Feel Better, Live More with Dr Rangan Chatterjee

Prepare to learn everything you wanted to know about sleep (but were too tired to ask). For today’s episode I’m welcoming back Professor Russell Foster, one of the world’s foremost experts on circadian rhythms and sleep. Russell is Professor of Circadian Neuroscience at the University of Oxford and author of the fantastic Life Time: The New Science Of The Body Clock And How It Can Revolutionise Your Sleep and Health.   The last time I spoke with Russell (on episode 292), we took a deep dive into circadian rhythms, chronotypes, and how best to live in sync with our body clocks. This conversation picks up where we left off and takes in some of the very latest evidence on using circadian science to optimise sleep.   Among many topics, we cover whether you should share a bed with your partner, whether sleep trackers are useful or not, and why routine is key. We discuss the vital importance of daytime light, minimising evening light, helping kids avoid screen time, and how our body temperature cycle affects sleep.   Russell shares the latest research on sleeping pills, magnesium and melatonin and the best ways to use them. We also cover the issue of waking to pee in the night, the importance of rest and relaxation, naps, sound frequency therapy, and weighted blankets.   It’s easy to think that good sleep is something you ‘get’ or miss out on. But Russell wants all of us to know that sleep is dynamic, flexible, and within our control.   This really is a wonderful conversation, jam-packed with practical insights that you can use immediately to improve how you sleep, wake and live. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Find out more about my NEW Journal here https://drchatterjee.com/journal and click here https://drchatterjee.com/events to join me at an exclusive event on 29th February. Thanks to our sponsors: https://boncharge.com/livemore https://drinkag1.com/livemore https://zoe.com Show notes https://drchatterjee.com/424 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.

7 Helmi 20242h 11min

For many of us, finding the time to exercise regularly can be a challenge - particularly as we lead increasingly busy lives. But my guest today really wants us all to recognise the critical importance of movement for our long-term health and wellbeing - something that’s very relevant today given how much movement has been engineered out of our lives. Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests. Today’s clip is from episode 356 of the podcast with medical doctor and longevity expert Dr Peter Attia. Peter gained his medical degree at Stanford University, trained in general surgery at Johns Hopkins Hospital, and was a surgical oncology fellow at the US National Cancer Institute. In this clip, he shares why he believes exercise is the area we need to focus on most when it comes to our health and longevity. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Show notes and the full podcast are available at drchatterjee.com/356 Follow me on instagram.com/drchatterjee Follow me on facebook.com/DrChatterjee Follow me on twitter.com/drchatterjeeuk   DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. Hosted on Acast. See acast.com/privacy for more information.

2 Helmi 202413min

Whether your fitness goal is completing an Ironman race, jogging a 5K, or simply tackling the stairs without getting out of breath, today’s guest has some surprising news on how you can get there quicker, by putting in less – yes, less – effort.   World-renowned sports scientist Professor Stephen Seiler joins us all the way from Norway, where he’s a professor in Sports Science at the University of Agder. Stephen specialises in studying elite-level sports performance. He’s spent years taking a 360-degree look at how top cyclists, rowers, cross-country skiers, orienteers, and distance runners, perform at such a high level without getting sick or injured.   As well as 100 peer reviewed publications, he regularly shares his findings on his YouTube channel and his X (formerly known as Twitter) feed. And, as his research cascades down to people like you and me, it’s becoming increasingly clear that what’s tried and tested in the elite, is equally if not more meaningful for us.   During this conversation, you’ll learn the 80:20 rule that Stephen has observed to be the most effective for performance and health. He explains why hard workouts are a stressor on the body, putting us in fight-or-flight mode – so they’ll increase your risk of burnout if the rest of your life is stressful too.   There are various ways to measure intensity, including lab-based tests. But Stephen explains his simple traffic light method – green, yellow and red – and what it feels like to be in each zone. He also explains his model of frequency, duration and intensity as a way of scaling your fitness up or down, whatever your starting point.   There are all sorts of health, wellbeing, metabolic and performance benefits to be had from staying in the green zone more. It’s something I’m discovering for myself over the past few years and I’ve got to say that I’m feeling fantastic as a result. I absolutely love Stephen’s work and I really hope this fascinating conversation helps get the message out that you can achieve a lot more by doing a little less.  Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Find out more about my NEW Journal here https://drchatterjee.com/journal Thanks to our sponsors: https://shopify.com/livemore https://vivobarefoot.com/livemore https://calm.com/livemore https://drinkag1.com/livemore Show notes https://drchatterjee.com/422 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.

31 Tammi 20242h 20min

Do you regularly feel stressed? Or do you struggle to stay focussed either at work or even when trying to relax? 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 227 of the podcast with Dr Andrew Huberman, a professor of neuroscience at Stanford University School of Medicine. In this clip, he shares some powerful tools to reduce stress and anxiety and improve our focus and performance. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Show notes and the full podcast are available at drchatterjee.com/227 Follow me on instagram.com/drchatterjee Follow me on facebook.com/DrChatterjee Follow me on twitter.com/drchatterjeeuk   DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

26 Tammi 202416min

What is it that really makes us healthy? Is it regular trips to the doctor, a swift diagnosis, and medicine when we need it? Or do we need a more holistic approach? Today’s guest believes it is the latter.    Dr Gemma Newman has been a family doctor in the NHS for 20 years. She is regularly invited to speak and teach all over the world and is incredibly passionate about treating body, mind and spirit as one - and this forms the basis of her brand new book, Get Well Stay Well - The Six Healing Health Habits You Need To Know.   Like me, Gemma increasingly found that her conventional medical training wasn’t yielding positive results for many of her patients - so she decided to take a more open-minded approach, studying nutrition, psychotherapy and a range of other holistic methods and combined them with her conventional medical practice. And, very soon, she began to see radical transformations in the health of her patients.   It’s this holistic method that Gemma explains in our conversation today, using the acronym GLOVES - which points to six key areas of life we can address if we want to get well and stay well. They’re ways of thinking, being and doing that should be front and centre in our lifestyles, and, of course, we discuss them all during our conversation together.    Crucially, Gemma, believes the first step in any effective, lasting behaviour change is finding self-compassion, and her approach will help you trust your inner wisdom, feel more in control, and stop outsourcing your wellbeing to the doctor’s surgery. And in a world where ‘wellness’ often comes with a hefty price tag, her suggestions are all free.   Gemma writes and speaks from the heart and I think you will really enjoy this conversation. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Find out more about my NEW Journal here https://drchatterjee.com/journal Thanks to our sponsors: https://drinkag1.com/livemore https://zoe.com Show notes https://drchatterjee.com/420 DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

24 Tammi 20242h 5min

Today’s guest rarely eats bananas these days and he treats a glass of fruit juice as he would a can of cola since discovering his own, personal metabolic response to 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 350 of the podcast with award-winning scientist, professor of genetics and world-leading expert on the gut microbiome, Professor Tim Spector. In this clip Tim shares why he’s changed his mind on some of the health benefits of certain foods and the concept that food can be medicine. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Show notes and the full podcast are available at drchatterjee.com/350 Follow me on instagram.com/drchatterjee Follow me on facebook.com/DrChatterjee Follow me on twitter.com/drchatterjeeuk   DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

19 Tammi 202418min

My guest today believes that the single biggest problem with our health these days is not that we carry too much fat but that we don’t carry enough muscle. She believes that if we start to focus and prioritise our largest organ – our muscle – we can burn more fat, improve our body composition, decrease our risk of disease and increase our energy levels.   Dr Gabrielle Lyon has a doctorate in osteopathic medicine and is board-certified in family medicine. She earned her undergraduate degree in Human Nutrition from the University of Illinois and completed a research & clinical fellowship in Nutritional Science and Geriatrics at Washington University. She is the founder of the Institute for Muscle Centric-Medicine™ and the author of a brand new book, Forever Strong: A New, Science-backed Strategy for Aging Well.   Dr Lyon first appeared on my podcast about 18 months ago. In that conversation, she made the compelling case that the quality of our lives is directly related to the health of our muscles.  She explained how having more muscle can improve our metabolism, reverse insulin resistance, reduce our risk of disease, protect our skeleton and improve our mobility and balance. She also explained the critical role of resistance training and the importance of consuming adequate protein.   In this conversation, we pick up where we left off. We cover: The crucial importance of muscle mass for all of us The relationship between the health of our muscles and the health of our brains The role of mindset when it comes to implementing new health-promoting behaviours How to make healthy habits stick Her exact exercise recommendations for both the time-pressed individual and the time-rich individual How to reframe stress to make it work for us The impact of sleep loss on our ability to build muscle Why Dr Lyon is not such a huge fan of goals!!   This is a truly empowering conversation, built on the idea that ageing well is a choice. It is jam-packed with practical, real-world insights. 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. Find out more about my NEW Journal here https://drchatterjee.com/journal Thanks to our sponsors: https://zoe.com https://calm.com/livemore https://drinkag1.com/livemore Show notes https://drchatterjee.com/418 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.

17 Tammi 20241h 35min

Today’s guest believes that if we can understand anxiety as part of the fight or flight stress response, we can begin to see it as an evolutionary tool for productivity.  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 325 of the podcast with neuroscientist and Professor of Neural Science and Psychology, Dr Wendy Suzuki. In this clip, she explains why anxiety can be your superpower. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Show notes and the full podcast are available at drchatterjee.com/325 Follow me on instagram.com/drchatterjee Follow me on facebook.com/DrChatterjee Follow me on twitter.com/drchatterjeeuk   DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

12 Tammi 202418min