Feel Better, Live More with Dr Rangan Chatterjee

Why do we find it so hard to exercise despite knowing how good it is for us? Is sitting really the new smoking? And what can we learn about movement from studying populations who live more traditional lifestyles?

My guest today is the brilliant Daniel Lieberman, Professor of Biological Science and Chair of the Department of Human Evolutionary Biology at Harvard University. His research studies how and why the human body is the way that it is, focusing on the evolution of physical activities such as walking and running and their relevance to health and disease. He has published more than 200 peer-reviewed papers and three books, including his most recent, Exercised: Why Something We Never Evolved To Do is Healthy and Rewarding.

In this conversation, we cover so many fascinating topics and explore the powerful idea that humans have not actually evolved to exercise.

We compare the sitting habits of modern humans with more traditional societies and Daniel shares why it may not be how long we sit for that is causing us problems, but more the way in which we choose to sit. We also talk about the profound importance of maintaining strength and activity as we age, the relationship between movement and cancer, the truth about barefoot running and minimalist shoes and the concept of 'mismatch diseases' - this idea that our modern environment is in direct conflict with our evolutionary design, and the impact this is having on our wellbeing.

Throughout the conversation, Daniel challenges many common beliefs that exist around health, and offers us evidence-based, practical strategies for building a healthier relationship with physical activity. 

Whether you're interested in the science of movement, looking to build sustainable exercise habits into your life, or simply curious about how our ancestors lived, this is a truly wonderful conversation with one of the world’s most highly respected experts. I hope you enjoy listening.

Support the podcast and enjoy Ad-Free episodes. This January, try FREE for 30 days on Apple Podcasts https://apple.co/feelbetterlivemore.

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Show notes https://drchatterjee.com/514

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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TRIGGER WARNING: This podcast discusses fasting and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating.

You probably wouldn’t expect a cardiologist to tell you that not eating is the key to better heart health. But today’s guest is a passionate believer in finding new solutions to old diseases – and in finding those solutions within ourselves.

Dr Pradip Jamnadas is a Florida-based consultant cardiologist and a clinical assistant professor with more than 30 years’ experience and a keen interest in preventative health. He has performed thousands of interventional procedures during his career and his educational videos on fasting and heart health have been viewed by hundreds of thousands on his YouTube channel.

From weight loss to reversing diabetes, lowering blood pressure and cholesterol to increasing longevity, Dr Jamnadas outlines the evidence-based, dramatic changes that fasting can bring. He talks us through the restorative processes that take place in the body when we take longer breaks from food and details the discoveries he made about fasting and its effect on insulin, metabolic health, obesity and heart health – along with the astounding difference it’s made to his patients’ lives. But it's not just physical benefits. Dr Jamnadas explains the ripple effect that changing your beliefs and habits around food can have on your mental well-being and the rest of your life.

Dr Jamnadas also shares the very gradual and specific protocol he takes patients through, to build up their fasting in a way that’s sustainable. We discuss whether fasting is more beneficial for men than women, we touch on food addiction and talk about eating disorders.

This is a fascinating episode and I think you will really enjoy it.

Support the podcast and enjoy Ad-Free episodes. This January, try FREE for 30 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

Show notes https://drchatterjee.com/513

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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“It’s what you do each day not what you do every year that makes a difference” Robin Sharma.

Today’s clip is from episode 471 of the podcast with best-selling author and one of the top leadership and personal mastery experts in the world, Robin Sharma. He advises companies such as NASA, Nike, Microsoft, Starbucks, Yale University and the Young Presidents’ Organization.

Robin is probably best known for his thriving 5AM Club community. In this clip, he shares insights on the power of intentional morning routines, including his ​​five-question morning maximiser, the benefits of daily movement, and the lifelong value of continuous learning.

We also explore practical strategies to apply these ideas—even if you’ve got a packed schedule or family responsibilities.

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/471

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

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When you think about improving your health, do you ever think about the health of your mouth? If you heard last week’s episode with Dr Emily Leeming, you will know just how important your gut microbiome is, for many aspects of your health, but did you know that your mouth also has its own microbiome, and the health of it is just as important?

Today’s guest is Dr Victoria Sampson, a functional dentist and researcher based in central London, whose work has been recognised all over the world, resulting in her becoming a scientific advisor and clinical lead to several international dental companies, as well as a topical team member of the European Space Agency and NASA. She has published numerous scientific papers, was the first dentist in the world to link gum disease with worse COVID complications. She also recently launched her own oral microbiome test, Oralis 1, which assesses the saliva for bacteria, inflammatory markers, and genetic mutations. 

In this fascinating conversation, Victoria reveals why we must stop treating the mouth as separate from the rest of the body and explains how the oral microbiome - home to 700 different species of bacteria - influences everything from our blood sugar control to the health of our hearts. 

She also shares compelling research showing how treating gum disease can improve our blood sugar levels, why men with poor oral health are nearly three times more likely to experience erectile dysfunction, the relationship between the oral microbiome and autoimmune disease, the surprising link between oral health and fertility and so much more.

Throughout the conversation, Victoria shares practical tips that we can all use immediately to improve our short-term and our long-term health. 

Whether you're dealing with persistent dental problems despite good hygiene, managing a chronic health condition, or simply want to optimise your wellbeing, this conversation offers a powerful reminder that the path to better health might just start in your mouth. I hope you enjoy listening.

Support the podcast and enjoy Ad-Free episodes. This January, try FREE for 30 days on Apple Podcasts https://apple.co/feelbetterlivemore.

For other podcast platforms go to https://fblm.supercast.com.

Thanks to our sponsors:

https://www.eightsleep.com/livemore

https://www.boncharge.com/livemore

https://drinkag1.com/livemore

Show notes https://drchatterjee.com/511

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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Happiness is a choice.

It’s a bold statement, but it’s one I wholeheartedly support. Whether you agree with this statement, or whether the idea sits a little uncomfortably with you, I think you are going to get a lot out of this uplifting conversation. My guest is Mo Gawdat and he has been at both ends of the spectrum on which we might consider happiness lies. And he’s unlocked the key to true contentment, no matter what obstacles you may come across in life. 

You might know Mo as the former Chief Business Officer of Google X – a role with status and riches that many might aspire to. You may also know him as the respected ‘happiness expert’, speaker and bestselling author of self-help books like Solve For Happy and his latest book, That Little Voice In Your Head.

We begin our conversation by talking about the concept of success and fulfilment and why his money only gave him joy when he gave it away. We also chat about how the sudden and tragic death of his son at the age of 21 set him on a path to make a billion people happier.

This is a wide-ranging, personal and heartfelt conversation. Listening to Mo’s account is incredibly emotional, yet he’s so full of love, truth and gratitude. I’m so grateful to him for sharing so honestly and authentically but I get the idea that Mo knows no other way. This man embodies the idea that happiness is a set of skills and beliefs that we can all practice. And you can choose to practice them, no matter what life puts in your way. When you listen to him speak, it’s hard not to agree.

Support the podcast and enjoy Ad-Free episodes. This January, try FREE for 30 days on Apple Podcasts https://apple.co/feelbetterlivemore.

For other podcast platforms go to https://fblm.supercast.com.

Thanks to our sponsor:

https://drinkag1.com/livemore

Show notes https://drchatterjee.com/510

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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My guest today believes that the single biggest problem with our health these days is not that we carry too much fat but that we don’t carry enough muscle, and that if we start to focus and prioritise our largest organ – our muscle – we can burn more fat, improve our body composition, decrease our risk of disease and increase our energy levels.

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 418 of the podcast with Dr Gabrielle Lyon – an osteopathic doctor who is board certified in family medicine.

She earned her undergraduate degree in Human Nutrition from the University of Illinois and completed a research & clinical fellowship in Nutritional Science and Geriatrics at Washington University. She is the founder of the Institute for Muscle Centric-Medicine™ and the author of Forever Strong: A New, Science-backed Strategy for Aging Well.

In this clip, she shares why muscle is critical for our health and our metabolism, how to make new healthy habits stick, and why strength training can help us live longer, stronger, and better 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/418

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

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Twenty years ago, very few scientists even knew about something called the gut microbiome. Now, with over 70,000 research papers published on the subject, this complex ecosystem, home to trillions of microorganisms, is recognised as a key factor in our physical and mental wellbeing.

Today's guest is Dr Emily Leeming, microbiome scientist and researcher at King’s College London, registered dietitian, former chef, and author of Genius Gut: The Life-Changing Science of Eating for your Second Brain.

In this conversation, Emily explains how our understanding of gut health has evolved dramatically over the past two decades, to the point where we now know it plays a crucial role in everything from our immune system, our ability to respond to stress, our skin and even our mental wellbeing.

But, how can we assess the state of our own gut health? Emily shares how observing your own bowel movements can often tell you more about your gut health than costly microbiome tests and why some bloating after meals may actually be a sign of a healthy gut.

We also discuss how our gut health has been negatively impacted by our modern lifestyles - stress, sleep quality, our modern diets as well as the timing of our meals. And, Emily shares why time-restricted eating and earlier dinner times can be really beneficial.

Finally, Emily also gives some really practical advice about what we can eat to improve the state of our gut health, and explains why breakfast offers us a golden opportunity to support our gut health and why she is not a fan of recommending that everyone eat 30 different plant foods each week.

Emily is someone who is highly knowledgeable and passionate about helping us all improve the health of our guts. Her message is clear: nurturing our gut microbiome is not about following rigid rules - it's about understanding this remarkable ecosystem and working with it, not against it. I hope you enjoy listening.

Support the podcast and enjoy Ad-Free episodes. This January, try FREE for 30 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://thriva.co

https://calm.com/livemore

Show notes https://drchatterjee.com/508

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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You probably already know that your diet can hugely influence how well you feel, but how much power do your food choices really have over your 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 376 of the podcast with world-renowned medical doctor and author of international bestseller ‘Eat to Beat Disease’, Dr William Li.

His latest book, Eat To Beat Your Diet: Burn Fat, Heal Your Metabolism and Live Longer. takes a ground-breaking look at the latest science around how we can harness the power of food to activate our innate fat-burning systems and transform our health.

In this clip, he describes some of the common foods that are marketed as healthy yet are anything but. the important role that our gut bacteria play in our metabolism, and Dr Li shares some of his favourite foods which have fat-burning potential.

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/376

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

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Why is it that 80% of New Year’s Resolutions fail? In my opinion, it is because many of us are taking the wrong approach. But, if you take the correct approach it is absolutely possible to make meaningful changes in your life that actually last.

This is a special New Year SOLO episode to celebrate the time of year and the release of my brand new book Make Change That Lasts: 9 Simple Ways To Break Free From The Habits That Hold You Back, which is now finally out and available to buy all over the world. https://drchatterjee.com/make change

In this episode, I explore five important habits and ideas that you can introduce into your life immediately, which will help you make 2025 your best year yet, including:

• Why listening to your body is the most important skill to work on in 2025

• How to best navigate a world where we are being bombarded with more and more information, which is leaving many people confused

• The 3 most important rules of habit formation

• The importance of understanding the precise role any behaviour is playing in your life before you try and change it

• The 5 components of leading a successful and vibrant life 

• The importance of being able to say no and how to cultivate this skill

This episode is full of practical insights that will help you start off 2025 in the best possible way. And, by the time you have finished listening, my hope is that you will feel empowered and motivated to make positive changes in your life that will actually last. I hope you enjoy listening.

To get your very own copy of my new book Make Change That Lasts, click here. https://drchatterjee.com/make change

Support the podcast and enjoy Ad-Free episodes. This January try FREE for 30 days on Apple Podcasts https://apple.co/feelbetterlivemore. 

For other podcast platforms go to https://fblm.supercast.com. 

Show notes https://drchatterjee.com/506

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.

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

This is a very special BONUS solo episode to celebrate the release of the audiobook version of my new book Make Change That Lasts: 9 Simple Ways To Break Free From The Habits That Hold You Back which is available to download now on:

Amazon https://amzn.to/4eIcI0j

Audible https://amzn.to/4eIcI0j

Apple Books https://apple.co/4b9B9Bx

Spotify https://spoti.fi/3BAaUsh.

This episode contains five of the most important (yet under-appreciated!) mindset shifts you can make right now, which will immediately improve the quality of your life: heath, happiness and relationships.

In this episode, I explore:

·      The important of taking less offence and how exactly you can develop this skill and the profound impact this will have on your behaviours.

·      Why complaining less will transform your life and my game-changing exercise for doing so.

·      The one question you should be asking yourself each morning and how it will change your relationship with busyness.

·      Why reframing your relationship with your past is essential in order to live a meaningful life in the present, and how your perspective on regrets can give you a lot of helpful information

·      The importance of doing something uncomfortable each day and the physical and psychological benefits of doing so

I also explain the invisible nature of ‘emotional stress’ and how it is often the root cause behind our problematic behaviours.

This episode is full of practical wisdom that will help you deal with stress much more effectively, build your resilience, improve your mental wellbeing and transform your physical health. It will also help you with self-compassion, enhance your sense of calm and help you feel more in control of yourself and the world around you.

I’m pretty sure it will leave you feeling motivated and ready to make positive changes in your life - 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://www.boncharge.com/livemore

Show notes https://drchatterjee.com/505

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.

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