Feel Better, Live More with Dr Rangan Chatterjee

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.

Many of us feel under constant pressure to optimise every moment, to become more efficient, more productive and somehow more worthy. But what if embracing our limits could be the key to living a calmer, more meaningful life? This week’s returning guest on my Feel Better, Live More podcast, Oliver Burkeman, believes that accepting that we can’t do everything might just set us free. Oliver is the author of the Sunday Times bestselling ‘Four Thousand Weeks’ and ‘The Antidote’, and for many years wrote a popular weekly column on psychology for the Guardian. His work has also appeared in the New York Times, Wall Street Journal, Psychologies and New Philosopher. His latest book, ‘Meditations for Mortals: A Four Week Guide to Doing What Counts’, takes us on a liberating journey towards a more meaningful life – one that begins not with fantasies of the ideal existence, but with the reality in which we actually find ourselves. Designed as a four-week ‘retreat of the mind’, it offers daily wisdom, solace and inspiration to aid a saner, freer and more enchantment-filled way of living. In our brilliant conversation, we discuss: Why the belief that life will finally feel easier once we clear our to-do list is such a persistent illusion How shifting our focus from endless achievement to small, present moments can transform the way we experience each day Why the fantasy of perfect decisions keeps us stuck in indecision, and how accepting the downsides of any choice can set us free How our fear of wasting time is often rooted in perfectionism, and why many of us feel we have to earn our worth through effort The liberating idea of daily-ish habits – a flexible, compassionate way to keep showing up without turning routines into self-criticism Why we don’t need to wait for life to feel calm or under control before we start living with more intention How embracing our limits and accepting that time is finite can help us feel more fully alive and connected I was delighted to have the opportunity to speak to Oliver again as he brings such clarity and compassion to questions so many of us grapple with. Instead of offering yet another system for getting more done, this conversation is about stepping back, loosening our grip and recognising that a good life isn’t measured by productivity but by presence, meaning and connection. 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://join.whoop.com/livemore https://thriva.co/ https://vivobarefoot.com/livemore https://betterhelp.com/livemore Show notes https://drchatterjee.com/580 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.

Compared to most of our evolutionary history we have never been richer, safer, or lived longer lives. Yet, despite that, more of us are struggling with our health than ever before. What’s going on? 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 381 of the podcast with Swedish psychiatrist, globally renowned speaker, and best-selling author Dr Anders Hansen. Anders believes we can start to understand the struggles of modern life by looking to the brain, where our emotions are created. In this clip, he offers a powerful reframe for understanding anxiety, and some simple, practical tools to help. Anders is someone who really wants all of us to learn how exactly our brains are wired – so we can more easily understand ourselves and our daily behaviours. He is passionate, knowledgeable and a brilliant communicator. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at drchatterjee.com/381 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.

As we get older, have you ever wondered why the exercise advice we’ve been given doesn’t seem to work as well as it once did? As we move into our 40s and beyond, our physiology changes in ways that can often feel confusing and frustrating. But what if we could harness those changes to feel stronger, healthier and more resilient than ever before? My guest this week is exercise physiologist and nutritional scientist, Dr Stacy Sims. Stacy is dedicated to helping active women – and the people who support them – take back control of their bodies, health and lives through science-based knowledge and practical tools. She is the author of two books, including ‘ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life’ and the creator of her signature course, Women Are Not Small Men, after recognising the lack of research specifically done on women in exercise, nutrition and medicine. In this conversation, we discuss: Why conventional fitness advice often fails women in midlife, and how we can move beyond outdated recommendations How hormonal changes during perimenopause affect everything from metabolism and muscle strength to mood and sleep The crucial role of resistance training in maintaining bone density, muscle mass and cognitive function as we get older Why high-intensity interval training can boost our metabolism, balance blood sugar and reduce harmful belly fat How the language around “muscle toning” can be unhelpful, and why lifting heavier weights is so important for building real strength and protecting our long-term health Practical ways to start strength training safely, even if you don’t enjoy the gym, and simple strategies for fitting effective movement into a busy week with minimal time How building strength now supports our independence, resilience and vitality, helping us stay active, prevent injuries and feel confident as we age This conversation is an invitation for all of us to rethink what’s possible as we grow older. Stacy’s insights remind us that with the right information and support, we can build strength, confidence and better health at any stage of life. And if you find this episode helpful, why not share it with the women in your life – friends, family or colleagues – so they can feel empowered and informed about their bodies, too. 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://boncharge.com/livemore Show notes https://drchatterjee.com/578 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.

In a world seemingly obsessed with financial success, what does it truly mean to be wealthy? And what if the path to a more meaningful life has less to do with what we earn and more to do with how we live? 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 517 of the podcast with successful entrepreneur, online creator, and author of the book ‘The Five Types of Wealth: A Transformative Guide to Design Your Dream Life’, Sahil Bloom. In this clip, he shares some of the powerful life lessons that inspired his book and we explore small daily actions and practical tools that could help you build a happier, healthier, more fulfilled life. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/517 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 about improving our health, we often think about changing our diet, increasing how much we move, improving the quality of our sleep and lowering stress, but how many of us think about ‘working’ on our vision? Every day, many of us experience symptoms like brain fog, fatigue, headaches or poor concentration - and never realise that our eyes might be playing a central role . This week, I’m delighted to welcome Dr Bryce Appelbaum, a pioneering neuro-optometrist who believes that vision is our most overlooked and underutilised tool for improving how we feel, think and function. Bryce is a board-certified Fellow of the College of Optometrists in Vision Development and founder of MyVisionFirst , where he and his team combine vision therapy with principles from occupational therapy, physical therapy and holistic wellness. Bryce’s expertise includes reorganising the visual brain after concussion, correcting developmental visual delays that interfere with reading and learning and enhancing visual skills to elevate athletic performance. In this incredible conversation, we discuss: Why eyesight and vision are not the same, and why most eye tests are missing a vital part of the picture How visual processing affects everything from focus and mood to movement, memory and resilience The hidden visual problems that are often left undiagnosed in both children and adults, and how these can impact learning, behaviour and emotional regulation The neurological impact of concussion and trauma on the visual system, and how it can be rehabilitated Why our screen habits are damaging not just our eyes but our brains - and how to reverse the effects The power of “vision therapy” to rewire the brain and transform quality of life Practical strategies to reduce digital eye strain and support visual health, even if you only have a few minutes a day Many of us don’t realise just how much our vision influences how we think, perform. In a screen-heavy world, Bryce’s insights show that with the right tools, we can train our eyes and brain to support better health, learning and quality of life at any age. 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: http://www.vivobarefoot.com/livemore https://thriva.co Show notes https://drchatterjee.com/576 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.

Twenty years ago, very few scientists even knew about something called the gut microbiome. Now, with over 70,000 research papers published on the subject, this complex ecosystem, home to trillions of microorganisms, is recognised as a key factor in our physical and mental wellbeing. 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 508 of the podcast with microbiome scientist and researcher at King’s College London, Dr Emily Leeming. We now know that our gut health plays a crucial role in everything from our immune system and our ability to respond to stress, to our skin and even our mental wellbeing. In this clip, Emily shares some of the latest science along with some simple, practical tips for building more gut-friendly foods into your diet. Emily is someone who is highly knowledgeable and passionate about helping us all improve the health of our guts. Her message is clear: nurturing our gut microbiome is not about following rigid rules – it’s about understanding this remarkable ecosystem and working with it, not against it. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/508 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 live in a culture that often celebrates the ‘perfect’ relationship but does little to prepare us for the reality of long-term commitment. Modern life is filled with idealised images of love and marriage – but the truth, as this week’s returning guest suggests, is far more human, messy and ultimately hopeful. I’m delighted to welcome Alain de Botton back to the podcast. Alain is an author, internationally acclaimed philosopher and founder of The School of Life, a hugely popular education and wellness organisation that provides guidance on how to achieve happiness and fulfilment. His latest book, ‘From Trauma to Healing: How to Locate, Process and Recover From Psychological Wounds’ helps us understand what trauma is, how it affects us and what we can do about it. During this incredible conversation, we discuss: Why the idea that we will “marry the right person” sets us up for disappointment How our childhood experiences shape who we’re drawn to as adults The hidden cost of perfectionism in relationships The cultural myths about soulmates, instant understanding and effortless romance, and how these ideas can undermine lasting love How unprocessed trauma can resurface in our closest relationships, and why learning to communicate our needs is an essential skill The surprising role that distance, independence and time apart can play in sustaining desire and intimacy There’s something deeply reassuring in knowing that love doesn’t have to look like the stories we grew up with. And by letting go of these cultural myths and by embracing each other’s flaws, we improve not only our relationships, but also how happy and contented we feel. 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://calm.com/livemore https://join.whoop.com/livemore http://www.vivobarefoot.com/livemore Show notes https://drchatterjee.com/574 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? This week, I'm delighted to welcome Dr Darshan Shah to the podcast. Darshan is a medical doctor, a board-certified surgeon, an expert in preventive health and the founder of Next Health, the first health optimisation and longevity centre to offer life-extending and enhancing technology and treatments. Whilst working as a surgeon, Darshan became seriously ill with type diabetes, hypertension, an autoimmune condition, and he was told he had a 50% chance of dying in the next 25 years. This wake-up call came just as his first son was born. Rather than accepting a life dependent on medications, he immersed himself in functional medicine and completely reversed his conditions in just eight months. During our conversation, you'll discover: The 5 things you could start doing today that would actually increase your chances of getting Alzheimer’s The 80/20 principle for health and how focusing on just 20% of interventions can deliver 80% of the results Why sitting for more than four hours increases your risk of death by 15% Why becoming the "boss of your own biology" through tracking key biomarkers could be life-saving How inflammation from your gut and mouth can directly impact your brain health decades later Darshan’s top supplement recommendations for longevity This conversation challenges the notion that we can simply live intuitively in today's environment and expect to stay healthy. Darshan argues that in our current toxic world, taking an active role in monitoring and optimising our health isn't just beneficial, it's essential. Whether you're interested in detailed health tracking or just want to learn the basics of staying well, this conversation is packed with practical advice that could transform how you think about your 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://join.whoop.com/livemore https://boncharge.com/livemore https://timeline.com/livemore https://thriva.co Show notes https://drchatterjee.com/573 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 shares a simple but powerful tool that can help you lower your stress levels, increase your energy and feel more in control of 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 525 of the podcast with best-selling author and expert in life improvement, mindset, and behaviour change, Mel Robbins. Studies show we spend up to 70% of our mental energy focusing on things we can’t control, which affects our relationships, stress levels and health. In this clip, she shares two simple words that could help us start to break free. Mel has amassed an incredible 25 million followers online because of her unique ability to connect with others. She is passionate, articulate and very relatable – and this episode is full of practical tools. Mel's book - ⁠The Let Them Theory: A Life-Changing Tool That Millions of People Can’t Stop Talking About⁠. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/525 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 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. This week’s guest believes that better communication can transform not only our relationships, but our health and happiness as well. Jefferson Fisher is a trial lawyer, a sought after public speaker and the author of the brand new book, The Next Conversation: Argue Less, Talk More. In this conversation, we explore: Why good communication is about more than just words The three essential principles to better communication How to shift from reaction to reflection by making your first word your breath What it means to “control the moment” How to use the “I can tell…” framework to defuse tension Why silence can be a superpower, when used correctly How ego, fear and unspoken emotion are often the real reason for arguments This isn’t just an episode about talking. It’s about how to listen better, show up with more intention, and move from conflict to connection – one breath, one moment, one conversation at a time. 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://timeline.com/livemore https://join.whoop.com/livemore http://www.vivobarefoot.com/livemore Show notes https://drchatterjee.com/571 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.

The summer months have a different flavour and feel to the other months of the year; there’s something different about our energy, motivation and willpower. And, if we can harness those differences, we have a golden opportunity to make meaningful changes in our 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 468 of the podcast which was a solo episode from myself all about the summer months and how we can embrace the qualities of this particular season to help us make meaningful change. In this clip, I share five simple but powerful ideas you can consider introducing into your life that could help you make the most of the season ahead. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/468 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.

Many of us are living with chronically dysregulated nervous systems, yet we mistake this reactive state for normal. Research suggests that our nervous system acts as a lens through which we experience reality. But when that lens is out of balance, we start to see threats where none exist – and respond in an exaggerated way to everyday situations. Today’s guest believes that by learning to work with our body’s innate wisdom, we can transform not just how we respond to stress, but how we experience life itself. Jonny Miller is the founder of Nervous System Mastery, a 5-week bootcamp where he has taught over a thousand students - from the CEO of a rocket-ship company and burned-out startup founders to busy parents and elite performers - how to cultivate calm, rewire reactivity and restore aliveness. After experiencing profound grief following the loss of his fiancée Sophie, Jonny embarked on a journey to understand how our nervous system shapes every aspect of our lived experience. During this incredible conversation, we discuss: Why anxiety isn’t actually an emotion, but a protective strategy used by the nervous system to shield us from deeper underlying feelings, and the difference between managing emotions and truly feeling them The three core skills of nervous system mastery: interoception (tuning into our internal world), self-regulation and emotional fluidity, and why developing these can transform every part of our lives How emotions themselves typically last just 10 - 20 seconds, but our resistance to feeling them creates what Jonny calls “emotional debt,” which can keep us stuck for weeks, months or even years Why working with the body (a bottom-up approach) can be more effective than trying to ‘think’ our way out of stress, and how it differs from cognitive strategies like reframing How practices like cold exposure can help train us to stop resisting discomfort and allow challenging sensations to move through us naturally Jonny’s reflections on grief are particularly moving. He shares how losing Sophie taught him that emotions – even the most painful ones – carry their own kind of wisdom. At its heart, this episode is about remembering what the body already knows. Jonny shows us that beneath our stress and reactivity lies a deep intelligence, and that when we learn to trust it, we can move through life with more presence, resilience and peace. 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://thriva.co https://calm.com/livemore https://drinkag1.com/livemore Show notes https://drchatterjee.com/569 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.

Running or walking effortlessly isn’t as easy as you might think. Often, we’re making small mistakes that impact our everyday movement and that can lead to frequent injury or pain. 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 216 of the podcast with my very own movement coach, the wonderful Helen Hall. Her clients range from elite athletes to ordinary amateurs who want to run or walk pain-free, with greater efficiency and, most importantly, with greater enjoyment. Whether you're a seasoned runner or just trying to move more, Helen’s insights are helpful for anyone. In this clip, she shares some simple changes we can all make when walking or running that could begin to transform how we move. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/216 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 life doesn’t unfold the way we hoped, it can be tempting to see that as failure. But what if it was those moments that actually shape us the most? This week, I’m delighted to welcome Eliud Kipchoge back to the show for a second incredible conversation - recorded just days after he completed the 2025 London Marathon. Eliud is a Kenyan athlete who is widely regarded as the greatest marathon runner of all time. He has won two successive Olympic marathons and 10 major titles. And of course, he’s the only athlete to have ever run a marathon in under two hours, which he did back in 2019 in Vienna as part of the 1:59 challenge. But as you’ll hear in this conversation, his wisdom goes far beyond running as Eliud shares the life lessons that have shaped his journey - not just as an athlete, but as a human being. You’ll also hear: Why Eliud believes discipline is what creates freedom - and how keeping promises to yourself builds the self-trust needed to face life’s hardest moments Why failure is not the opposite of success, but, instead, the soil where wisdom grows How running has become a metaphor for life - with its highs, lows, unexpected challenges and the need to keep moving forward How Eliud not being able to finish his last Olympic marathon taught him more than any victory ever could The true power of community, humility, and purpose - and why Eliud still cleans toilets at his training camp despite being a global icon How planning, consistency and positive thinking guide his life - and why he believes ego is something we must all learn to let go of Throughout our conversation, Eliud speaks with warmth, humility and compassion. He challenges the idea that goals alone define success - reminding us that it’s the process, the discipline and the way we show up every day that truly counts. Whether you’re a runner or not, this episode is an invitation to reflect on your own mindset, your values, and your relationship with setbacks. Eliud shows us that progress isn’t always linear - and that real growth often happens in the moments we never planned for. 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://join.whoop.com/livemore http://www.vivobarefoot.com/livemore https://drinkag1.com/livemore https://airbnb.co.uk/host Show notes https://drchatterjee.com/567 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.

How can we create new habits – and stick to them? Is it really a case of will power, motivation, then repetition? Or could there be a simpler approach? 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 452 of the podcast with Harvard Professor, and a leading behavioral scientist, Michael Norton. We can all make short-term changes, but so many of us struggle to make our new desired behaviours last. In this clip we explore the difference between rituals and routines, and Michael shares why turning our desired habits into rituals can be really helpful in making them stick for the long term. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/452 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.

Many of us are so busy keeping up with life, that we forget to check in with ourselves. We follow the rules, meet expectations and strive for success – yet still feel disconnected, stuck or unfulfilled. True purpose can feel elusive, like something we’re always searching for but never quite finding. This week, I’m joined by Kirsty Gallagher to explore how reconnecting with who you truly are can lead to a life of greater meaning, alignment, and joy. Kirsty is a renowned meditation and yoga teacher, a spiritual coach, and Sunday Times bestselling author of several books - including her latest, Your Cosmic Purpose. In our conversation, we discuss: Why your true purpose is to be yourself, not to chase status, success or approval How to start listening to your own truth, even if you’ve spent a lifetime tuning in to everyone else’s Why spending time in stillness is so important The role of discomfort and “internal conflict” as signs you’re out of alignment Why trusting the timing of your life is essential and how your most painful experiences may be guiding you to greater clarity and purpose The importance of celebrating your progress How to reclaim your power by learning to make conscious, intentional choices - even when you are unable to change your external circumstances Throughout this conversation, Kirsty shares stories from her own journey, from corporate burnout to spiritual awakening, and offers practical tools to help you reconnect with the part of you that already knows the way. This conversation may feel a little different from others I have had on this podcast. It leans more into the emotional and spiritual aspects of health and healing, but if you listen with an open heart and mind, I truly believe there is something in it for everyone. At its core, it’s a powerful reminder that you are the expert of your own life. Your truth matters. Your voice matters. And your purpose, however small or quiet it may seem right now, is already within you. 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://timeline.com/livemore https://thriva.co https://drinkag1.com/livemore https://airbnb.co.uk/host Show notes https://drchatterjee.com/565 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 is the author of the iconic book, ‘The Body Keeps the Score’, which first came out over 10 years ago and has sold millions of copies all around the world. In fact, the book has been somewhat of an international sensation and is as popular today as it ever has been. 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 336 of the podcast with professor of psychiatry at Boston University School of Medicine and President of the Trauma Research Foundation, Dr. Bessel van der Kolk. In this clip we discuss the meaning of trauma and how it’s different from stress, how traumatic experiences leave an imprint in our bodies, and why he thinks that body-oriented therapies such as yoga could play a vital role in beginning to heal. Thanks to our sponsor ⁠⁠⁠https://www.drinkag1.com/livemore⁠⁠ Show notes and the full podcast are available at https://drchatterjee.com/336 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.

CAUTION: If you are taking antidepressants or any other psychiatric medication, do not stop or adjust your dosage without first consulting a qualified healthcare professional. Coming off these medications without proper guidance can lead to serious withdrawal symptoms. Always seek professional advice before making changes to your treatment. Did you know that nearly one in five UK adults - and almost one in four women - are currently taking antidepressants? Yet according to my guest this week, the fundamental theory behind these prescriptions may be built on remarkably shaky ground. Joanna Moncrieff is Professor of Critical and Social Psychiatry at University College London, consultant psychiatrist for the NHS, and the author of the groundbreaking book, Chemically Imbalanced: The Making and Unmaking of the Serotonin Myth. In our thought-provoking conversation, Joanna explains how the widely accepted belief that depression is caused by a chemical imbalance or serotonin deficiency has little scientific evidence to support it. This theory, which became popularised in the 1990s through pharmaceutical industry marketing, has fundamentally changed how we view our emotions and mental health. Joanna and I discuss: Why the difference between antidepressants and placebos in clinical trials is just two points on a 54-point depression scale - a remarkably small difference that may not be clinically significant How the diagnosis of depression itself is subjective and based on criteria that Joanna describes as "completely made up", rather than objective biological markers The concerning side effects of SSRIs that are often underreported - including emotional numbness, sexual dysfunction that can persist even after stopping medication, and in some cases, an increase in suicidal thoughts How pharmaceutical marketing campaigns in the 1990s fundamentally changed our cultural understanding of depression from a natural human response to life circumstances to a "chemical imbalance" requiring medication Why withdrawal from antidepressants can be extremely challenging, particularly at lower doses, and why reducing medication requires careful, gradual reduction that many doctors aren't trained to manage Whether visiting your GP should be your first option when experiencing low mood, and how alternatives like exercise, mindfulness and addressing underlying life issues might be more effective Throughout the episode, Joanna encourages us to view our emotional responses as meaningful signals rather than medical disorders that need chemical correction. She believes we've been disempowering people by teaching them that negative emotions represent a deficiency rather than a natural human experience that can guide us toward necessary changes in our lives. This conversation isn't about telling anyone what to do with their current medication, but rather providing information to make truly informed decisions. If you or someone you know has ever taken antidepressants or been diagnosed with depression, this episode offers a perspective that could fundamentally change how you view mental health treatment in the future. 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://boncharge.com/livemore https://airbnb.co.uk/host https://drinkag1.com/livemore https://join.whoop.com/livemore Show notes https://drchatterjee.com/563 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.