In The Doctor's Chair

We’re creatures of habit, and whether we like it or not, we’re building them all the time. Why not build the right ones? Of course, it’s not always that simple, but it’s simpler than you might think.

Today, I talk about building positive habits. I explore why we often fail to build or break the right habits and why we have trouble making them stick. I note that your habits and actions define you and I go into the neural science behind habit building. I observe that building habits aren’t about willpower; it’s about automating. I talk about the importance of knowing your why, framing it positively, and having a supportive tribe. I explain why you should get rid of needless negativity, track your progress, and keep temptations out of sight and out of mind. I note that we’re very bad at predicting how we’ll feel in the future and that we should therefore predesign our environments to encourage us in weak moments.

“Nothing works unless you do the work. Nothing changes until you change.”– Dr Mark Rowe

This week on In the Doctor’s Chair

• Why we have trouble building or breaking the right habits

Resources Mentioned:

• Mark Rowe’s Self-Development Club

In the Doctor’s Chair

Thanks for listening to In the Doctor’s Chair, the show where you’ll hear conversations that share life lessons, health habits, and leadership practices that focus on positive psychology, lifestyle medicine, and ways for you to live with more vitality.

If you enjoyed this episode, please subscribe to the show and leave a comment wherever you listen to your podcasts.

For more resources to help you to live with more vitality, please visit my website.

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The post Build Health Enhancing Habits That Stick appeared first on Mark Rowe.

Episode #50 see www.drmarkrowe.com for more episodes.

Today, Zara joins me to talk about what drew her into journalism. She explains how she makes peace with the things that don’t work out for her and shares what makes her happy. She speaks about turning off the inner critic, noting that, if you spoke to others the way you speak to yourself, you probably wouldn’t have many friends.

Today, I talk about my Self-Development Club, explaining what started it, what it is, and why it’s needed. I explain why pursuing health out of fear isn’t effective, citing an old African proverb. I talk about who my club is for, and I note that, just like a sailboat in the middle of the ocean, you’ll find yourself in a completely different place if you shift just one degree. I note that the past is fixed and explain why that’s okay, and I talk about what it means to learn by doing.

Episode #50 see www.drmarkrowe.com for more episodes.

Dr. Sue Stuart-Smith is a psychiatrist, psychotherapist, and author of The Well-Gardened Mind, the British Sunday Times Bestseller 2020 and Gardening book of the year. In it, she analyses the relationship between gardening and mental health. Wonderfully, Sue reads this book herself as an audiobook, sharing, amongst so many other things, the importance and benefits of cultivating robust relationships in life; and how, like gardening, cultivating relationships requires much care and attention. Join us to hear how the positive anticipation of gardening is such a benefit for our mental and physical health.

Today, Sue joins me to talk about why she’s passionate about nature and gardens. We discuss the idea of nature as medicine, and Sue presents nature as the antithesis of daily distractions. We talk about the benefits of exercising in nature instead of indoors. Sue discusses the left and right hemispheres of the brain, explaining why an outdoor activity is so beneficial for overall brain functioning. She talks about the power of indoor plants, we talk about the need for self-kindness, and we discuss the fact that, like life, every garden has weeds, and that’s okay. Sue emphasises the change that takes place in a garden, explaining why this brings novelty into life, and she notes a garden’s ability to provide positive anticipation of the future, something that everyone needs.

“That’s terribly important for our mental health, being able to have a sense of positive anticipation about things in life.”– Dr. Sue Stuart-Smith

This week on In the Doctor’s Chair

• Nature as medicine

Resources Mentioned:

• The Well-Gardened Mind by Dr Sue Stuart-Smith

In the Doctor’s Chair

Thanks for listening to In the Doctor’s Chair, the show where you’ll hear conversations that share life lessons, health habits, and leadership practices that focus on positive psychology, lifestyle medicine, and ways for you to live with more vitality.

If you enjoyed this episode, please subscribe to the show and leave a comment wherever you listen to your podcasts.

For more resources to help you to live with more vitality, please visit my website.

Apple Podcasts I TuneIn I Google Play I Stitcher I Spotify

The post The Well-Gardened Mind & the Power of Gardening, Creativity & a Future Looking Perspective with Dr. Sue Stuart-Smith appeared first on Mark Rowe.

This is the time of year when people are thinking about making lifestyle changes. For me, it’s a great time to recommit to simply being better to yourself and others. In this episode, I share a mnemonic to help you make this year your best year yet, even if it just means making one small change that sticks.

Today, I break down the mnemonic BEST YEAR. I note the importance of breathing deeply and slowly from time to time; eating healthily, but not beginning an overly ambitious diet that you won’t stick with; simplifying your life; using your time well; discovering who you really are and what you want, and asking yourself if you’re living your life on purpose; exercising; appreciating everything through the power of gratitude; and reducing your carbon footprint, because the earth needs care too.

“Time is so important. I call it the marker of the past, the keeper of the present, and the key to your future.”– Dr. Mark Rowe

This week on In the Doctor’s Chair I use the mnemonic BEST YEAR

• Breathe – take some time sometimes to slow down to four or five deep breaths a minute

In the Doctor’s Chair

Thanks for listening to In the Doctor’s Chair, the show where you’ll hear conversations that share life lessons, health habits, and leadership practices that focus on positive psychology, lifestyle medicine, and ways for you to live with more vitality.

If you enjoyed this episode, please subscribe to the show and leave a comment wherever you listen to your podcasts.

For more resources to help you to live with more vitality, please visit my website.

Apple Podcasts I TuneIn I Google Play I Stitcher I Spotify

The post Make this your BEST YEAR yet appeared first on Mark Rowe.

“Microbiome” is the term given to one of the most exciting recent biological discoveries: the trillions of tiny bugs that live in your gut. We’re still learning about the microbiome, but what we know so far has incredible potential in the realm of lifestyle medicine and physical and mental health.

‘Let food be your medicine & Let medicine be your food’

Today, I talk about your microbiome. I explain what it is, I share information about it from research, and I explore the potential implications of this research. I note that your microbiome interacts with the foods you eat and the proper functioning of your brain. I talk about the lifestyle choices you can make to ensure that you have a healthy microbiome.

“Food for thought: do your current food and lifestyle choices nurture your microbiome, protect your physical and mental health, and enhance your overall vitality?”– Dr. Mark Rowe

This week on In the Doctor’s Chair

• What is your microbiome?

In the Doctor’s Chair

Thanks for listening to In the Doctor’s Chair, the show where you’ll hear conversations that share life lessons, health habits, and leadership practices that focus on positive psychology, lifestyle medicine, and ways for you to live with more vitality.

If you enjoyed this episode, please subscribe to the show and leave a comment wherever you listen to your podcasts.

For more resources to help you to live with more vitality, please visit my website.

Apple Podcasts I TuneIn I Google Play I Stitcher I Spotify

The post Microbiome: Make your Gut Happy appeared first on Mark Rowe.

Today, during this time running up to Christmas 2021 I take the opportunity to share with you a habit fundamental to a resilient mind, a rich emotional bank account of positive energy, robust relationships, and physical energy: the habit of gratitude.

I talk about what true gratitude is and explore its benefits. I offer a definition of gratitude, I note that it moves you from your head–the centre of anxiety–to your heart. I define what I call Gratitude Deficiency Syndrome, and I introduce the What Went Well (WWW) practice. I note the impact that writing down what you’re grateful for can have, and I note the positive effects of gratitude.

“Gratitude can bring hope in the face of despair, light in the face of darkness, and healing in the face of brokenness.”– Dr. Mark Rowe

This week on In the Doctor’s Chair

• Forming the habit of gratitude

In the Doctor’s Chair

Thanks for listening to In the Doctor’s Chair, the show where you’ll hear conversations that share life lessons, health habits, and leadership practices that focus on positive psychology, lifestyle medicine, and ways for you to live with more vitality.

If you enjoyed this episode, please subscribe to the show and leave a comment wherever you listen to your podcasts.

For more resources to help you to live with more vitality, please visit my website.

Apple Podcasts I TuneIn I Google Play I Stitcher I Spotify

The post Dr Mark Rowe The Power of Gratitude appeared first on Mark Rowe.

Christmas can be a wonderful time of year, as well as a time of great pressure, which can lead to anxiety that has consequences of its own. All of this tends to lead to holiday weight gain.

Today, I talk about why the holidays don’t need to be synonymous with weight gain. I note the power of choosing gratitude over scarcity and negativity in any situation. I discuss the importance of avoiding an all-or-nothing mindset when it comes to dieting. I define mindful eating and explain why it’s so impactful, note the power of sleep, and tell you why you should lighten up and not worry too much about perfection. I explain why the antidote to perfectionism is self-compassion, and I note the power of generosity, kindness, and connecting with family.

“Being generous, being kind, and connecting with family are the most important attributes to having a happier Christmas and holiday season.”– Dr. Mark Rowe

This week on In the Doctor’s Chair

• Why the holidays don’t need to be synonymous with weight gain

In the Doctor’s Chair

Thanks for listening to In the Doctor’s Chair, the show where you’ll hear conversations that share life lessons, health habits, and leadership practices that focus on positive psychology, lifestyle medicine, and ways for you to live with more vitality.

If you enjoyed this episode, please subscribe to the show and leave a comment wherever you listen to your podcasts.

For more resources to help you to live with more vitality, please visit my website.

Apple Podcasts I TuneIn I Google Play I Stitcher I Spotify

The post Dr Mark Rowe ‘The Key to a Happier & Healthier Christmas’ appeared first on Mark Rowe.

Loneliness has become common in recent times, with more people than ever feeling disconnected and isolated. A problem even before COVID-19, loneliness has been exacerbated over the past 18 months of the pandemic.

Today, I talk about this problem. I share research on how common loneliness is, explain all of the reasons this matters, and talk about what we can do about it. I note the effects on young people, in particular, I make a distinction between loneliness and being alone, and I list the health consequences of loneliness. I note the power of fostering quality relationships (as opposed to simply being around a lot of people), I explain why it’s effective to focus on others, and I address the need to destigmatise loneliness. Finally, if you’re in a good place mentally and emotionally, I call on you to reach out to one person this week that you’re concerned about.

“There’s another pandemic brewing in the wake of COVID-19: I’m talking about the pandemic of loneliness, triggered by factors like working from home, social isolation, feeling disconnected, feeling left out.”– Dr. Mark Rowe

This week on In the Doctor’s Chair

• Research on loneliness

Resources Mentioned:

• Loneliness: Human Nature, and the Need for Social Connection by John T. Cacioppo

In the Doctor’s Chair

Thanks for listening to In the Doctor’s Chair, the show where you’ll hear conversations that share life lessons, health habits, and leadership practices that focus on positive psychology, lifestyle medicine, and ways for you to live with more vitality.

If you enjoyed this episode, please subscribe to the show and leave a comment wherever you listen to your podcasts.

For more resources to help you to live with more vitality, please visit my website.

Apple Podcasts I TuneIn I Google Play I Stitcher I Spotify

The post Addressing the Loneliness Pandemic appeared first on Mark Rowe.