The start of a new year is the time many of us look to make changes in our lives, incorporating healthy habits and removing unhelpful ones.

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 145 of the podcast with James Clear – an entrepreneur and New York Times best-selling author of the book ‘Atomic Habits’.

In this clip, James explains why our daily habits are so important and gives some great tips for creating healthy habits that can last a lifetime.

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Show notes and the full podcast are available at drchatterjee.com/145

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

CAUTION: Contains swearing and themes of an adult nature.

Why have we lost our ability to focus? What are the causes? And, most importantly, how do we get it back?

Today’s guest and author of the brilliant new book, Stolen Focus: Why You Can’t Pay Attention, went on a three-year journey to uncover the reasons why our teenagers now focus on one task for only 65 seconds, and why office workers on average manage only three minutes. Johann Hari interviewed more than 200 leading experts in the world on attention, and learned that everything we think about this subject is wrong. 

We think our inability to focus is a personal failing – a flaw in each one of us. It is not. Johann argues that this has been done to all of us by powerful external forces. Our focus has been stolen. He discovered there are twelve causes of our modern-day attention crisis, all of which have robbed some of our attention. In this conversation, Johann explains some of those key causes and importantly he shares the steps that we need to take, both individually but also collectively as a society, to get our attention back.

This is such an important topic. Our ability to focus and pay attention plays a crucial role in every aspect of our life: reaching our goals, maintaining close relationships, thinking deeply, as well as our ability to be kind, compassionate and empathetic. Our ability to pay attention is at the very heart of living a happy and meaningful life.

This is a thoroughly engaging conversation and Johann has a unique gift for storytelling. I think you will really enjoy listening.

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Order Dr Chatterjee's new book Happy Mind, Happy Life: UK version and US & Canada version

Show notes available at https://drchatterjee.com/227

Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/3oAKmxi. For other podcast platforms go to https://fblm.supercast.com.

Follow me on instagram.com/drchatterjee

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

CAUTION: Contains themes of an adult nature.

If I told you there was a simple, free habit you could take up to optimise your health in just five to 10 minutes a day, would you be up for trying it? If the answer’s yes, then you’re going to love today’s guest, a brilliant science communicator who reveals what the habit is – and shares ground-breaking insights from his research.

Dr. Andrew Huberman is a professor of neuroscience at Stanford University School of Medicine in the US and he has made numerous contributions to the fields of brain development, brain function and neuroplasticity. His lab’s most recent work focuses on the influence of vision and breathing on human performance and brain states such as fear and courage. His work has been published in top scientific journals including Nature, Science, and Cell and has been featured in global media outlets such as TIME magazine, BBC, and Scientific American.

We begin this conversation discussing why exposure to morning light is key to optimum human functioning. Our visual system is about more than just seeing. The light that enters our eyes, even in blind people, gives knowledge to the nervous system. Getting the right light, at the right time, sets the clock in all of your body’s cells, which in turn will affect many different functions in the body. It stimulates the cortisol you need for energy and focus. And it has positive effects on everything from sleep, energy and immunity to appetite, mood and so much more. 

We also discuss what exactly is going on in the brain when we feel fearful and how something as simple as getting outside and looking at the horizon can completely change our physiology and powerfully inhibit anxiety.

Finally, we talk about the role that technology is having on our attention and Andrew shares a variety of simple exercises that we can all do to train our brains to improve our focus, health and performance.

Andrew is a special human being and someone who I have been wanting to speak to for a long, long time. I really enjoyed speaking to him - I hope you enjoy listening.

Thanks to our sponsors:

https://vivobarefoot.com/livemore

https://calm.com/livemore

http://www.athleticgreens.com/livemore

Order Dr Chatterjee's new book Happy Mind, Happy Life: UK version and US & Canada version

Show notes available at https://drchatterjee.com/227

Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/3oAKmxi. For other podcast platforms go to https://fblm.supercast.com.

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.

CAUTION: Contains swearing and themes of an adult nature.

This is the final podcast episode of the year - I have decided to take a short break from the podcast over Christmas to switch off and relax with my family and it's that sentiment that has influenced the topic of this final compilation episode.

This is the time of year where many of us take a pause, spend time with our loved ones and think of others. So, I thought this was the perfect time to celebrate the magic that happens when community comes together. This week, my team and I have put together some of the very best inspirational clips around this topic.

Humans are not designed to be alone. We’ve evolved to live our lives as individual members of a large supportive group. Back when the human brain was doing much of its evolution, we hunted together, we ate together and we sat around a campfire in the evenings and talked together, swapping stories, songs and smiles. We’re designed to survive and thrive by being connected to one another. This is why we feel joyful and safe when we‘re getting along well with the people we share our lives with. But our modern, busy, disconnected lives can do great damage to these connections and our health.

A rising number of us are suffering from loneliness and this is not only affecting our mental health, but also our physical health. In fact, high social stress is an even bigger risk factor for dying from chronic disease than physical inactivity, alcohol intake and smoking put together! The good news is though, there is plenty we can do to build new connections and nurture the important relationships in our lives.

Research has shown time and time again, that by giving to others and to our community, we can increase our own happiness, as well as the happiness of others. In today’s episode, you will hear some heart-warming stories and uplifting advice about the healing power of community from some of my former guests including: Gabor Mate, Johann Hari, Dan Buettner, Tommy Wood, Laurie Santos, Julian Abel, Pippa Grange, The Happy Pear, Kelly McGonigal and John McAvoy.

My team and I really enjoyed putting this episode together for you. I hope you enjoy listening, and I hope it inspires you to live a more contented and connected life.

This episode includes clips from:

Episode 37 Gabor Mate

Episode 94 Johann Hari

episode 67 Dan Buettner

Episode 167 Tommy Wood

Episode 138 Julian Abel

Episode 151 Laurie Santos

Episode 38 Happy Pear

Episode 126 Pippa Grange

Episode 109 Kelly McGonigal

Episode 91 John McAvoy

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Show notes available at https://drchatterjee.com/226

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.

Today’s episode is an introduction to my first Ask Me Anything (AMA) episode. This is available in full on the members option of my podcast where you can find ad-free episodes as well as AMA episodes where I answer questions posed by members. 

In this clip, you can hear about why I now offer a membership option and I answer a question from members all about my morning routine. I talk about what I try to do every morning, how it has developed over the years and what I get out of my routine. I also share other options for a positive start to the day that I hope will be helpful to you.

If you enjoyed this episode, you can check out the membership offer at drchatterjee.com/membership.

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

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CAUTION: This episode contains swearing and themes of an adult nature.

Are you looking for high performance in your life – whether that be your work life, your personal life or perhaps in a weekend hobby? Or, does the term high performance not really resonate with you? Well, irrespective of your answer, I think you are going to really enjoy today's conversation with my guest, Jake Humphrey.

Jake is one of the UK’s best known TV presenters, and he is currently the lead Premier League football presenter on BT sport, having previously spent over a decade at the BBC covering Formula One and before that children's television. Jake also hosts the High Performance podcast along with psychologist, Professor Damien Hughes. Together, they have conversations with a variety of different people that allow all of us to access the lessons and habits of high performance. They have recently brought all of that wisdom together into one place with the publication of their brand-new book, High Performance: Lessons from the best on becoming your best.

But what does high performance really mean? Is it something that we should be focusing on? Or, is the desire for high performance leading us to do too much in an endless quest for perfection? This is something that Jake and I talk about at length in this conversation.

Jake shares his own fascinating personal story about how he went from failing his A levels to becoming one of the UK’s most well-known TV presenters. We cover a wide range of topics including reframing failure, the importance of taking responsibility for every aspect of your life, and why mindset is the first thing that we should work on, even before we get to our behaviours. We also discuss how to build resilience and the importance of what Jake calls ‘world class habits’.

I thoroughly enjoyed my conversation with Jake - it was authentic, honest, and at times raw. I hope you enjoy listening.

Thanks to our sponsors:

https://leafyard.com/livemore

https://calm.com/livemore

http://www.athleticgreens.com/livemore

Show notes available at https://drchatterjee.com/224

Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/3oAKmxi. For other podcast platforms go to https://fblm.supercast.com.

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.

Rest is so important for our health, our happiness, and our productivity, but we often think that trying to do more is better.

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 118 of the podcast with author and former Silicon Valley tech consultant, Alex Pang.

Alex realised that when he went on a sabbatical from work, he became more productive and, in this clip, he explains how we can all work less and get more done.

Thanks to our sponsor http://www.athleticgreens.com/livemore

Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/3oAKmxi. For other podcast platforms go to https://fblm.supercast.com. 

Show notes and the full podcast are available at drchatterjee.com/118

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

CAUTION: Includes themes of an adult nature.

Do you think you have an addiction, or perhaps an unhealthy relationship with a certain behaviour? It may be a behaviour that you have tried to stop in the past that you keep returning back to despite your best intentions. Well, if you do (and I cannot imagine there are many people out there who don't), I think you will find today's conversation eye-opening. My guest is Dr. Anna Lembke, a professor of psychiatry at Stanford University School of Medicine, and author of the brilliant new book, Dopamine Nation: Finding Balance In the Age Of Indulgence, in which she explores the exciting new scientific discoveries that explain why our relentless pursuit of pleasure leads to pain.

In today's conversation, we explore the fact that we are living in a dopamine overloaded world where everything has been made more accessible, more abundant, and more potent. We're living in a time of unprecedented access to high-reward, high-dopamine stimuli: drugs, food, news, gambling, shopping, gaming, texting, sexting, Facebooking, Instagramming, YouTubing, tweeting...the list is endless. And the effect is that we are now living in a world that has turned many of us into addicts.

We delve into what exactly dopamine is, why we all need it, and how getting too much of it can actually lead to pain. Anna explains that pleasure and pain work like a balance in the brain. In fact, the same parts of the brain that process pleasure, also process pain. If we tip that balance too far in the pursuit of pleasure, the brain responds by overcompensating and pushing us in the direction of pain.

But it's not all doom and gloom, there is plenty that we can do to find the right balance and in our conversation, Anna shares some of her best practical advice that has been honed over years and years of treating patients.

We cover a wide range of topics, including why radical honesty is important for all of us, the lessons that we can learn from people who have been through recovery and the effect that isolation has on addiction. We also discuss how this problem of overconsumption can affect our kids at crucial stages in their development, and what we can do to protect them.

Anna is a world-leading expert in her field but what I love the most about her is her authenticity, compassionate manner and her passion to help as many people as she can. This was a really powerful conversation. I hope you enjoy listening. 

Thanks to our sponsors:

https://leafyard.com/livemore

https://blublox.com/livemore

http://www.athleticgreens.com/livemore

Show notes available at https://drchatterjee.com/222

Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/3oAKmxi. For other podcast platforms go to https://fblm.supercast.com.

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.

The way we breathe is the way we live, and by changing the way we breathe we can change our lives for the better.

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 99 of the podcast with Patrick McKeown.

Patrick believes breathing correctly is the secret to better health and wellbeing and, in this clip, he explains why our emotions, sleep and our breathing are interlinked and gives some great practical tips to help reduce stress.

Thanks to our sponsor http://www.athleticgreens.com/livemore

Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/3oAKmxi. For other podcast platforms go to https://fblm.supercast.com.

Show notes and the full podcast are available at drchatterjee.com/99

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

CAUTION: This podcast episode contains swearing.

Mel Robbins is one of the most sort after motivational speakers in the world. Her TED talk has been viewed almost 27 million times and she's also the best-selling author of several books, including her latest one, The High Five Habit: Take Control of Your Life With One Simple Habit.

In today's conversation, Mel explains that all of us know what we need to do for the best in any given situation but it’s acting on that knowledge that’s hard. It’s so easy to be impulsive or fall into old habits. And I think this is where Mel really comes into her own. Her approach is all about practical, real life advice that busy people with busy lives can easily implement. A prime example is something that Mel calls the five second rule. This is a rule that stops negative thinking in its tracks, and immediately breaks the feedback loop of procrastination and moves us into taking action. It changes a bias of thinking into a bias of action, giving you the confidence to try when you're full of doubt. In fact, it's so simple that my 11 year old son has already seen its benefits in his own life over the past few weeks.

We also talk about The High Five Habit (which is the title of Mel’s new book) - this is the idea that by simply giving yourself a high five in the mirror each morning, you can experience transformative effects in your life. This simple exercise is about recognizing yourself and asking yourself what the person looking back at you in the mirror really needs and by doing so, Mel explains that you are retraining your brains neural pathways and convincing your subconscious that you are someone who is worthy of celebration.

This really is a wide ranging and in-depth conversation. There is something quite unique about the connection that Mel has with her audience and the way she delivers her message. I think a lot of it comes down to her raw honesty, and the fact that all of her methods are borne out of her own lived experience. She's been there and she is very happy to share her struggles, her insecurities and her battles. I certainly got a lot out of this conversation and I think you will as well.

Show notes available at https://drchatterjee.com/220

Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/3oAKmxi. For other podcast platforms go to https://fblm.supercast.com.

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