuable lessons about the importance of self-honesty and authentic expression for personal wellbeing and growth. She emphasises that the path to overcoming self-censorship starts with self-awareness, taking responsibility for our values, and practising honest expression, even if it feels uncomfortable.

    We also explore how we can better approach disagreements with others, the importance of avoiding absolutist thinking and how we can model healthy expression for our children, by showing up as our imperfect selves - by living and speaking our truth, we build trust and give them permission to do the same.

     

    I think Africa is someone who is talking about a crucially important topic in the most beautiful, profound and compassionate way. My hope is that this conversation serves as a powerful reminder of the freedom and wholeness that comes with authentic self-expression and how embracing our true voice is a courageous and transformative act.

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    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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    #453 BITESIZE | Do This Every Day to Reduce Stress, Boost Immunity & Increase Resilience | Dr Susanna Søberg

    #453 BITESIZE | Do This Every Day to Reduce Stress, Boost Immunity & Increase Resilience | Dr Susanna Søberg

    Cold showers, icy plunge pools, outdoor swimming – are you a fan, or does the very idea make you shiver? 


    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 322 of the podcast with Dr Susanna Søberg.


    Susanna is arguably one of the leading researchers on the topic of cold water immersion therapy. Her research on the physiology of deliberate cold and heat exposure is helping to back up what many cultures have known instinctively for thousands of years – changing our temperature is good for us.


    In this clip we discuss some of the new science around one of the biggest wellness trends of the past few years and Susanna gives some great tips so you can get started.


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


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    Show notes and the full podcast are available at drchatterjee.com/322


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    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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    #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.


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