Logo

    #420 How To Get Well and Stay Well: 6 Healthy Habits We All Need To Know with Dr Gemma Newman

    By asking two simple questions daily and consistently embodying your values, you can become the person you aspire to be and live a purposeful life.

    enJanuary 24, 2024

    About this Episode

    What is it that really makes us healthy? Is it regular trips to the doctor, a swift diagnosis, and medicine when we need it? Or do we need a more holistic approach? Today’s guest believes it is the latter. 

     

    Dr Gemma Newman has been a family doctor in the NHS for 20 years. She is regularly invited to speak and teach all over the world and is incredibly passionate about treating body, mind and spirit as one - and this forms the basis of her brand new book, Get Well Stay Well - The Six Healing Health Habits You Need To Know.

     

    Like me, Gemma increasingly found that her conventional medical training wasn’t yielding positive results for many of her patients - so she decided to take a more open-minded approach, studying nutrition, psychotherapy and a range of other holistic methods and combined them with her conventional medical practice. And, very soon, she began to see radical transformations in the health of her patients.

     

    It’s this holistic method that Gemma explains in our conversation today, using the acronym GLOVES - which points to six key areas of life we can address if we want to get well and stay well. They’re ways of thinking, being and doing that should be front and centre in our lifestyles, and, of course, we discuss them all during our conversation together. 

     

    Crucially, Gemma, believes the first step in any effective, lasting behaviour change is finding self-compassion, and her approach will help you trust your inner wisdom, feel more in control, and stop outsourcing your wellbeing to the doctor’s surgery. And in a world where ‘wellness’ often comes with a hefty price tag, her suggestions are all free.

     

    Gemma writes and speaks from the heart and I think you will really enjoy this conversation.


    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.


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


    Thanks to our sponsors:

    https://drinkag1.com/livemore

    https://zoe.com


    Show notes https://drchatterjee.com/420


    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.



    Hosted on Acast. See acast.com/privacy for more information.


    🔑 Key Takeaways

    • Listening and understanding patients' challenges and perspectives is essential for healthcare professionals to help them overcome barriers and make positive changes in their health.
    • Understanding the link between emotional issues and physical symptoms can lead to healing and relief through self-reflection and exploration of deeper aspects of life and relationships.
    • Our emotional state affects our physical well-being, and healthcare professionals should consider individual experiences and alternative approaches for treatment rather than relying solely on expensive treatments.
    • Our physical and mental health are interconnected, and it is crucial to address both aspects in order to improve overall wellbeing. The GLOVES framework offers practical steps to take care of ourselves and address any blind spots.
    • By prioritizing sleep, cooking nutritious meals, and eating mindfully, even small lifestyle changes can lead to significant improvements in overall health conditions such as eczema, asthma, and hay fever.
    • Small daily habits and choices, such as sleep, digestion, stress management, gratitude, love, and time spent outdoors, play a significant role in our overall health and well-being.
    • Embracing gratitude and self-compassion can bring positive shifts in our brain, reduce physical pain, and improve overall well-being, helping us let go of negativity and find love within ourselves.
    • Practicing gratitude, shifting our mindset, and incorporating visualization can improve mental and physical health, diminish perception of pain, and boost self-esteem. Each individual's approach to health is unique.
    • Visualization is a powerful tool that can improve physical abilities and outcomes. It is accessible to everyone and can help shape actions and decisions, leading towards desired outcomes.
    • By incorporating the feeling of what we envision and setting intentions, we can live mindfully, make conscious choices, break old patterns, and cultivate qualities like compassion.
    • By asking two simple questions daily and consistently embodying your values, you can become the person you aspire to be and live a purposeful life.
    • Compassion and listening are vital in healthcare relationships, and both doctors and patients should recognize the impact of emotional and professional exhaustion. Patients can empower themselves by taking ownership of their health and being proactive.
    • Spending time in nature, whether by physically going outside or simply looking at images, can enhance our physical and mental health, providing a sense of calm and perspective in our busy lives.
    • Spending time in nature, whether through walks, looking at water, or simply gazing into the horizon, can improve our physical and mental well-being, leading to a better overall quality of life.
    • Incorporating elements of nature into our daily lives, such as walking barefoot or having house plants, can enhance our physical and mental well-being.
    • Our perspective and the stories we tell ourselves shape our experience in life. By reframing situations and finding meaning in our suffering, we can create better narratives and find inspiration in others' resilience.
    • Love is essential for babies' development and overall well-being. Expressing gratitude for the love we give and receive brings contentment. Being aware of our interconnectedness and the impact of love is a profound realization.
    • Forgiveness is a gift we give ourselves to find peace and release. By letting go of resentment, we can focus on healing ourselves and lifting others.
    • Forgiveness doesn't always require lengthy discussions or reopening past wounds. Each individual's needs for forgiveness may vary, and it's essential to prioritize our own well-being.
    • Regular therapy, self-compassion, and setting boundaries are essential for personal growth. Listening to our hearts, practicing forgiveness, and using the power of three can lead to positive changes in our lives.
    • Incorporating plants, peace, and purpose into daily life, along with practices like tapping, can lead to improved overall well-being and a healthier mindset.
    • Take charge of your health with practical tools and empower yourself with self-compassion and gratitude. A heartfelt guide to improving your well-being by Gemma Newman.

    📝 Podcast Summary

    The Importance of Self-Compassion in Behavior Change

    Self-compassion is crucial for making lasting behavior changes. Many people struggle to make changes because they have a hard time envisioning a better future or seeing themselves differently. Dr. Gemma Newman, a family doctor, emphasizes the importance of listening to patients' stories and understanding the self-perceptions and narratives they hold about their health and lives. This realization came to her after years of practicing medicine and noticing that even the right solutions may not be perceived as achievable or desirable by patients. By listening and truly understanding patients' challenges and perspectives, healthcare professionals can help them overcome barriers and make positive changes in their health.

    The Interconnection between Physical Health and Emotional Well-being

    Our physical health is often interconnected with our emotional well-being and relationships. The story of the patient discussed highlights how unresolved emotional issues can manifest as physical symptoms like headaches. By taking the time to explore the deeper aspects of his life and relationships, he was able to uncover the underlying source of his pain. Through a meaningful exercise of reflecting on what he had learned and what he was grateful for, he found peace and acceptance. This story emphasizes the importance of recognizing the impact of emotions on our physical health and the power of self-reflection in finding healing and relief.

    The Mind-Body Connection and Individualized Healthcare

    Our emotional state plays out in our physical bodies. Our body often tries to communicate with us through physical symptoms when we may not be consciously aware of what's going on in our minds. This connection between our emotional and physical worlds is something that doctors find challenging to talk about because it varies for each person. It's important to understand that our physical problems are not necessarily caused by our mental problems. However, chronic diseases can be influenced by the stress and challenges of life, which affects both our body and mind. Healthcare professionals need to recognize that different individuals may have different causes for similar symptoms, and a one-size-fits-all approach may not be effective. It is crucial to help individuals reflect on how life experiences have shaped their perceptions and consider alternative approaches that don't necessarily require expensive treatments.

    The Connection Between Physical and Mental Health

    The mind and body are not just connected, they are one and the same. We cannot separate our physical health from our mental health because they both impact each other. The idea of treating physical and mental health as separate entities is causing problems. It is important to understand that our physical body, mental body, and energetic body are all part of one body-mind connection. To improve our overall wellbeing, it is essential to consider various influences on our physical, mental, emotional, psychological, and spiritual health. The GLOVES framework, which stands for gratitude, love, outside, veggies, exercise, and sleep, provides simple and practical steps that can be taken to Feel Better. By incorporating these elements into our lives, we can take care of ourselves and address our blind spots.

    Lifestyle Choices and Small Changes Can Make a Big Difference

    Taking care of our overall well-being, including lifestyle choices and habits, can have a significant impact on various health conditions. The story of a woman with eczema, asthma, and hay fever illustrates this point. Initially, she was only given creams and advised to avoid latex gloves. However, upon further discussion, it was revealed that her lifestyle habits were affecting her health. By making small changes like prioritizing sleep, cooking nutritious meals, and eating mindfully, she experienced improvements not only in her eczema but also in her asthma and hay fever symptoms. This highlights the importance of consistent small wins and how they can add up to make a significant difference in our overall health.

    Overlooked Factors Impacting Health

    Our overall health and well-being are influenced by various factors, some of which may not be commonly acknowledged in traditional medicine. We can see that small habits and choices we make every day can have a cumulative effect on our health, both positive and negative. Simple practices like getting enough sleep, taking the time to properly digest our food, and managing stress can significantly impact our immune system and overall health. Additionally, incorporating gratitude, love, and spending time outdoors into our lives can have powerful effects on our well-being. It's important to recognize and value these often overlooked aspects of our health for a more holistic approach to wellness.

    Cultivating gratitude and self-compassion for a meaningful life

    Practicing gratitude and self-compassion can bring light and meaning to our lives, even in times of struggle and pain. It's not just for the wealthy or problem-free individuals, but for everyone, including those facing chronic diseases or experiencing emotional pain. When we embrace gratitude, our brain undergoes a positive shift, allowing us to be more present in the moment and relax our racing thoughts. This process can help reduce physical pain and improve our overall well-being. Even in the face of adversity, cultivating gratitude can help us let go of negativity, move forward, and find love within ourselves. So, gratitude journaling and focusing on the things we are thankful for can be beneficial, regardless of our circumstances.

    The power of gratitude and reframing for better well-being

    Practicing gratitude and reframing the meaning of certain things can have a significant impact on our mental and physical well-being. Studies have shown that gratitude journaling and writing gratitude letters can lead to greater improvement in mental health compared to counseling or simply writing down problems. Additionally, there was a 16% reduction in pain perception among those who practiced gratitude. This suggests that lowering emotional pain and enhancing the meaning of certain things can potentially diminish our perception of physical pain. By reflecting on ways to minimize emotional pain and shifting our mindset, we can gain a sense of autonomy in our health and improve our self-esteem. Furthermore, incorporating visualization and mental rehearsal into our lives can help us imagine a better future and open our minds to new possibilities. It's important to remember that there is no one-size-fits-all approach to health, and we each have different starting points.

    Harnessing the Power of Visualization for Success

    Visualization can have a powerful impact on our abilities and outcomes. Studies have shown that imagining ourselves engaging in certain actions can actually lead to physical improvements, even without physically doing those actions. The concept of visualization is not limited to elite athletes, as anyone can harness its benefits. By envisioning ourselves in a better state, whether it's feeling healthier or making small positive changes, we can shape our actions and decisions accordingly. It's a tool that is accessible to everyone and can help us create a clearer path towards our desired outcomes. So, next time you want to make a change, try using the power of visualization to set yourself up for success.

    Expanding the Boundaries of Visualization

    Visualization doesn't have to be limited to forming images in the mind's eye. For Gemma Newman, it's about embracing the feeling of what she envisions, while for Rangan Chatterjee, it's about setting intentions and focusing on a specific quality to embody each day. Both approaches demonstrate the power of mindfulness and living with purpose. By embracing gratitude and love, and understanding our values, we can navigate life with a mindful approach, making conscious choices on how we want to show up in the world and the impact we want to make. This practice not only brings clarity and direction to our actions but also helps us break old patterns and cultivate qualities like compassion.

    Simplifying Purpose and Values

    Finding purpose and living out your values doesn't have to be complicated or overwhelming. By asking yourself two simple questions every day - "What is my most important value today?" and "What can I do today that will honor that value?" - you can show up as the kind of person you want to be. It's not about grand gestures or huge life decisions, but rather about consistently embodying your values on a daily basis. To deepen your connection to your values, you can even create a code word or memory that represents them. This practice can have a profound impact when repeated day after day, guiding you towards a life aligned with your true purpose.

    The Importance of Compassion and Self-Empowerment in Healthcare

    Compassion and listening are crucial in healthcare relationships. Dr. Gemma Newman emphasizes the importance of truly caring for patients and providing them with a space where they feel heard and understood. However, she also acknowledges the challenges faced by doctors, such as overwhelming workloads and external pressures that can compromise their ability to give their best. It is essential for both doctors and patients to recognize the impact of emotional and professional exhaustion on healthcare experiences. While professional guidance is valuable, Dr. Rangan Chatterjee suggests that individuals can also empower themselves by taking ownership of their health and utilizing the tools at their disposal. This includes educating themselves and adopting a proactive approach to their well-being. By doing so, individuals can navigate the healthcare system more effectively and improve their overall health outcomes.

    Embracing Nature: A Path to Improved Health and Well-being

    Spending time outside in nature can greatly benefit our physical and mental health. We often separate ourselves from nature, but in reality, we are part of it. By appreciating and connecting with nature, we can bring more health and vitality into our lives. Going outside and being in nature can create a sense of calm and perspective, giving us a break from our busy lives. It can also help improve our vision and relax our bodies and minds. Studies have shown that being in nature can lead to faster recovery times and improved physiological markers. So, even if we don't have access to a natural environment, simply looking at images of nature can have a positive impact on our well-being.

    The Health Benefits of Spending Time in Nature

    Spending time in nature has numerous health benefits. Research shows that walking in the forest can boost our natural killer cells by 40%. Nature also has a positive impact on our mental well-being, reducing activity in the brain responsible for rumination. It's not just a feeling; there is scientific proof that being in nature improves our mood. Additionally, looking at water alone can have mood-boosting effects, with increased biodiversity offering even greater benefits. These findings highlight the importance of incorporating nature into our lives, whether it's through walks in natural settings, enjoying the sight of water, or simply looking out into the horizon. Immersing ourselves in nature can improve our physical and mental health, leading to a better overall well-being.

    Embracing Nature for Better Well-Being

    Connecting with nature, whether it's by walking barefoot on grass or bringing plants into your home, can offer numerous benefits for your overall well-being. When we walk on the ground barefoot, we have the opportunity to absorb electrons from the earth, which can provide an energetic advantage for our bodies. Additionally, being surrounded by nature, even in an urban setting, can have positive effects on our mental health. By incorporating small elements of nature into our daily lives, such as house plants or nature-themed screensavers, we can create a visually pleasing environment that brings us closer to the natural world. So, whether it's going barefoot in the grass or tending to your house plants, embracing nature can enhance our physical and mental well-being.

    The Power of Perspective and Reframing

    Our perspective and the stories we tell ourselves have a tremendous impact on our experience and outlook in life. Just like the three stone cutters in the parable, they all had different perspectives on their jobs and found fulfillment in different ways. Similarly, we have the power to reframe any situation and create better stories for ourselves. While acknowledging that challenging and difficult things happen, it's the narrative we attach to those events that ultimately shapes our lives. When we feel awe and inspiration towards others, it often comes from witnessing their resilience and ability to find meaning in their own suffering. This realization reminds us of the importance of love and support in our lives, as demonstrated by the speaker's admiration for her mother's journey as a young single parent.

    The power of love in our lives

    Love is crucial for the synaptic development of babies and plays a significant role in the overall well-being of individuals. It is awe-inspiring to realize the immense love that parents around the world show to their children, even in challenging situations. No matter how difficult life may seem, expressing gratitude for the love we give and receive can bring a sense of contentment. It is important to acknowledge the love and sacrifices made by parents, even if we may fully understand it only when we become parents ourselves. Love is the foundation of our existence and the purpose of our lives is to be love and share love with others. This awareness of our interconnectedness and the impact we can have on others' lives through love is a profound realization.

    The Power of Forgiveness: Healing Our Health and Well-being

    Forgiveness is a powerful tool for improving our health and well-being. Holding onto resentment and emotional pain can have physical effects, such as increased blood pressure and weakened immune system function. The story of a patient with an arranged marriage who resented her husband but felt resigned to her fate illustrates the negative impact of holding onto anger. However, as she embarked on a journey of forgiveness, her physical pain began to disappear. Forgiveness is not about changing the past or condoning harmful actions, but rather, it is a gift we give ourselves to find peace and release. By letting go of resentment, we can free up our energy to focus on healing ourselves and lifting others.

    Multiple paths to forgiveness and healing in relationships.

    Forgiveness and healing in relationships can take many different forms. This is highlighted by the powerful story of a woman who forgave her husband for past infidelity when he showed genuine care and support during her battle with cancer. While communication is often important in addressing betrayals and setting boundaries, this case teaches us that forgiveness doesn't always require lengthy discussions or reopening past wounds. Each individual's needs for forgiveness may vary, and it's essential to listen to our hearts and prioritize our own well-being. Our stories and beliefs about what is needed for forgiveness may simply be constructs that can be unpicked through self-reflection. Ultimately, there are multiple paths to building healthy relationships in our lives.

    The Importance of Psychotherapy, Self-Compassion, and Setting Boundaries.

    Psychotherapy and self-compassion are crucial for personal healing and growth. It is important to have regular therapy sessions to express and understand our emotions, as well as set boundaries in relationships to protect our self-worth. Assuming we are not in a damaging relationship, anything is possible when we listen to what our hearts truly desire, regardless of societal expectations. Forgiveness is also key to letting go of past hurts, and leading with compassion and acceptance can make forgiveness easier. Practicing self-compassion is vital in countering our harsh self-talk and cultivating a more positive mindset. Lastly, the power of three can be a powerful tool in creating patterns and making positive changes in our lives.

    Cultivating well-being through plants, peace, and purpose.

    Incorporating the three principles of plants, peace, and purpose can help improve overall well-being. By focusing on these three elements, individuals can cultivate a healthier lifestyle and mindset. Additionally, tapping, or the emotional freedom technique, is a practical tool that combines psychological techniques with a physical action to help recalibrate thoughts and feelings about a specific struggle. This simple tapping sequence, along with a mantra, can be used to address physical pain or any other problem one may be facing. The mind-body connection is powerful, and incorporating practices like tapping can have beneficial effects. Remember, it's important to find what works for you and prioritize your well-being.

    A Comprehensive Guide to Improving Health and Well-being

    Gemma Newman's book is a comprehensive guide to improving your health and well-being. She provides practical tools, such as breathing exercises and tips for good sleep, that can be easily implemented in your daily life. Newman emphasizes that her suggestions are not meant to replace medical advice or psychological therapies, but rather complement them. One key aspect of the book is the emphasis on empowerment, as Newman wants readers to feel empowered in taking charge of their own health. Furthermore, she highlights the importance of self-compassion and gratitude for every step taken towards better health. Overall, this book is a heartfelt expression of Newman's passion for helping others improve their well-being.

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

    #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.



    Hosted on Acast. See acast.com/privacy for more information.


    #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.


    Thanks to our sponsors:

    https://boncharge.com/livemore

    https://drinkag1.com/livemore


    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.



    Hosted on Acast. See acast.com/privacy for more information.


    #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.



    Hosted on Acast. See acast.com/privacy for more information.


    #442 How to Silence Your Inner Critic (and Why You Should) with Dr Kristin Neff (Re-Release)

    #442 How to Silence Your Inner Critic (and Why You Should) with Dr Kristin Neff (Re-Release)

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

     

    This week, I have decided to re-release a conversation that originally came out over three years ago, all the way back in March 2021. Since then, this podcast has attracted many new listeners who perhaps will not have heard this particular conversation. And to me, this is an episode that speaks to one of the most important topics when it comes to improving our health and happiness - compassion. But I'm not talking about compassion for others, I'm talking about compassion for ourselves, and how this is a crucial ingredient that is often overlooked when it comes to living a happier and healthier life. Even if you did hear the original episode, I still think it is worth re-listening as this is a topic that we could all do with a reminder on from time to time.

     

    Dr Kristin Neff is a professor at the University of Texas in the department of psychology. She’s co-founder of the Center for Mindful Self-Compassion and the author of several best-selling books on the topic. In our conversation, Kristin explains what self-compassion is and why it matters. She explains the difference between self-compassion and self-esteem. Self-compassion is not about making excuses for yourself nor is it about self-pity, instead, it is very much an active, mindful state.

     

    Now I know that the very notion of self-love can make a lot of people feel very uncomfortable. Kristin explains why this might be and shares many different ways we can give ourselves compassion. She recommends that people experiment and find a method that feels easy and pleasant for them.

     

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

     

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

     

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


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


    Thanks to our sponsors:

    https://vivobarefoot.com/livemore

    https://drinkag1.com/livemore


    Show notes https://drchatterjee.com/442


    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.



    Hosted on Acast. See acast.com/privacy for more information.


    #441 BITESIZE | The #1 Lesson From The World’s Longest Scientific Study of Happiness | Robert Waldinger and Marc Schulz

    #441 BITESIZE | The #1 Lesson From The World’s Longest Scientific Study of Happiness | Robert Waldinger and Marc Schulz

    By the end of today’s episode, I’m pretty sure you’ll feel inspired to reconnect with an old friend, phone that family member you don’t see enough of, or make plans for a face-to-face get-together. You’ll feel happier, and even be healthier, if you do because the quality of our relationships determines the quality of our lives.


    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 364 of the podcast with co-authors of The Good Life: Lessons From The World’s Longest Scientific Study of Happiness - Professors Robert Waldinger and Marc Schulz.


    They are the directors of the Harvard Study of Adult Development which is an extraordinary research project that started all the way back in 1938 and is now in its 85th year.


    In this clip they share why having high quality relationships may just be one of the most important things we can do for our happiness and our mental and physical health.


    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/364


    Follow me on instagram.com/drchatterjee


    Follow me on facebook.com/DrChatterjee


    Follow me on twitter.com/drchatterjeeuk

     

    DISCLAIMER: The content in the podcast and on this webpage is not intended to 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.



    Hosted on Acast. See acast.com/privacy for more information.


    #440 Dr Gabor Maté: The 5 Life Lessons People Learn Too Late, Why We Should Stop Trying To Live Longer & How Curiosity Leads To Compassion

    #440 Dr Gabor Maté: The 5 Life Lessons People Learn Too Late, Why We Should Stop Trying To Live Longer & How Curiosity Leads To Compassion

    Since his first appearance on Feel Better Live More, way back in 2018, Dr Gabor Maté has become a valued friend, as well as a regular guest. I’m proud to say that he recently joined me in London as a guest speaker on the Prescribing Lifestyle Medicine course that I co-created with Dr Ayan Panja, to teach healthcare professionals the principles of lifestyle medicine. 

     

    We recorded this conversation - Gabor’s 4th appearance on my show - a couple of weeks ago in London the day before that event, and we both agreed that it is perhaps our favourite conversation to date.

     

    For anyone not aware, Gabor is respected the world over as an expert on trauma, stress, addiction and childhood development. He is a physician, speaker and international bestselling author of some truly game-changing books such as When the Body Says No and The Myth of Normal - which has just come out in paperback.

     

    As this is Gabor’s 4th appearance on my podcast, I was keen to explore some new ground and different topics. Gabor has worked as a family doctor as well as in palliative (end of life) care. Back on Episode 383 of this podcast, I had a wonderful conversation with Bronnie Ware, author of the book, The Five Regrets of the Dying and I thought it would be interesting to examine each of these 5 regrets, through the lens of Gabor’s thoughts and work. 

     

    We chat through all five of these regrets and Gabor provides some thought-provoking insights on each of them. He explains why we work so hard to the detriment of time with family and friends. We talk about how disease can be a teacher, why it’s vital children grow up able to express their emotions, and how we wish more doctors were aware of the connection between emotions and physical health.

     

    We discuss happiness and if it’s possible to be happy or seek happiness when there is so much suffering in the world. This leads us on to talk about the nature of forgiveness, curiosity, compassion, and also regret. Gabor says that living life with ‘no regrets’ is about learning and understanding from your perceived mistakes, but not being unkind to who you were then. Instead we should recognise that we did the best we could do at the time.

     

    Like all of my previous episodes with Gabor, this is a powerful conversation full of compassion, knowledge and wisdom. 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.


    Thanks to our sponsors:

    https://drinkag1.com/livemore

    https://calm.com/livemore


    Show notes https://drchatterjee.com/440


    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.



    Hosted on Acast. See acast.com/privacy for more information.


    #439 BITESIZE | How Your Brain Creates Your Conscious Reality | Professor Anil Seth

    #439 BITESIZE | How Your Brain Creates Your Conscious Reality | Professor Anil Seth

    Today’s guest asserts that the way we encounter reality is a construction. Our thoughts and perceptions are merely interpretations of external and biological cues. We’re all hallucinating, all the time. It’s just that when we agree on those hallucinations, we call it reality.


    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 366 of the podcast with globally respected neuroscientist Anil Seth - Professor of Cognitive and Computational Science at the University of Sussex.


    Anil’s theory is that our brains don’t read the world, they write them – all of life is a controlled hallucination.


    In this clip he explains how our brains create our conscious reality.


    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/366


    Follow me on instagram.com/drchatterjee


    Follow me on facebook.com/DrChatterjee


    Follow me on twitter.com/drchatterjeeuk

     

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




    Hosted on Acast. See acast.com/privacy for more information.


    #438 The Surprising Truth About Alcohol with Andy Ramage

    #438 The Surprising Truth About Alcohol with Andy Ramage

    Over the past five years, it’s been incredible to see how the alcohol-free landscape has changed. Pubs, restaurants and supermarkets boast a range of appealing 0% options. We’re seeing a rise in AF communities, influencers, bars and events. There has been a marked cultural shift towards acceptance of not drinking – and that’s in no small part down to today’s guest.


    Andy Ramage is one of the world’s leading alcohol-free performance coaches. Since his first appearance on this podcast, in 2019, countless listeners have got in touch to share how they’ve transformed their lives by giving up alcohol.


    Andy co-founded the One Year No Beer movement and recently co-created the Dryy app and AF community. Collectively, these innovations have helped hundreds of thousands, if not millions, of what he calls ‘middle lane’ moderate drinkers transform their health and happiness.


    He is also the author of two best-selling books - The 28 Day Alcohol Free Challenge and Let’s Do This, and is one of only a few coaches to hold a Masters degree in coaching psychology and positive psychology. 


    Many of us discover alcohol as a teenager. We start to believe we can’t socialise, dance or talk to strangers without it – and we carry these myths with us long into adulthood. We think others will find us boring if we don’t drink. Hangovers become a celebrated end to a ‘great night out’. And we play down negative effects such as risky behaviour, poor sleep, low mood or junk food cravings.


    Andy is passionate about reversing all these beliefs and behaviours. He explains his ‘ambivalence seesaw’ – a framework you can use to work out your current relationship with alcohol and start to shift it. We discuss why moderation isn’t a good tactic, why Dry January often fails, and why slip-ups are part of the learning process. And he shares some valuable advice on coping with social pressure to drink, and cultivating a kinder self-talk.


    I’ve not drunk alcohol myself for four or five years now and I can honestly say there’s not a moment when I miss it. But like Andy, I’m not here to judge anyone else, simply to encourage you to try out the benefits we’ve both felt.


    Andy is motivated, passionate and full of positivity, and someone who describes a life without alcohol, as a gift to yourself. He has managed to transform his own health, happiness and relationships and wants to inspire you to do the same.


    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.


    Thanks to our sponsors:

    https://boncharge.com/livemore

    https://drinkag1.com/livemore


    Show notes https://drchatterjee.com/438


    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.



    Hosted on Acast. See acast.com/privacy for more information.


    #437 BITESIZE | 3 Steps to Unlock Your Full Potential and Become Limitless | Jim Kwik

    #437 BITESIZE | 3 Steps to Unlock Your Full Potential and Become Limitless | Jim Kwik

    Do you ever feel like you’re stuck in life, unable to break free from limiting beliefs and habits? 


    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 380 of the podcast with globally renowned brain coach Jim Kwik.


    In this clip Jim explains how the 3Ms of Mindset, Motivation and Method can keep you stuck in limiting beliefs but also liberate you from them.


    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/380


    Follow me on instagram.com/drchatterjee


    Follow me on facebook.com/DrChatterjee


    Follow me on twitter.com/drchatterjeeuk

     

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



    Hosted on Acast. See acast.com/privacy for more information.


    #436 How to Make New Habits Stick, Why You Can’t Break Old Habits and The Secret to Great Communication with Charles Duhigg

    #436 How to Make New Habits Stick, Why You Can’t Break Old Habits and The Secret to Great Communication with Charles Duhigg

    My philosophy as a doctor has always been connect first, educate second. People don’t care how much you know until they know how much you care. And this goes for all relationships, not just doctor-patient.


    Good communication is something we’d all like to master. And today’s guest, Charles Duhigg, author of Supercommunicators: How to Unlock the Secret Language of Connection, is here to help us do it. A graduate of Harvard Business School and Yale College, Charles has won a prestigious Pulitzer Prize for his investigative reporting and he is also the author of international bestselling book, The Power of Habit, which has sold over 10 million copies to date.


    We start off our conversation, talking about habits, and why it is that so many of us struggle to make our new desired behaviours stick. The brain wants rewards and it needs cues. The trouble is we tend to let both of those things go, once we think a behaviour is becoming routine. But Charles shares that that’s exactly when we need to double down and take steps to make our new behaviours feel more enjoyable. We also discuss the science of small wins, momentum and the importance of keystone habits.

     

    We then move on to talking about the importance of good communication. Good communication is inherently rewarding. It’s how humans connect, form families,

    villages, and share information. Charles believes all of us are capable of being supercommunicators and having more meaningful conversations. And during this episode, he explains some of the skills involved, such as mirroring others and asking deeper questions – those that probe feelings not facts.


    Finally, we talk about how fear of saying the wrong thing can often stop us from being vulnerable and connecting, why supercommunicators ask 10 to 20 times more questions than the average person and how they often shine in group situations, not by being the ‘ideas person’, but by giving the right people a spotlight.


    This was a truly wonderful conversation - full of practical insights to help you build better habits and become a better communicator in all aspects of your life.


    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.


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


    Thanks to our sponsors:

    https://vivobarefoot.com/livemore

    https://drinkag1.com/livemore


    Show notes https://drchatterjee.com/436


    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.



    Hosted on Acast. See acast.com/privacy for more information.