Feel Better, Live More with Dr Rangan Chatterjee

I am a big believer in the transformative power of meditation. I also know how hard it can be to start and stick to a daily practice in our busy, modern world. In this special episode of my Feel Better, Live More podcast, I'm inviting you to join me for something that has truly transformed my own life. I've teamed up with Zen master Henry Shukman and his meditation app The Way for a 30-day meditation challenge this March to help inspire more of us to build a consistent meditation practice. I've tried many meditation apps over the years, but I've never found one as effective as The Way. I've been using it most mornings for months now, and it has genuinely helped me feel calmer, more relaxed and more present. I love it so much that I recently invested in the company because I truly believe that if more of us meditated regularly, we'd create a calmer, happier and more compassionate world. There's now a wealth of research showing that meditation can reduce stress, improve focus and even lead to positive structural changes in the brain over time. But we only experience those benefits if we actually practise. In this episode, Henry shares a beautiful guided body scan meditation, reminding us that meditation isn't another task on the to-do list, but a return to ourselves. Just a few minutes each day can make a profound difference. So, if you are ready to join Henry and me on this 30-day challenge, for free, all you need to do is visit: thewayapp.com/livemore.  Download the app and join a group of likeminded people, meditating our way through March.   Show notes https://drchatterjee.com/631   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.

Why has nutrition – something that should be so simple – become so complicated? With 70% of our diet now consisting of ultra-processed foods and conflicting advice everywhere we look, is it any wonder we're confused about what to eat? 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 520 of the podcast with medical doctor and nutritionist, my good friend Dr Rupy Aujla. In this clip, Rupy explains why ultra-processed foods often lead to overconsumption, and we discuss the power of single-ingredient foods to transform our health. Thanks to our sponsor ⁠⁠⁠https://thewayapp.com/livemore  Show notes and the full podcast are available at https://drchatterjee.com/520 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. 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.

Walking is something most of us take for granted. We do it to get from A to B, we track our steps on our phones, we might even use it as a bit of exercise. But what if walking is far more than that? What if, quite literally, your life depends on it? Dr Courtney Conley is an internationally recognised authority on foot mechanics and gait dynamics and the founder and creator of Gait Happens, which provides evidence-based foot education for athletes, movement professionals, and regular humans like you and me. She has over 25 years' worth of clinical experience, and has worked with a wide variety of organisations, including New York Yankees, New York Giants and The San Francisco 49ers. Her first book Walk: Your Life Depends On It is a fantastic read, officially comes out on May 5th, 2026 and is available for pre-order right now. In our conversation, we discuss why walking should be considered a physiological necessity, potentially on a par with sleeping and breathing, why Courtney believes that our feet are the most neglected part of our bodies and how modern footwear has put fashion ahead of function, with some serious unintended consequences. We also discuss why our big toe might be the most important joint in our body, how our walking speed can predict our future health, and why even a small increase in daily steps can dramatically reduce your risk of cancer, dementia and depression. Throughout our conversation, Courtney shares plenty of practical advice, such as simple foot assessments you can do at home, easy exercises to build strength and mobility, and a clear framework for choosing better footwear for yourself and your children. Courtney wants to help as many people as possible reclaim the true function of their feet. Her message is one of hope and empowerment and I am quite sure that this conversation will give you a different perspective about the importance of walking and inspire you to start taking a bit more care of your feet. 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://vivobarefoot.com/livemore https://onepeloton.co.uk https://thewayapp.com/livemore   Show notes https://drchatterjee.com/629   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.

What's holding you back in life at the moment? Is there a problem – be it practical or emotional, to do with your health, relationships, work, finance or anything else – that seems insurmountable? Whatever your struggle, my guest on this week's Feel Better Live More podcast believes that the solution is already within you – that you have what it takes to transform or transcend any challenge you face. She's Marie Forleo, a US entrepreneur, writer, philanthropist and, above all, an unshakeable optimist. I caught up with Marie on the London leg of a promotional tour for her new self-help book, Everything Is Figureoutable. The title is quite a promise but after listening to what she has to say, I think you'll be inspired to think the same way. We discuss perfectionism and why comparing ourselves unfavourably to others – so common in this age of social media – can really threaten our creativity. We also discuss the truth about excuses, the liberating difference between ‘can't' and ‘won't', and why a growth mindset is preferable to a fixed mindset if we want to make changes in our lives. Whatever it is that you want from life, I think Marie's strategies will shift you into a more positive mindset and help you take action. This is a really energising and inspiring conversation – I hope you enjoy it!   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://ag1.com/livemore https://thewayapp.com/livemore   Show notes https://drchatterjee.com/628   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.

Most of us spend our lives in conversation – yet very few of us are ever taught how to communicate well. Whether it's with our partners, colleagues, family or friends, we often assume that being heard is the same as being understood. But true communication isn't just about the words we use – it's about the tone, timing and energy behind them. 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 571 with trial lawyer, sought after public speaker and author of the book, The Next Conversation: Argue Less, Talk More -  Jefferson Fisher Jefferson believes that better communication can transform not only our relationships, but our health and happiness as well. In this clip, he shares the three essential principles to better communication, and how to shift from reaction to reflection by making your first word your breath. Thanks to our sponsor ⁠⁠⁠https://heights.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/571 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. 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

What if the secret to living well into your 80s and 90s is nothing to do with your DNA? What if the longevity hackers have got it wrong, and it's actually far more simple than you think to become a ‘super ager'? We all want to live a long, happy and healthy life. But with the vast majority of US and UK people over 60 having at least one chronic disease, the odds are currently stacked against us. Or are they? In this enlightening episode, you'll learn why healthspan matters more than lifespan – and why it's never too late, or too early, to take action. My guest is Dr Eric Topol, a practising cardiologist, Professor of Molecular Medicine, and one of the top 10 most cited researchers in medicine. Eric has spent his career at the forefront of genomics and artificial intelligence. Yet in his new book Super Agers: An Evidence-Based Approach To Longevity, he sets out a surprisingly low-tech solution to ageing well. And it's one that has nothing to do with your parents' health. In this episode, Eric talks me through what his Wellderly Project – research on remarkably healthy people in their late 80s – revealed about the health metrics that matter. He explains his ‘lifestyle plus' approach to health, which includes not just the basics like nutrition, exercise and sleep, but evidence-based influences such as environmental toxins, emotional outlook and social connections. His message is an empowering one: making the right choices today could add seven to 10 healthy years to your life, regardless of your family history. We tackle some thought-provoking topics, such as the idea that cancer screening isn't working, and that forever chemicals and microplastics are far more dangerous than we've been led to believe. We discuss the personalisation of healthcare – how knowledge of your own data is the most effective way to drive behaviour change. And Eric shares his positive insights on how AI will be able to help us predict – and take control of – our future health. The ‘big three' chronic diseases, cancer, heart disease and neurodegeneration, start developing 20 years before we see symptoms. So that's a big window of time in which you can make a difference to your risk – and a truly empowering message you can start acting on today. 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://onepeloton.co.uk   Show notes https://drchatterjee.com/626   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.

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. Thanks to our sponsors: https://thewayapp.com/livemore https://ag1.com/livemore   Show notes https://drchatterjee.com/625   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.

Why do we find it so hard to exercise despite knowing how good it is for us? 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 514 of the podcast with Professor of Biological Science and Professor in the Department of Human Evolutionary Biology at Harvard University, Daniel Lieberman. Daniel is the author of the brilliant book Exercised: Why Something We Never Evolved To Do is Healthy and Rewarding. In this clip, he reveals a fascinating truth: we didn't evolve to exercise, but movement is key to living well. He challenges some common beliefs that exist around exercise and we discuss simple, practical ways of building sustainable movement habits into our daily lives. Thanks to our sponsor ⁠⁠⁠https://drinkag1.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/514 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. 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.

Music is medicine. It has the power to heal us. And today's guest knows it's something we can self-prescribe, for free, whenever we want to benefit. Dr Daniel Levitin is a neuroscientist, cognitive psychologist and bestselling author. He's also a former record producer and an accomplished musician who's brought all those skills together in his latest book, Music As Medicine: How We Can Harness Its Therapeutic Power. As soon as I heard about it, I had to ask Dan onto the podcast to share his wisdom. As a lifelong musician and music fan, I know certain tracks change how I feel. But talking to Dan has opened my mind to just how profound an effect music has on the brain. It doesn't just shift our mood, it can affect our entire physiology. Dan has spent decades studying this, advising the US Government and working with the National Institutes of Health, to the point where his research is now influencing global health policy. We've all experienced the health-giving power of music, perhaps without realising. Now with that knowledge, and Dan's insights, we can start to put it to therapeutic use. Here's what fascinates me the most: music doesn't just hit one part of your brain. Different types activate different regions, in much the same way as certain medications work. And Dan shares some astounding examples of this – from the people with Parkinson's who relearn to walk, to the marathon runners who don't feel pain, to the Alzheimer's patients who can't recognise loved ones, but can recall how to play an instrument perfectly. The brain regions that process music are deeper, older and more protected. It's why music communicates emotion in ways that words can't always match. Throughout our conversation, Dan makes this case that music is our birthright. And it can flood us with feelgood, bonding hormones. So it's a tool we can turn to for overcoming trauma, processing difficult feelings, or connecting with others. But he doesn't just want us to listen. Playing an instrument, singing and songwriting all do more than you might expect – and you don't need to be an expert. The next time I'm strumming my guitar, I won't just think of it as a hobby. I'll know I'm doing something profoundly important for my health. And you can too. Whether it's learning an instrument, having a family singalong in the car, or simply switching on the radio, I'm not sure there's a simpler, more effective way to feel better.   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://vivobarefoot.com/livemore https://onepeloton.co.uk https://thewayapp.com/livemore https://drinkag1.com/livemore   Show notes https://drchatterjee.com/623   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.

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.   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://thewayapp.com/livemore https://ag1.com/livemore   Show notes https://drchatterjee.com/622   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.

Is your ‘healthy' breakfast actually dessert in disguise? Why is it that so many of us are struggling these days with our metabolic health? Today's clip is from episode 545 with medical doctor and best-selling author Dr Mark Hyman. For many years, Mark has been leading a global health revolution around using food as medicine -  to support longevity, energy, mood and happiness. In this clip, he shares practical, evidence-based ways to improve your metabolic health, starting with what's on your plate. Mark is passionate about empowering people to take charge of their health and his accessible approach offers practical steps anyone can take.   Thanks to our sponsor ⁠⁠⁠https://thewayapp.com/livemore  Show notes and the full podcast are available at https://drchatterjee.com/545 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. 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.

When it comes to feeling better, many of us instinctively start with our minds. We think about our thoughts, our beliefs, our stress levels. But what if a huge part of our emotional and psychological experience is actually being held in our bodies – quite literally – in a remarkable tissue called fascia? This week, I'm joined by Jason van Blerk, one of the co-founders of Human Garage - a global self-care movement that aims to inspire 1 billion people to heal themselves, through simple, accessible movement practices, that they call Fascial Manoeuvres. In our conversation, we explore what fascia actually is, why modern science is only just beginning to catch up with what many practitioners have observed for decades, and how emotions and past experiences may be stored in our physical structure. Jason also shares how different areas of the body seem to relate to different emotional patterns, why posture and mood are so tightly linked, and how changing one can often influence the other. We also talk about stress, and why so many of us feel tense, disconnected, and stuck in our own lives and Jason explains how simple rotational movements, combined with specific breathing patterns, can help “unwind” the body, reduce stress, and leave you feeling lighter, calmer, and grounded. The thing I love the most about Human Garage's philosophy is that they want to empower people to heal themselves. This is not about needing lifelong treatment, or becoming dependent on a therapist or HCP - it's about learning a set of practical moves that you can use anywhere, anytime AND with no equipment, to start healing your body and calming your mind. 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: Peloton https://onepeloton.co.uk Heights https://heights.com/livemore   Show notes https://drchatterjee.com/620   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.

Longevity is a hot topic these days. We're obsessed with anti-ageing, as if getting older should be avoided or even reversed at all costs! Of course, we can't do that and I'm not sure we'd really want to. But today's guest brings valuable insights about what we can do, to make sure we age healthily and happily.    Professor Rose Anne Kenny is a medical gerontologist and Regius Professor of Physic and Chair of Medical Gerontology at Trinity College Dublin. She's the Founding Principal Investigator of Ireland's largest population study of ageing (TILDA) and the author of the international bestseller Age Proof: The New Science of Living a Longer and Healthier Life.  In this conversation, Professor Kenny reveals that while 20 percent of ageing is genetic and can't be changed, 80 percent is epigenetic – in other words, we have the power to influence how quickly or how slowly we age. Her number one recommendation is having good quality friendships and relationships throughout our lives. Then follows a healthy diet, plenty of exercise, and reducing stress. So nothing too surprising, perhaps. But what might surprise you is just how far reaching the effects of these relatively simple measures can be – and how much what you do in your 20s can impact your 80s. We talk about how to avoid metabolic syndrome and why it's important to know key biological markers throughout life. We take a deep dive into the benefits of community, family, volunteering and inter-generational friendships, and discuss the undercurrent of ageism that prevails in society. Loneliness increased threefold during the pandemic, according to the TILDA study, and it's left some people feeling afraid to reconnect. Yet isolation is known to cause inflammation, suppress immunity and speed ageing. Professor Kenny believes we should flip convenience on its head when it comes to exercise. Instead of taking the easy option that means moving less, we should look at the ‘harder' options, such as taking the stairs or carrying heavy bags, as convenient ways to build activity and strength training into our lives. She also shares excellent advice on sex and intimacy, sleeping better, laughing more, and finding purpose all around you. This really is a wonderful and practical conversation that is going to give you a variety of simple ways to play the long game when it comes to ageing. And the empowering message is that it's never too early and it's never too late to start.    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://ag1.com/livemore https://thewayapp.com/livemore   Show notes https://drchatterjee.com/619   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.

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. 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 506 of the podcast which was a solo episode I recorded to celebrate the launch of my sixth book ‘Make Change That Lasts: 9 Simple Ways To Break Free From The Habits That Hold You Back'.  In this clip, I share a powerful idea that could help you make meaningful changes that actually last. Thanks to our sponsor ⁠⁠⁠https://heights.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/506 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. 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.

When it comes to improving our health and fitness, most of us have absorbed the same message: work harder, push more, sweat more – basically, that no pain means no gain. But what if that story is not only wrong, what if it is actually holding you back? This week, I sit down with elite endurance coach Alan Couzens to completely reframe how we think about movement, fitness, and fat loss. Alan is both an exercise physiologist and a performance coach. He has spent the past three decades working with a wide range of endurance athletes at all ends of the performance spectrum, from ‘off the couch' fitness athletes to the very best athletes in all of endurance sport. He shares his incredible wisdom & insights on X and his Substack, ‘The Science of Maximal Athletic Development' which I would highly recommend if you want to go deeper into the topics we discuss in this week's episode. Over the past few years, Alan has helped me to understand the critical importance of low intensity movement for health, performance and longevity, and in our conversation, we discuss: Why the ability to burn fat at low intensities is one of the most important markers of true metabolic health Why so many people feel they need to eat every two to three hours How very easy movement  can transform your health, your energy, your mood, and even your performance, often more than the hard workouts you think you “should” be doing The need to balance out the stresses of modern life with activities like walking and yoga The importance of building a big aerobic “engine” How best to think about intensity, strength training, VO₂ max, and muscle mass Why it is never too late to start increasing how much you move and experiencing the incredible benefits Alan is someone who I have a huge amount of respect for. Not only is he extremely knowledgeable and up to date with the latest science, he is also someone who has a huge amount of real-world experience helping people to improve their athletic performance and their health. My hope is that this episode serves as a powerful reminder that the human body simply does not work as well as it could, without adequate amounts of movement and that it inspires you to bring more easy movement into your life, in a way that supports your health for many decades to come   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://heights.com/livemore https://drinkage.com/livemore https://onepeloton.co.uk   Show notes https://drchatterjee.com/617   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.

My guest on this week's Feel Better Live More podcast is Dr Robert Lustig, Professor of Paediatric Endocrinology at the University of California. He's a leading public health expert who has long been exposing the myths of modern medicine and the food industry. His passion is communicating how sugar and ultra-processed food is fuelling the chronic disease epidemic that we are all facing today. Obesity, type 2 diabetes, metabolic syndrome, heart disease and so much more are caused, in Rob's view, by the foods that we are eating. In his latest book, Metabolical: The Lure and the Lies of Processed Food, Nutrition and Modern Medicine, he outlines what he calls the ‘hateful eight' – the eight root causes in our body that underlie all chronic disease. He explains how food and sugar impact on them and, most importantly, suggests strategies to counteract them. In this conversation, Rob explains why sugar is so damaging and explains that just like alcohol, our bodies can cope with sugar in small amounts. But in excess will end up in the liver and ultimately trigger us to get sick. Rob's decades of clinical experience and research has led to his bold and compelling assertion that the answer to all chronic disease can be found in real food. His solution? To ‘protect the liver, feed the gut'. I think these 6 words are an elegant way of summarising the nutritional advice that all of us should consider taking on board in order to improve our health and wellbeing. We talk about what constitutes ‘real food' and how different levels of food processing are classified. Rob explains why sugar-sweetened drinks are so disastrous for health, particularly in children – and why diet drinks do just as much damage, if not more.  We also talk about TOFI (thin on the outside, fat on the inside) and fascinatingly, Rob outlines the three types of fat gain that we can all experience: subcutaneous (which you can see); visceral (stress-related fat around the middle), and liver fat. It's only the first of these that you're likely to notice – but it's the latter two which we really need to fix, especially as they're already appearing in kids. This conversation is full of mind-blowing facts and insights but it's also really empowering and contains simple, practical tips that all of us can use to improve our lives. I hope you enjoy listening.  Caution: contains mild swearing.   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://ag1.com/livemore https://thewayapp.com/livemore   Show notes https://drchatterjee.com/616   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.

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 alcohol-free 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. Today's clip is from episode 438 of the podcast with performance coach and best-selling author, Andy Ramage.  Andy is the co-founder of the One Year No Beer movement, and since his first appearance on this podcast back in 2019, countless listeners have written in to share how they've transformed their lives by giving up, or changing their relationship with alcohol. In this clip, Andy shares why he believes that removing alcohol could help you become the most productive, present and healthiest version of yourself. He explains his ‘ambivalence seesaw' – a framework you can use to work out your current relationship with alcohol and start to shift it. And he shares some valuable advice on coping with social pressure to drink. Andy is motivated, passionate and full of positivity, and someone who describes a life without alcohol as a gift to yourself. He's not here to judge anyone else, simply to encourage you to try out the benefits - he has managed to transform his own health, happiness and relationships and wants to inspire you to do the same. Thanks to our sponsor ⁠⁠⁠https://thewayapp.com/livemore  Show notes and the full podcast are available at https://drchatterjee.com/438 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. 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.

What if the biggest source of stress in your life is not your job, inbox, or finances – but the simple fact that you have too much stuff? This week, my guest is Joshua Fields Millburn, co‑founder of The Minimalists, whose documentaries, books and podcast have inspired millions of people around the world to reconsider their own relationship with possessions and success. Joshua grew up with very little money, in a home marked by addiction, violence and instability and, as a young man, became convinced that the solution was to be found in acquiring ‘more':  more income, more status and more material comfort. By the age of 30, he had everything he thought he wanted – the big job title, the nice car, the large house, all the visible signs of having “made it”. And yet, inside, he was anxious, overwhelmed and deeply unhappy. Then, in the space of a single month, his mother died and his marriage ended. Those two events forced him to pause and ask some uncomfortable but essential questions: What am I actually doing with my life? Whose values am I living by? Is this endless consumption really what life is all about? That period of questioning led Joshua towards minimalism – not as a trend or an aesthetic, but as a practical framework for living with greater clarity and intention.  in our conversation, we discuss: How external clutter is often an outward reflection of internal clutter Why products so often promise fulfilment but ultimately deliver dissatisfaction The difference between healthy consumption and harmful consumerism Practical rules that make decluttering simpler, including the 30-day minimalism game, the 90/90 approach to clothes and why a “sale price” can often become a “fool's price” How identity clutter keeps us stuck - when we cling to things, roles or labels, not because we need them, but because we're afraid of who we'll be without them How minimalism can improve our health and relationships by creating more time, attention and presence. Joshua is a wonderful human being, a brilliant communicator and someone who thinks deeply about the human experience.  He believes that minimalism is the art of “addition through subtraction” - it's not about having less for the sake of it, but about making space for what matters most. 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://vivobarefoot.com/livemore https://thewayapp.com/livemore Show notes https://drchatterjee.com/614 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.

With the Children's Wellbeing and Schools bill returning to the House of Commons imminently, it's a key time to make your feelings known. Email your MP https://www.smartphonefreechildhood.org/email. Today's episode is about a topic that I am truly passionate about - the introduction of social media and smartphones into all aspects of our lives - and what impact this is having on us individually, collectively and, perhaps most urgently, what impact is this having on our children.  Jonathan Haidt is arguably one of the worlds' most eminent psychologists. He is a Professor of Ethical Leadership at New York University's Stern School of Business and the author of 4 best-selling books, including his latest ‘The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness'.   In this episode, Jonathan and I explore how the fundamental differences between online and real-world interactions are affecting young people's social, emotional and cognitive development. We discuss why girls face unique risks on social media, from damaged relationships and reputations to harassment, and how gaming and pornography are shaping boys' expectations of relationships. Jonathan also shares some eye-opening data about the link between a decline in teen mental health and the widespread adoption of smartphones and social media. He emphasises the need for collective action to create healthier norms around technology use, both at home and in schools. We dive into practical strategies for parents, including setting clear boundaries and prioritising hobbies and family time. Our conversation also touches on the challenges of navigating technology use in a world where the pace of change has been so fast. Jonathan remains optimistic that we're nearing a tipping point and outlines four key norms we can all adopt with our children—even if they're already dependent on their phones throughout the day. We also discuss in detail what we believe schools could be doing to help their students have less screen time and the importance of collaborating with other families to support healthier habits. As a parent and a doctor, I'm deeply concerned about the mental health crisis facing our children and young people. But if, as a society, we can come together to raise awareness and take purposeful action, we can create a healthier future for the next generation. I think this is one of the most important conversations that I have ever had on my podcast. Jonathan and I both believe that the rewiring of our children's brains to be one of the most urgent societal harms that needs addressing.   My hope is that you find this conversation eye opening, enlightening and thought provoking - and I very much hope it prompts you to take action. 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://ag1.com/livemore https://thewayapp.com/livemore  Show notes https://drchatterjee.com/613   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.

It's easy to believe that we have to dedicate lots of time and energy to exercise. That, unless we're pushing ourselves to our limits, it's not worth doing.  Today's clip is from episode 325 of the podcast with neuroscientist and Professor of Neural Science and Psychology, Dr Wendy Suzuki. Every morning Wendy starts her day with 30-minutes of exercise. She knows – from personal experience backed by scientific research – that this makes her more focused, happy, motivated, and even creative. She knows it'll help her grow new brain cells and neural pathways, long into old age. And she wants you to reap all these benefits too. In this clip, Wendy shares why you don't need to exercise for hours to gain benefits and  how just 10 minutes of exercise can create changes in the brain that go much further than simply boosting our mood. This is a practical and inspiring episode that I'm certain will have you taking action immediately. Thanks to our sponsor ⁠⁠⁠https://drinkag1.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/325 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. 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.

If you have ever struggled with your weight, low energy, pre-diabetes or even type 2 diabetes, this is a conversation that could change your life. Dr David Unwin is an NHS GP who not only put his own type 2 diabetes into drug free remission, he has also helped over 150 patients do the same in a standard UK general practice – with ordinary people, on ordinary budgets, using food and lifestyle. It's estimated that around 7/8ths of the adult population are metabolically unhealthy, which means that only a tiny minority of us are truly metabolically well. And this is a serious issue because poor metabolic health is one of the root cause drivers of insulin resistance, type 2 diabetes, cardiovascular disease, strokes, Alzheimer's and many forms of cancer. In fact, this is one of the main reasons why I co-founded Do Health https://drchatterjee.com/do-health/ - a personalised health companion, powered by your individual biology and lifestyle - as a way of helping people improve their metabolic health early, well before they get sick in the future. In this week's episode, we cover: The early signs of poor metabolic health, and why symptoms like fatigue, belly fat and brain fog are often overlooked. Why many issues we see as ‘normal ageing' are actually signs of insulin resistance. How David himself reversed his own type 2 diabetes and, at the same time, improved his mood, energy and cognition. How reducing starchy carbohydrates if you have metabolic dys-regulation can dramatically improve blood sugar control Why so many of us struggle with bread, pasta, and ultra processed foods – and how food addiction may be silently driving our behaviour. The two women who helped David rethink everything he thought he knew about food, hope and healing And why it's never too late to work on your metabolic health and why doing so can change every aspect of your life. One of the things I love most about David is his passion. He really is someone who genuinely wants to improve the health and lives of his patients and our hope is this conversation empowers you to make small changes that will improve your blood sugar, weight, energy, and ultimately, your future.   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://thewayapp.com/livemore   Show notes https://drchatterjee.com/611⁠   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.

What do you think you might be saying on your deathbed? Will you be looking back at your life with a sense of joy and completeness, or, do you think that perhaps you might be consumed with regret? As this week's guest shares, “It's easy to assume that you will live with great health to a ripe old age, then die peacefully in your sleep wearing your favourite pyjamas but it doesn't work out that way for most people…” Bronnie Ware is an internationally acclaimed speaker and author of the bestselling memoir, The Top Five Regrets of the Dying. Published more than 10 years ago, it's been translated into 32 languages and continues to attract new audiences. The book is about her eight years as an end-of-life carer, the close relationships she formed, and lessons she learned from those dying people, which changed her life forever. In this conversation, we discuss some of the various regrets of the dying and what they can teach us so that we can live better lives, right now. We talk about the concept of choice. Everything we do, or don't do, has a price – be it time or money. Our culture incentivises what we can measure – salaries, possessions, status, social media ‘likes' and comments. But Bronnie urges us to realise the sacredness and value of our time. Is something a choice worth making if it means you have to sacrifice time with your loved ones? Is it worth pushing extra hard for the promotion that may bring you more money but also more stress and more time away from home? These are decisions that I think we all need to wrestle with from time to time if we are truly going to be living a contented and intentional life. We also talk about the real meaning of regret, what it means to be courageous, and how self-compassion can help us see our mistakes as a natural part of life and growth. Importantly, Bronnie also defines the qualities and habits she observed in those patients who reached the end of life with no regrets – what can we learn from these people? Death can be a topic that many people shy away from discussing but Bronnie is a wonderful soul who is able to talk about death in a relatable, powerful and authentic way. Appreciating we are going to die is the first step to getting more out of life. This really was a thought-provoking and intimate conversation. 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://www.thewayapp.com/livemore https://drinkag1.com/livemore   Show notes https://drchatterjee.com/610   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.

Did you know that your daily habits directly affect the speed at which your brain is ageing and your risk of getting Alzheimer's disease in the future? 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 573 of the podcast with medical doctor, board-certified surgeon, and expert in preventive health, Dr Darshan Shah. This was one of the most-listened-to podcast episodes in the UK in 2025, and one that clearly resonated with so many of you. In this clip, Darshan shares practical advice that could transform how you think about your health and we explore some of the most important daily habits that could add decades to your life.  These practical, evidence-based changes can help you feel better not just now, but for decades to come. Thanks to our sponsor ⁠⁠⁠https://drinkag1.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/573 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. 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.

Most of us want our lives to feel calmer, clearer and more aligned. Yet so often, we hesitate, overthink or delay the changes we know would help us feel better. This week's guest believes that what holds us back is not a lack of motivation or confidence, but a lack of self-trust, which is the foundation that shapes everything from our habits to our relationships. This week on, I'm joined by Dr Shadé Zahrai. Shadé is a behavioural researcher, award-winning peak performance educator and leading authority on confidence and self-doubt. In her new book, Big Trust: Rewire Self-Doubt, Find Your Confidence and Fuel Success, her message is simple: we need to stop getting in our own way, loosen the grip of self-doubt and learn how to back ourselves when it counts. Many of Shadé's insights are shaped by her own journey. After years in corporate roles that were filled with intense self-doubt and even physical anxiety, she found herself starting again when the pandemic hit and her work fell away overnight. Creating simple videos from home to support others became an unexpected turning point - and ultimately the foundation of the work she does today. During our conversation, we discuss: Why self-trust sits at the heart of confidence, action and meaningful change, and how waiting to ‘feel ready' keeps so many of us stuck. The four key attributes that make up self-trust, how our identity shapes our behaviour and why small daily choices become meaningful “proof points” of who we want to become. Why confidence doesn't come first, and why self-trust, not motivation, is what allows us to take action. How repeatedly breaking promises to ourselves erodes our identity, and why keeping small commitments rebuilds a sense of capability and worth. The powerful connection between our inner narrative and our wellbeing, and how shifting our story changes the way we experience life. Shadé believes that we are not defined by our doubts but by the choices we make when doubt appears. This episode offers a compassionate, practical guide to strengthening the trust we place in ourselves and invites us to stop outsourcing our worth to external validation. Only then can we reconnect with our core values and begin living from a place of clarity and courage. 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://www.vivobarefoot.com/livemore https://drinkag1.com/livemore   Show notes https://drchatterjee.com/608   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.

What has the biggest impact on your health and happiness today? Perhaps you're thinking it's work, money, what you eat, how you sleep… Maybe it's your friends and family and how you interact with them… These are all valid answers. But let me put it to you that I think there's one factor that is linked to, but overrides, all of these things: stress. For this bonus New Year's Day episode, I wanted to speak to you directly about stress, so you can take action to stop it controlling your life in 2026. A bit like my Boxing Day podcast a few days ago, his episode is designed to gently inspire you at the start of the year, to help you reflect on your life, and to encourage you to create positive change in the months ahead. So I'm sharing with you the five simple habits that I know will help you reduce the impact of stress and transform your wellbeing this year. In this episode I reveal why it's so important to: Have a morning routine – to dramatically reduce early micro stress doses and positively shape the rest of your day. Learn a breathing technique you can take anywhere – because the way you breathe is powerful information for your body. Stop taking things personally – because learning to create space between what happens and how you respond is a surefire stress reliever. Practice true prevention – and stop worrying about your future health, with my revolutionary new app, Do Health. Find out how you can be one of the first to try it! And prioritise your sleep – by optimising light exposure, being aware of caffeine and creating a calming evening routine. I genuinely hope this episode helps you see stress differently and reminds you that small, consistent changes can have a profound impact. A little stress is part of life – but chronic stress doesn't have to be. And if you want to find out more about optimising your health in 2026, my book Happy Mind Happy Life is available TODAY in a brand new format in the UK, in its original format in many other countries and as an audiobook which I narrate all over the world!   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 http://thewayapp.com/livemore   Show notes https://drchatterjee.com/607   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.

Is happiness a skill you can develop? Or is it a place you find yourself, if you're lucky? Today's podcast is a bonus episode that I've recorded, from me to you, to demonstrate that yes, happiness is about more than just chance. These special Boxing Day podcasts are becoming a bit of a tradition now (look out for one I'll be releasing on New Year's Day too). And in this one, I share five powerful ideas with you – five happiness habits that can transform your life in meaningful ways. They're all explored in much greater detail in my book Happy Mind Happy Life: 10 Simple Ways to Feel Great Every Day, which is being re-published in the UK in an exciting new format on 1 January 2026. But you can leverage your happiness levels right away by listening today. Here's a quick overview of what you'll learn: 1. Happiness is a Skill - Discover the difference between ‘junk happiness' and ‘core happiness' to feel more content, in control, and aligned with your values. 2. Define Success for Yourself - Imagine yourself on your deathbed and identify three things you'll wish you had done. What can you do now to move toward that ending? 3. Eliminate Choice - We make thousands of decisions a day, and each one drains mental energy. By creating routines and reducing choice, you can reduce that stress. 4. Make Time Stand Still - Identify ‘flow state' activities that make you lose track of time, and schedule them as investments in your happiness. 5. Seek Out Friction - If someone upsets you, ask yourself why their words affected you so much. Rewriting their story with compassion will increase your own sense of control. I hope this episode helps you and your family cultivate lasting happiness in 2026 and beyond. I explore all these ideas and many more in my newly formatted book Happy Mind Happy Life - available here as a paperback or as an audiobook, which I am narrating. 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 sponsor: https://drinkag1.com/livemore   Show notes https://drchatterjee.com/606   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.

Journalling regularly can help improve sleep, lead to better decision making and reduce symptoms of anxiety and depression. It has also been shown to decrease emotional stress, make it easier to turn new behaviours into long term habits, improve the quality of our relationships and, ultimately, help us lead more mindful and intentional 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 413 of the podcast which was a solo episode I recorded to celebrate the launch of my ‘3 Question Journal' where I outlined the transformative power of journaling.  Over the years, I've recommended a journalling practice to thousands of my patients, and I've experienced the benefits first-hand in my own life too. In this clip, I share a simple way to begin each day by asking yourself three powerful questions. They are deceptively simple, and answering them will take less than 5 minutes, but doing so regularly can prove transformative. If want to take a look at ‘The 3 Question Journal' go to: https://drchatterjee.com/journal Thanks to our sponsor ⁠⁠⁠https://drinkag1.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/413 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. 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.

What is intuition? What happens when we die? And, how does trauma get stored in our bodies? These are just a few of the fascinating themes I explore in today's episode with returning guest, Dr Tara Swart. Tara is a neuroscientist, a former medical doctor & psychiatrist, a lecturer at MIT, an executive coach and author of 2 books, including her very latest The Signs: The New Science of How to Trust Your Instincts.   In this episode, Tara shares her own personal story about love, loss, and learning to trust herself again, after the death of her husband, Robin. This life changing experience left her questioning her deepest beliefs as a scientist, when in the midst of her grief, she started noticing unusual signs that she felt - she was unable to ignore. At first, she was sceptical, but these moments gradually helped her reconnect with her intuition in ways she never expected.   In our conversation, we explore: What intuition really is and how to start accessing it again The gut-brain connection, and how emotions, trauma, and even grief can be stored (and released) in the body. The practical tools and techniques that helped Tara - and can help you - rediscover your own intuition, including journaling, creative practices and nature How to gently challenge your beliefs and open yourself to possibility (even if, like Tara, you're sceptical at first). Reflections on what science can and can't explain - and why sometimes, believing in something greater (be it love, the universe, or connection itself) can be a healing force. How to help your children (or yourself!) grow up with a stronger trust in their inner wisdom, without fear or ridicule. We also talk about the disconnection that many of us feel in the modern world, the transformative power of nature and the many different ways in which humans try to make sense of death.   This is a raw, honest and thought-provoking conversation that I'm certain will leave you feeling inspired and eager to rediscover your own inner wisdom.   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://join.whoop.com/livemore https://www.boncharge.com/livemore https://www.calm.com/livemore https://thriva.co/   Show notes https://drchatterjee.com/604   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.

Today's guests are both passionate about spreading the crucial message that high-quality relationships are one of the biggest predictors of happiness, health, and longevity. 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 directors of the Harvard Study of Adult Development, an extraordinary research project that began in 1938 and has followed participants for more than eight decades. In this clip, they explain why nurturing high-quality relationships may be one of the most powerful things we can do to support both our long-term health and our happiness. 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. Thanks to our sponsor ⁠⁠⁠https://drinkag1.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/364 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. 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.

This is the time of year that reminds us to be grateful, kind and spend time with the people we love. To celebrate, I have decided to re-release a conversation that took place on this podcast almost 6 years ago now with the wonderful David Hamilton. David is a scientist, researcher and one of the world's leading experts in the science of kindness. He is also the author of multiple bestselling books including Why Kindness Is Good For You and How Your Mind Can Heal Your Body. This conversation was actually recorded all the way back in February 2020, one month before the start of COVID. But, as with most of the conversations on my podcast, the content within it is timeless and just as relevant today as it was when we actually recorded it. In our conversation, we explore many different themes including: How empathy and kindness can impact various markers of our health, including the functioning of our immune systems and our cardiovascular health Why David calls oxytocin the ‘kindness hormone' How exactly we can use visualisation to improve the quality of our lives, The science of the placebo effect The importance of connection and empathy in healthcare And the phenomenal ripple effect of kindness, whereby one act of kindness can lead to one hundred and twenty-five more. David is such a wonderful human being who is doing his very best to help create a kinder and more compassionate world. I think this conversation is perfect for the current time of year and I hope that it serves as a gentle reminder that being kind is not only good for the world around us, it's good for ourselves as well…….   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://www.vivobarefoot.com/livemore https://drinkag1.com/livemore   Show notes https://drchatterjee.com/602   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.

What do you think you might be saying on your deathbed? Will you be looking back at your life with a sense of joy and completeness, or, do you think that perhaps you might be consumed with regret?  As today's guest shares, “It's easy to assume that you will live with great health to a ripe old age, then die peacefully in your sleep wearing your favourite pyjamas but it doesn't work out that way for most people…” 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 383 of the podcast with former palliative care nurse and author of the best-selling book ‘The Top 5 Regrets of the Dying', Bronnie Ware. In this clip, we reflect on some of the meaningful lessons Bronnie learned from those at the end of life, and she shares some thought provoking insights that could help us live better lives right now. Thanks to our sponsor ⁠⁠⁠https://drinkag1.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/383 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. 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 with someone who is regarded as one of the best ski coaches on the planet, yet this is not a conversation about skiing. The things my guest has experienced over the years through teaching, coaching, and working in the mountains in unpredictable conditions hold valuable lessons for us all. Warren Smith is one of Britain's leading professional free skiers, an Internationally Qualified Performance Coach, creator of the Warren Smith Ski Academy and someone who has spent several decades helping people understand their bodies better to help them move and ski with more freedom. Warren has been a sponsored Volkl athlete for over 10 years and is one of the most innovative instructors working in the Alps and is held in high regard for the research and development he carries out combining Ski Technique, Ski Biomechanics and Ski Physiology. As well as coaching tens of thousands of recreational skiers, he is also well known for being the ski instructor that many high profile individuals seek out when wanting to improve their skills, including Prince Harry, Heston Blumenthal, Laurence Dallaglio and Bradley Wiggins. I myself have known Warren for around two decades having sought him out in my mid 20s when I first started getting into skiing because I was deeply fascinated by his philosophy, which made a lot of intuitive sense to me.  In our conversation, we discuss: Why so many of us feel limited by our bodies and how simple, five-minute functional exercises can help Why differences in strength or mobility between the two sides of the body are incredibly common, and how they affect everything from skiing to running to daily movement. What Warren's injuries have taught him about resilience, patience and rehabilitation. Why fear on the mountain mirrors fear in life, and how breaking challenges into smaller steps can help us stay calm and move forward. The mental and emotional benefits of elevation and nature, and why gaining perspective from a higher vantage point can help us reset and unwind. The life lessons Warren learned from surviving an avalanche and losing friends in the mountains Warren's incredible life story from growing up in a council state to living in one of the most prestigious ski resorts in the world. This is not just a conversation about skiing, but one that reminds us that when we prepare well, stay curious and look after ourselves , we can keep doing the things we love for longer. 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://www.vivobarefoot.com/livemore https://thriva.co/ https://airbnb.co.uk/host https://www.boncharge.com/livemore   Show notes https://drchatterjee.com/600   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.

Today's guest believes that every single one of us has a lot more potential than we think, and once we start to tap into that potential, we can create huge changes in our lives, for both our health and our happiness. 86% of people in the Western world reach for their phone first thing in the morning. But what if that simple habit is programming you to think, feel and behave in the same way… every single day?⁠ 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 549 of the podcast with Dr Joe Dispenza, a New York Times best-selling author, speaker, and researcher. Dr Joe has spent decades studying neuroscience, meditation, and the effect our thoughts have on our health and well-being.  In this clip, he shares how we can begin breaking free from the unconscious patterns that can keep us feeling stuck, and why your morning routine could be the most important place to start.⁠ Thanks to our sponsor ⁠⁠⁠https://drinkag1.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/549 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. 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.

Modern life gives us endless ways to connect with others, so why is it that so many of us struggle to build loving and supportive relationships? This week, I'm joined once again by Mo Gawdat for the second part of our inspiring two-part conversation. Mo is the former Chief Business Officer of Google [X], the author of multiple bestselling books and a world leading expert in technology and AI. In last week's episode, we explored Mo's remarkable insights into happiness, grief and the nature of life and death. In this second part, our conversation shifts towards love — what it really is, why it's so challenging for many of us and how greater self-awareness can transform the way we relate to others. Mo believes love itself is simple, but that relationships are complex. He shares his reflections on breakups, long-term commitment, emotional patterns and why so many of us misunderstand what we truly need. We also explore the fascinating psychology behind modern dating, the unhelpful design of many dating apps and the maths that quietly shapes our search for a partner. During this incredible episode, we discuss: Why Mo believes love is simple, but relationships are difficult - and the common mistakes we make in both.  The emotional patterns, habits and conditioning that shape how we show up in love. Why modern dating has become so challenging, and how commercial dating apps can make things worse. The maths behind dating and why our expectations, checklists and biases make it harder to find a partner. Why many relationship problems stem from misunderstandings, unmet needs and unexamined emotional triggers. How increasing self-awareness can transform the way we love, relate and resolve conflict. A significant part of our conversation focuses on Emma, the AI companion Mo has built to help people understand themselves better, navigate conflict with more compassion and approach dating and relationships with greater emotional clarity. You may feel sceptical about this, but Mo explains how Emma is designed not to replace human relationships, but to support them: improving communication, breaking unhelpful patterns and encouraging deeper connection. As always, Mo brings a depth of understanding to a topic that we can all struggle with at various times during our lives. What he does so brilliantly in this episode is remind us that at the heart of any meaningful relationship lies self-understanding, compassion and honesty. When we become more aware of our old patterns, needs and blind spots, we give ourselves a chance to love - and be loved - in a way that helps us find the connection we truly need - and desire. 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://airbnb.co.uk/host https://www.calm.com/livemore https://join.whoop.com/livemore https://thriva.co/   Show notes https://drchatterjee.com/598   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.

Are you constantly trying to create better habits and quit those that don't serve you? We can all make short-term changes, but so many of us struggle to make our new desired behaviours last. 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 402 of the podcast with entrepreneur and best-selling author Shane Parrish.  In this clip Shane introduces the powerful notion of playing life on ‘easy mode' to put us in the best position for success, and we discuss why setting personal rules can be a powerful hack for creating healthy habits and effortlessly achieving our goals. Thanks to our sponsor – ⁠⁠⁠https://drinkag1.com/livemore Show notes and the full podcast are available at drchatterjee.com/402 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. 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.

We all want to be happy. Yet the harder we chase it, the more elusive happiness it can seem. This week's returning guest podcast believes the answer does not lie in changing our circumstances, but in changing how we see them. Mo Gawdat is the former Chief Business Officer of Google [X] and the author of multiple bestselling books, including Solve for Happy and That Little Voice in Your Head. Following the tragic death of his son Ali, Mo has made happiness his primary topic of research, diving deeply into literature and conversing on the topic with some of the wisest people in the world.   Mo actually came on my podcast to talk about relationships and how he believes technology and AI can help us transform them, but when we started chatting our conversation went off in a completely different direction. We ended up having a wonderfully deep and thought provoking conversation that ended up being almost 3 hours - so, I have decided to split up the conversation into 2 different episodes. This week's episode is the first half of our conversation, and the second half will come out next week. In this week's episode, Mo shares what he's learned about happiness, suffering and the true nature of life and death. We explore what it really means to say that “happiness is a choice,” and why that perspective can coexist with deep compassion for pain and loss. During our conversation, we discuss: ●      Why happiness isn't dependent on external circumstances – and how it's possible to find peace even in difficult times. ●      How reframing our thoughts and expectations can shift our emotional experience of life. ●      What Mo learned about happiness growing up in Egypt, and how seeing suffering around him shaped his sense of gratitude. ●      The powerful lessons he drew from losing his son, Ali, and how grief can open a path to love and meaning. ●      Why suffering can be one of our greatest teachers, showing us what truly matters. ●      How our thoughts can keep pain alive – and why letting go of the mental replay of past events is an act of wisdom. ●      Mo's belief that death is not the end, and how physics and spirituality can point to the same truth about consciousness. Mo helps us all to see that happiness isn't fragile or fleeting; it's a state of being we can nurture, even when life feels hard. His story is a testament to the strength of the human heart and our endless capacity to find meaning in love. 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://www.boncharge.com/livemore https://www.betterhelp.com/livemore https://airbnb.co.uk/host https://www.vivobarefoot.com/livemore   Show notes https://drchatterjee.com/596   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.

What if the key to happiness and fulfilment was not changing our external circumstances but learning to appreciate and understand our inner world?  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 476 of the podcast with Buddhist monk and author Haemin Sunim. Haemin is a Zen Buddhist teacher and the author of two Sunday Times bestselling books, including his very latest, the beautiful: ‘When Things Don't Go Your Way: Zen Wisdom for Difficult Times.' In this clip, he shares some of his tips and practical insights for a better life. This was a beautiful conversation, full of deep and practical insights that I'm sure will help you find greater peace, purpose and contentment. Thanks to our sponsor ⁠⁠⁠⁠https://drinkag1.com/livemore⁠ Show notes and the full podcast are available at drchatterjee.com/476 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. 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.

Have you ever thought about meeting your own heroes and what you would actually say to them if you did? When I was growing up, I used to idolise Jon Bon Jovi. I had a huge flag of him up on my bedroom wall and would listen to every bit of music he released with his band, watch every interview that he gave and read every book I could find about him. I tried to write songs like him, grew my hair like him and even started wearing cowboy boots - just like he did. And, to date, I have seen Bon Jovi in concert on 33 different occasions. So, when the opportunity to talk to him on my podcast came up, you can probably imagine how I felt. Jon Bon Jovi is the frontman for the Grammy Award-winning band Bon Jovi. They have been together for over 40 years, have sold an incredible 130 million albums and performed in over 50 countries around the world for more than 40 million fans. In 2018, the band was inducted into the Rock and Roll Hall of Fame in recognition of their longevity and impact on popular music and outside of his music career, Jon and his wife run the Jon Bon Jovi Soul Foundation, a nonprofit organisation dedicated to bringing about positive change and helping those in need “one SOUL at a time.” Yet, beyond the global fame, the sold-out arenas and extensive charitable work, I discovered a man who's thoughtful, grounded and genuinely curious about what it means to live well. During our incredible conversation, we discuss: The key ingredients of a happy life: gratitude, friendship, contentment, joy and love. What Jon has learned about long-term relationships – in marriage, friendship and with his band. How losing his voice and undergoing vocal surgery became a lesson in acceptance, patience and rediscovering gratitude. The real cost of success, and why he believes it's always been worth it. Why optimism has always been at the heart of Bon Jovi's music, and why the world needs it now more than ever. What fame can take from you, and how to stay grounded and authentic in the face of it. Jon's reflections on ageing, spirituality and finding peace within himself. His advice for anyone who has a dream but feels afraid to take the first step. Having this incredible opportunity to speak with Jon reminded me why his music has always resonated so deeply with me. Beneath the anthems and achievements lies a simple message – that happiness, optimism and connection are what truly make life meaningful. Perhaps Jon's story – and this conversation – will encourage you to think about what brings you joy, who brings you meaning, and how you might share a little more of yourself with the world. They say never meet your heroes - and I understand why they do. But, hand on heart, I can honestly tell you that there is a little boy inside of me, who's pretty pleased he got to meet his. 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://thriva.co/ https://airbnb.co.uk/host   Show notes https://drchatterjee.com/594   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.

Research has found that a staggering 88 percent of the UK workforce has experienced a degree of burnout since 2020. Burnout is a type of chronic, unmanaged stress that has significant consequences for our physical and mental health. It's characterised by feeling exhausted all the time, with no energy for everyday tasks, and little enjoyment in everyday activities. 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 329 of the podcast, which was a solo episode I recorded all about the rising issue of burnout. In that episode, I outlined the 7 signs that may indicate you are on the road to burnout and shared 10 practical tools to help. In this clip, I walk you through 5 of those simple habits you can think about introducing into your life that can quickly start to help. I truly hope you find this episode helpful and, of course, if you know someone in your life who could benefit from listening, please do share this episode with them. PLEASE NOTE: the signs I mention in this episode are very common and are not exclusive to burnout. If you have the odd sign and it is short lived – please do not worry – we all will experience some of these signs from time to time. Just be mindful if these signs are becoming longstanding. Also, please note that some of these signs can also be found in a variety of other conditions, for example, depression. If you have any concerns, please seek advice from a qualified healthcare professional. Thanks to our sponsor – ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at drchatterjee.com/329 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. 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.

Alzheimer's disease is something many of us have seen affect our parents or grandparents, and it can feel like one of the most daunting challenges of ageing. But what if the narrative we've been told isn't the whole truth? What if prevention – and even reversal – is possible? Today, I'm delighted to welcome Dr Dale Bredesen to my Feel Better, Live More podcast, a conversation I've been looking forward to for many years. An internationally recognised expert in the mechanisms of neurodegenerative diseases, Dale's career has been guided by a simple idea: that Alzheimer's as we know it is not just preventable, but reversible. His dedicated pursuit of the science that makes this a reality has placed him at the vanguard of neurological research and led to the discoveries that today underlie the ReCODE Protocol™. As well as multiple scientific publications, Dale has written about his findings and research in his first book: ‘The End of Alzheimer's', and his very latest book The Ageless Brain is a fantastic read about the simple things we can all do to improve the health of our brains today and across the duration of our lives. In this powerful conversation, we discuss:    Why Alzheimer's is not one single disease, but the end result of multiple systems in the body becoming imbalanced. The four stages of cognitive decline, and why identifying problems early can be a game-changer for prevention and treatment. The role of genetics, including ApoE4, in dementia risk, and why knowing your genetic status can empower you to take action. How inflammation, toxins and energy deficits all contribute to brain decline – and what we can do to address them.    Real-life case studies of people who have improved, even those in the early stages of dementia. The seven key lifestyle factors that can protect and optimise brain health at any age, from diet and exercise to sleep, stress and detoxification. Dale also shares his vision of a future where cognitive decline is no longer seen as an inevitable part of ageing, but as something we can act on early – much like we already do with heart disease or cancer - and this opens the door to simple, everyday steps we can all take to protect our brains. If you've witnessed Alzheimer's in your family, it's easy to feel powerless. But as Dale explains, there is much we can do to reduce our risk, support brain health and hold onto the connections and memories that matter most. 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://airbnb.co.uk/host https://www.calm.com/livemore https://www.boncharge.com/livemore   Show notes https://drchatterjee.com/592   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.

Today's guest proposes that awe is an emotion that's all around us, waiting to be discovered – and in doing so, we can begin to transform our health and 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 340 of the podcast with professor of psychology and author of the book The New Science of Everyday Wonder and How It Can Transform Your Life, Dr Dacher Keltner. Dacher has spent decades studying the science of happiness and in this clip, he shares how experiencing awe can transform our physical and mental wellbeing and why one of the ways we can access this best is through something called ‘collective effervescence'. I truly believe that Dacher's work can help all of us find greater meaning and greater health. He's done a fantastic job of finding the science to support his words, but I think we also know intuitively that what he's saying makes perfect sense. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/340 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. 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.

Do you ever feel as if you're too busy to meditate, or that you're simply not very good at it? This is something that so many people experience, yet today's guest believes that this is ONLY because of a fundamental misunderstanding about what meditation really is.   Henry Shukman is an authorised Zen Master and Spiritual Director of the Mountain Cloud Zen Center in Santa Fe, New Mexico. Over the years, Henry has taught meditation at organisations including Google, Harvard Business School and the Esalen Institute, AND he is also the co-founder of ‘The Way' meditation app, which offers a unique pathway of training designed to help people deepen their practice. Henry is ALSO an award-winning poet and the author of several books, including his latest ‘Original Love: The Four Inns on the Path of Awakening', which explores meditation as a path to compassion, healing and presence. In our conversation, we explore how meditation can reconnect us with kindness, compassion and a deeper sense of being alive, including: Why meditation isn't about achieving something new, but about rediscovering love – whether that's compassion for ourselves, care for others or a deeper sense of connection with life itself How even just five minutes each day can begin to calm the nervous system, ease stress and help us feel more present Why kindness and compassion sit at the heart of health and happiness, and how practices like meditation help us embody them more fullyHenry's personal story of living with severe eczema, and how meditation helped him transform both his physical health and his relationship with himself The “four inns” of meditation – mindfulness, support, absorption and awakening – and how they offer a clear and practical roadmap for practice Practical, accessible ways to bring meditation into life, from stacking it with other habits to finding moments of stillness amid a busy day This episode is a great reminder that meditation isn't about adding another chore to your list or trying to empty your mind of all thoughts. Many people find it difficult at first and assume they're not cut out for it, but as Henry explains, there's no such thing as a bad meditation – the only one that doesn't count is the one you don't do. It's about pausing, being still and coming back to the peace and presence that are part of being human. In a world that constantly pushes us to do more, Henry's message is a reassuring one: that peace, kindness and love are not rewards to be earned, but parts of who we already are. Reading Henry's most recent book had a profound impact on me, and I hope that this conversation brings you some of the same insight and inspiration. 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://airbnb.co.uk/host https://www.boncharge.com/livemore https://www.vivobarefoot.com/livemore   Show notes https://drchatterjee.com/590   DISCLAIMER: The content in the podcast and on this web page 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.

Self-compassion is a crucial ingredient that is often overlooked when it comes to living a happier and healthier life. 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 163 of the podcast with one of the world's leading experts on self-compassion Dr Kristin Neff. In this clip, she explains why self-compassion is so important for our wellbeing and our physical and mental health. She also gives some great tips to help us all silence our own inner critic. 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. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/163 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. 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.

Bone health is something most of us don't think about until much later in life, but the reality is that the foundation for strong, healthy bones is built decades earlier – and what we do in our 20s, 30s and 40s can make all the difference to our health and strength in later years. Today, I'm delighted to welcome Dr Vonda Wright. Vonda is an orthopaedic surgeon and internationally recognised authority on active ageing and mobility. She believes that with mobility, smart nutrition and building relationships, we can harness our own power to control 70% of our health and ageing. Vonda specialises in sports medicine and is one of only a few female orthopaedic surgeons in the United States. She currently serves as the inaugural Chief of Sports Medicine for the Northside Hospital Orthopaedic Institute and is the founding director of the Performance and Research Initiative for Masters Athletes (PRIMA). She is also the author of several books, including her latest, Unbreakable: A Woman's Guide to Ageing With Power, combines cutting-edge science with practical tools to help us protect our bones and our future health. In this fantastic conversation, we discuss: Why osteoporosis isn't just a disease of old age, but one that begins much earlier in life, often decades before the first fracture. The idea of the “critical decade” – why our mid-30s to mid-40s are such a pivotal window for building bone strength, especially for women approaching menopause. The key lifestyle factors that influence bone density, from nutrition and protein intake to resistance training and impact exercise, and why it's never too late to start. How scans such as DEXA and REMS can give a clearer picture of bone quality and help us take action before problems arise. The cultural and societal pressures that shape women's health behaviours, and how these can sometimes work against long-term bone resilience. Simple, practical strategies for protecting your bones at every stage of life, supporting independence, mobility and confidence as we age. Vonda also shares her vision of ageing with strength, independence and vitality, and why she believes we can all take proactive steps to remain “unbreakable”. As Vonda explains, we have more control over our bone health than we might realise - and that knowledge should feel both comforting and empowering. Caring for our bones is really about caring for our future selves. By taking simple, consistent steps today, we can build the strength and confidence to live the way we want for years to come. 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://www.betterhelp.com/livemore https://www.vivobarefoot.com/livemore https://join.whoop.com/livemore   Show notes https://drchatterjee.com/588   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.

Today's guest has spent over 50 years conducting ground-breaking research showing that your thoughts can have a profound impact on your body. 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 537 of the podcast with Professor of Psychology at Harvard University, Dr Ellen Langer. Ellen has spent decades studying how our beliefs and perceptions can directly influence our physical health - from how we age, to how we heal, and even how our immune system functions. In this clip, we explore some of her landmark research. Ellen is a wonderful human, full of knowledge, expertise and passion. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/537 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. 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.

When we think of sunlight, vitamin D is usually the first thing that comes to mind. But the truth is, the full spectrum of light that we get exposed to when we spend time outside plays a vital role in how we sleep, how we feel and even how our cells create energy.   This week's returning guest is Dr Roger Seheult, who believes that sunlight is one of the most accessible and underutilised tools we have for improving health – and the science he shares is compelling.   I'm delighted to welcome back to my Feel Better, Live More podcast for our third conversation.  Roger is a quadruple board-certified physician in Internal Medicine, Pulmonary Diseases, Critical Care and Sleep Medicine. He is also an Associate Clinical Professor at the University of California, Riverside, and Assistant Clinical Professor at Loma Linda University.   Alongside his clinical practice, he co-founded MedCram, a medical education platform with over one million YouTube subscribers, widely used by hospitals and medical schools worldwide. Roger is also a sought after lecturer and has received multiple awards for his contributions to medicine and education. His passion lies in making complex medical science accessible, and he regularly lectures to schools, hospitals and media outlets.   In this conversation, we discuss: Why deficiency in sunlight can show up as fatigue, poor sleep, inflammation or even raised cholesterol. The three “macronutrients” of light – visible, ultraviolet and infrared – and how each plays a different role in mood, immunity and cellular energy. How infrared light penetrates deep into the body, supporting mitochondrial function and how it may help protect against diseases such as diabetes and dementia. Why spending 15–20 minutes a day outside – even in the shade – can be enough to recharge our cells. The growing evidence that sunlight exposure lowers the risk of all-cause mortality, cancer and heart disease. Practical strategies for getting the benefits of sunlight safely, even if you live in colder climates or spend much of your day indoors.   Roger also shares his “eight laws of health” – simple, timeless principles that include nutrition, rest, fresh air and sunlight – and explains how neglecting them leads to the chronic conditions he often sees in his work in intensive care.   This is a fascinating conversation that will change how you think about sunlight. It isn't just something that makes us feel good – it's a fundamental part of how our bodies stay healthy. And the best part? It's free and available to us all.   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://www.boncharge.com/livemore https://www.calm.com/livemore https://thriva.co/   Show notes https://drchatterjee.com/586   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.

Do you think that it's inevitable that the function of your brain will decline as you get older? Or, do you believe that there are simple things you can do each day to preserve, protect and enhance it? 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 522 of the podcast with neurophysiologist and brain health researcher, Louisa Nicola. Louisa believes that exercise is one of the most powerful tools we have to protect and enhance our brain health and, in this clip, she shares simple, practical strategies that we can all adopt – whatever our age or fitness level.  Louisa believes that while modern lifestyles may contribute to cognitive decline, we have far more control over our brain health than we might think. Small daily choices add up, and it's never too early—or too late—to start. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/522 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. 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.

It's easy to be inspired by success, but the real lessons often lie in what it took to get there. After all, true strength isn't just physical; it's found in how we face change, challenge and the unknown. In this episode of my Feel Better, Live More podcast, I sit down with one of the most extraordinary athletes of our time, Sifan Hassan. Sifan is a Dutch middle- and long-distance runner, celebrated for her versatility and achievements in athletics. Born in Ethiopia and raised in the Netherlands as a refugee, she is known for competing at the highest level in a wide range of distances, including the 1500m, 5000m, 10,000m, and the marathon. She is a two-time World Champion, an Olympic medallist, and holds multiple European Championship titles. Her journey from refugee to Olympic and World Champion has captivated the world, not just for what she's achieved, but for how she approaches life. Sifan's story is one of courage, faith, and relentless curiosity. In this wonderful conversation, we explore: How growing up in Ethiopia and later seeking asylum in the Netherlands shaped Sifan's inner strength, perspective and deep appreciation for opportunity The role running played in navigating life in a new country, and how it offered focus, purpose and belonging Why failure, fear and self-doubt have been central to her journey, and how she's learned to embrace them as essential parts of growth and performance How Sifan continues to find joy in running, despite the pressures of elite sport, and why staying curious matters more to her than winning What her training now looks like behind the scenes - including the shifts she's made to prioritise recovery, longevity and mental balance Why she sees rest, sleep and routine as forms of discipline, and how simplicity keeps her grounded What she's come to understand about identity, letting go of perfection, and finding peace with who she is, beyond the medals You don't need to be an athlete to connect with Sifan's story; it speaks to something deeply human in all of us. In a world that often celebrates outcomes, this conversation invites us to embrace the process of becoming, adapting, and learning. Sifan's perspective is a beautiful example of what it means to stay rooted in who we are, even when life takes us far from where we began. 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 https://join.whoop.com/livemore   Show notes https://drchatterjee.com/584   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.

Protein is the fundamental building block of life – forming everything from our DNA and skin to our enzymes and hormones.  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 534 of the podcast with medical doctor and nutritionist, my good friend Dr Rupy Aujla. In this clip, Rupy shares why starting your day with enough protein could help reduce cravings, and increase your energy. He also offers simple practical tips to help you upgrade your breakfast — without overcomplicating your morning routine. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/534 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. 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.

Most of us will never have our insulin levels tested, yet this single hormone is the body's master regulator of energy. When it stops working properly, almost every system in the body is affected, from how we store fat, to how we age. Today's guest is Dr Ben Bikman, a scientist and world-leading expert on insulin and metabolism. He's a Professor in the Department of Physiology and Developmental Biology at Brigham Young University (BYU) and has spent years researching how changes inside our cells lead to common metabolic disorders, such as obesity, type 2 diabetes, and dementia. He frequently publishes his research in peer-reviewed journals, speaks at scientific conferences all over the world and is the author of 2 books, Why We Get Sick and How Not to Get Sick. In this conversation, we discuss: Why insulin is the body's “master hormone”, guiding how we store and use energy and how resistance to it can cause a wide range of chronic health problems. The fact that almost 9 in 10 adults show signs of poor metabolic health, and why this is a global issue that affects countries far beyond the United States. How ethnicity and genetics shape the way we store fat, explaining why two people of the same weight and size can face very different risks of conditions like type 2 diabetes or heart disease. Why focusing only on blood glucose misses the early warning signs of poor metabolic health, and why measuring insulin levels offers a clearer and earlier picture of risk. The visible clues your body may already be giving you – such as skin tags or darker, velvety patches of skin around the neck or armpits – that can indicate chronically elevated insulin. Practical strategies to bring insulin down, from reducing refined sugars and starches to spacing out meals and experimenting with fasting in ways that work for both men and women. So often, we're told that chronic illnesses are inevitable or a natural part of ageing. But as Ben explains, many of these conditions have a common origin – and by focusing on insulin resistance, we can take powerful steps towards prevention and even reversal. This conversation is not about fear, but empowerment. It's a reminder that our everyday choices – how and what we eat, how we move, and how often we give our bodies a rest from food – can profoundly influence our future health. 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://www.vivobarefoot.com/livemore https://thriva.co/ https://www.boncharge.com/livemore   Show notes https://drchatterjee.com/582   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.

Did you know that around 95% of your behaviours come from your subconscious mind? For most of us, this means living much of our lives on autopilot.  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 498 of the podcast with Dr Bruce Lipton. In childhood our subconscious minds can take on unhelpful beliefs that drive our habits and thinking throughout our lives. In this clip Bruce shares that reprogramming this ‘hidden' part of your mind is not only possible, it also has the potential to completely transform your life. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/498 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. 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.