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Hi. Hey and hello.

This is series eleven, episode nine of the Lifestyle First podcast and today is all about emotions and I come to you with mixed emotions, a touch of sadness mixed with the taste of excitement. So let me explain. Come back with me to December 2019. The air is crisp, the sky is blue. There's frost on the windows and as I look out over the fields at the back of the house, I hear myself say out loud, I'm launching a podcast. I'm not sure who I'm saying that to. There is no one else in the room with me. No one's listening but now I've said it out loud, it feels like a declaration, a slightly crazy one, because the voice of doubt quickly creeps in. What do you know about podcasting? You don't know anything about mics or lighting or editing. There is no way you're going to get to grips with the tech and who's going to listen anyway? Now, maybe I don't know any of this, but what I do know is that there are messages of health that feel so important to share that I can't keep them to myself. Rock on three weeks later. It's the first Sunday in January. I master the tech, and the Lifestyle First Podcast hits the airways.

Podcasting and YouTubing is hard work and don't let anyone tell you otherwise. Yes, it's fun and it's interesting, but there is more to it than meets the eye. I call it a labor of love, and because I love it, I keep doing it and now rock on exactly two years after I made the declaration, 'I'm launching a podcast' and the podcast has now traveled around the world. There are thousands of you listening from everywhere. The UK. The US. Slovenia, India, the Philippines, Vietnam, Poland, Spain, Greece, Portugal, China, South Africa, even New Zealand. Wow and the Lifestyle First Podcast is now ranked in the top 5% of all global podcasts and think about it, with over 2 million podcasts worldwide, that is also a wow and look, I've been touched by so many messages that you sent me, telling me of the difference the show has made, the small things that have resulted in you thinking differently or doing something different that's then had big effects and the reviews have been just amazing.

I'm so grateful and after reading all your comments and talking to you, so many of you, I'm sure you can understand why I feel sad telling you that today is the last episode of The Lifestyle First podcast. As you know, it. Series eleven, episode nine, the end. 117 episodes. It's a wrap!

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You can discover more & connect with Dr. Alka at the links below:

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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Episode 8 of season 11 of The Lifestyle First Podcast is centred around the L in the Lifestyle First Method.

LEARNING HABITS: ARE YOU REINFORCING HABIT LOOPS THAT HELP YOU REACH YOUR GOALS?

This is the bedrock of change. Habits are behaviours you do with automaticity. Are your current habits serving a useful purpose?

In this episode I explore how to form positive habits around movement & incorporate exercise into your day to day life with the founder of Slope Health, Andrew Lecocq.

We discuss the difference between exercise & movement & question whether there is a difference at all. This concept of removing the cognitive divide between exercise & movement lies at the heart of Slope Health. Slope health is an app focused on creating habits related to exercise and physical activity. And Andrew is focused on changing how we think about exercise so that physical activity becomes a habit and a core component of preventative medicine.

The two research studies we reference in our conversation are:

Definition of exercise:

We follow the advice of Dr. Jack Berryman's perspective: “Mowing the grass, raking leaves, washing the car–all that’s exercise...Physical activity includes all movement, not just throwing a ball through a basket.” -

https://time.com/4475628/the-new-science-of-exercise.

Motivation:

This is one of the most important drivers for long-term success. There are many types of motivations- weight, mental health,etc.

https://ijbnpa.biomedcentral.com/counter/pdf/10.1186/1479-5868-8-94.pdf

As always we give you three actions to take away from the episode which are:

1. Do something every day. Whatever that may be. The best exercise is the one you are willing to do.

2. No stress or pressure to make purchases or big changes. Start wherever you are & organically build better but sustainable habits.

3. Let get of ego & truly consider 'why' you want to build better habits connected with movement.

Find Out More/Contact/Follow:

You can find out more about Andrew & his work at:

www.slopehealth.co

https://www.linkedin.com/company/slopehealth

https://www.instagram.com/slopehealth

https://twitter.com/slopehealth

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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Episode 7 of season 11 of The Lifestyle First Podcast is centred around the Y in the Lifestyle First Method. YOUR CONNECTIONS: WHO DO YOU AFFECT AND WHO AFFECTS YOU? Social connectivity is directly linked to longevity. The blue zones are areas in the world with the longest living people and these zones have been shown to have one thing in common – community spirit, belonging and connectedness.

In this episode I explore the nature of societal definitions of masculinity & femininity with founder of Nobul Men, Simon Wisdom. We discuss what these definitions mean to our closest relationship, the one with ourselves.

As always we give you three actions to take away from the episode which are: 1. Focus on your personal brand & know what your personal values & boundaries are. 2. Recognise the ability to ‘dance’ with each other. Our energies are constantly changing & recognising that in our relationships will make those relationships more fulfilling. 3. Attraction is always in ‘flow’ - there is no right or wrong answer & intimacy is a constance dance as we try to understand each others needs in a relationship.

Find Out More/Contact/Follow: You can find out more about Simon & his work at https://nobul-men.newzenler.com Or get in touch at simon@nobul.men You can discover more & connect with Dr. Alka at the links below: Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapat... https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

Send in a voice message: https://anchor.fm/dr-alka-patel/message

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Episode 6 of season 11 of The Lifestyle First Podcast is centred around the T in the Lifestyle First Method.

TIME OUT: WHAT DO YOU DO WHEN YOU TAKE TIME OUT FROM YOUR BUSY SCHEDULE?

It’s so important to have some reflective space in your day, some “me” time. Focus on enjoying the moment – be mindful. Do you have space in your day to slow down your breathing? Do you journal to write down ideas, thoughts, feelings, goals and affirmations?

In this episode I explore the nature of rest & recuperation & answer the question what constitutes a true restorative behaviour?

I explore 7 types of ‘rest’, many of which may challenge our traditional idea of what constitutes taking time out.

The two references I explore are:

1. The real reason why we are tired and what to do about it (TedX with Saundra Dalton-Smith - https://www.youtube.com/watch?v=ZGNN4EPJzGk

2. Sacred Rest by Saundra Dalton-Smith - https://www.drdaltonsmith.com/publications

•••••

As always I give you three actions to take away from the episode which are:

1. Step outside every day & connect with nature to get your creative rest.

2. Reduce sensory overload by limiting your exposure to notifications, screens & sources of information.

3. Do something for someone else with no expected reward to support your spiritual rest.

Find Out More/Contact/Follow:

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

Send in a voice message: https://anchor.fm/dr-alka-patel/message

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Episode 5 of season 11 of The Lifestyle First Podcast is centred around the S in the Lifestyle First Method.

SLEEP: WHICH SLEEP ACTIONS CAN YOU COMMIT TO?

Sleep is absolutely critical to health. Sleeping better for a healthier life can be achieved through simple, regular modifications to allow yourself to tune in to your natural sleep rhythms.

In this episode, to help me explore the 'Which spices can help me to sleep better?' I invited along Anna Wood.

Anna Wood is the founder of JUX food, a startup on a mission to redefine sustainable super-seasonings.

Anna has worked in the music industry for 8 years & recently completed an MBA at Cambridge University before founding her startup seasoning business JUX.

The two references Anna & I explore are:

1. Chamomile: A herbal medicine of the past with bright future - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/

2. Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomized, double-blind, placebo-controlled trial - https://pubmed.ncbi.nlm.nih.gov/32056539/

•••••

As always we give you three actions to take away from the episode which are:

1. Fit herbs & spices into your weekly Veg target. Make one addition of a herb or spice into your daily routine. Use creative methods such as including saffron in your mash or peppermint leaves in your tea. As a top tip if you are using dried herbs in your cooking, cook for about 20 minutes to allow them to rehydrate to get the full flavour & nutritional benefits.

2. Erase one of your food waste habits. For example chopping parsley & popping it in a container with some oil, makes a tasty salad dressing that will last an additional week.

3. 1 in 4 of us in the UK have herbs & spices that are over 5 years old. When recycling the packaging of these date expired herbs & spices consider whether your local council can recycle that packaging or does it need to be taken to different facility.

Find Out More/Contact/Follow:

https://juxfood.com

Socials

https://www.linkedin.com/company/juxfood/about/

https://www.instagram.com/juxfood/

https://www.facebook.com/JUXfood/

https://twitter.com/juxfood

Contact Anna at anna@juxfood.com

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

Send in a voice message: https://anchor.fm/dr-alka-patel/message

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Episode 4 of season 11 of The Lifestyle First Podcast is centred around the E in the Lifestyle First Method.

EXERCISE: HOW OFTEN DO YOU INTEGRATE EXERCISE INTO YOUR DAY?

Exercise is key to health. Our bodies are designed to move and we’re getting too comfortable being comfortable. If there’s an opportunity to move, seize it, and remind yourself of the basics – balance, agility, strength, intensity, cardio and stamina.

In this episode, to help me explore the subject of exercise & how to develop sustainable lifestyle change I invited along Scott Harrison.

Scott Harrison is a fitness and nutrition Expert, life Coach, motivational speaker, black belt karate instructor, chef, author, founder of The Six Pack Revolution and SPR Juniors, Scott has helped hundreds of thousands of people all over the world.

In the episode Scott & I discuss the question “how do you sustainably integrate exercise into our lives?”

The two references Scott & I explore are:

1. Healthy body fat percentages - The Journal of Exercise Rehabiltation

2. The effect of acute exercise on serum brain-derived neurotrophic factor levels and cognitive function

https://pubmed.ncbi.nlm.nih.gov/17414812/

•••••

As always we give you three actions to take away from the episode which are:

1. Drink more water.

2. Find a physical activity that you enjoy and initially start with just 20 minutes. Make your changes sustainable.

3. Focus on what you want, not what you don't want. Negative self talk can have a detrimental impact on our ability to achieve our goals.

Find Out More/Contact/Follow:

https://thesixpackrevolution.com

Socials

https://www.linkedin.com/in/scott-harrison-founder-six-pack-revolution/

https://www.instagram.com/thesixpackrevolution/

https://www.facebook.com/TheSixPackRevolution/

Contact Scott at https://www.instagram.com/iamscottharrison/

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

Send in a voice message: https://anchor.fm/dr-alka-patel/message

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Episode 3 of season 11 of The Lifestyle First Podcast is centred around the F in the Lifestyle First Method.

F is for FOOD: WHAT FOOD CHOICES MATCH YOUR NEEDS?

The big questions I get asked all the time are “What’s the best diet?” and “What should(n’t) I eat?” It's complex, there’s no perfect diet. There’s always so much emotion associated with eating, and what you need to do is give yourself unconditional permission to eat and to see food as your life source and energy source. Talking about food as carbohydrates, proteins or fats is not talking about real food. Food is a package, not an isolated nutrient – food is packed with nutrients, flavours, smells, textures, colours – all of which add to the sensory and nutritional input of your food experiences.

In this episode, to help me explore the subject of food & in particular the subject of sugar I invited along MasalaBody.com founder Nagina Abdullah.

Nagina Abdullah is on a mission to help ambitious women lose weight sustainably without sacrifice through her coaching business https://masalabody.com

Nagina was 40 Pounds Overweight with an incredibly demanding career and two small kids and went from feeling tired, sluggish, and frustrated to melting off 40 lbs in 9 months and her sustainable approach has helped keep the weight off for years.

In the episode Nagina & I discuss the question “how do you get rid of sugar cravings?”

The two references we explore are:

Robert Lustig . Metabolical: The truth about processed food and how it poisons people and the planet

https://www.amazon.co.uk/Metabolical-processed-poisons-people-planet/dp/1529350077

Sweetening of the global diet, particularly beverages: patterns, trends, and policy responses by Prof Barry M Popkin, PhD & Corinna Hawkes, PhD

https://www.thelancet.com/journals/landia/article/PIIS2213-8587(15)00419-2/fulltext

•••••

As always we give you three actions to take away from the episode which are:

1. Focus on what you can add to your diet to satiate your craving for the sweet rather than focusing on what you have to remove. Spices such as cinnamon can be a great place to start & can give a 'sweet' flavour whilst actually reducing your blood sugar.

2. Focus on a 'Protein More' approach. Protein creates satiety & a full feeling that can help keep cravings at bay.

3. Drink 'de-bloating' water. Add 2 lemons, 1 cucumber & 10-12 mint leaves to a 6 glass pitcher of water & allow them to steep over night in your fridge. This is not only a great tasting drink but can also help avoid that need for a sweet fix.

Find Out More/Contact/Follow:

https://masalabody.com

Get your copy of the 'SWEET SPICE CHEAT SHEET' for free at https://masalabody.com/sweetspicepdf/

Socials

https://www.linkedin.com/in/nagina-abdullah/

https://www.instagram.com/masalabody/

https://www.facebook.com/masalabody

Contact Nagina at nagina@masalabody.com

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

Send in a voice message: https://anchor.fm/dr-alka-patel/message

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Episode 2 of our brand new season of The Lifestyle First Podcast is centred around the I in the Lifestyle First Method.

I is for IDENTITY: WHAT IS YOUR DAILY AFFIRMATION THAT ENFORCES YOUR IDENTITY? Having a strong sense of identity links very closely with your behaviours. Simply put, you act out our beliefs. These are often negative beliefs – I’m so disorganised, I’m terrible at art, I can’t sing. But the brain is a very clever piece of kit! By creating a positive identity with regular positive mental affirmations, you can reprogram your thinking patterns so that over time you think and act differently.

In this episode to help me explore the subject of identity I invited along the incredible Adele Hartshorn.

Adele is a Mindful Leadership Coach, a clinical hypnotherapist , an NLP Master Coach, a Mindful Leadership coach, a Yoga Teacher and a Professional Speaker. Adele has so much expertise in so many areas.

In the episode Adele & I discuss the question “how does your identity affect your success?”

The two references Adele we explore are:

Gordon Livingstone . Too soon old. Too late smart. 2006. Hodder Paperbacks.

https://smile.amazon.co.uk/Too-Soon-Old-Late-Smart/dp/0340839368/ref=sr_1_1?crid=2ULXRSBAHNV7B&keywords=too+soon+old+gordon&qid=1663687819&sprefix=too+soon+old+gordon%2Caps%2C53&sr=8-1

Dan Gilbert TED 2014. The Psychology of Your future self

https://www.ted.com/talks/dan_gilbert_the_psychology_of_your_future_self?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

•••••

As always we give you three actions to take away from the episode which are:

1. Start journaling – committing to 63 days can have a powerful & transformative impact.

2. Create 5 daily desires and ask what do I need to believe about myself to create my desire?

3. Be grateful

Find Out More/Contact/Follow:

You can discover more about Adele at

https://www.adele-marie.co.uk/

Socials

https://www.linkedin.com/in/adelemariehartshorn/

https://www.instagram.com/adelemariecoach/

https://www.facebook.com/adelemariecoach

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

Send in a voice message: https://anchor.fm/dr-alka-patel/message

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Episode 1 of our brand new season of The Lifestyle First Podcast is centred around the L in the Lifestyle First Method.

L is for LIFE'S PURPOSE: WHAT IS YOUR PURPOSE IN LIFE? Your life’s purpose is the central motivating aim of your life – the reason you get up in the morning. Purpose can guide life decisions, influence behaviour, shape goals, offer a sense of direction and create meaning. Defining what your purpose is in life is important to leave a legacy and live a legacy.

In this episode to help me explore the subject of Life's Purpose I invited along the inspirational Keely Woolley.

For Keely, there is nothing better, than seeing the shine in someone’s eyes, when that light-bulb moment occurs and they re-discover their “Why”. Keely, is an Executive Leadership Coach, Mentor & Trainer, International Speaker & #1 International Best Selling Author and a Business Strategy & Programme Delivery Executive. After 23 years’ experience within a global manufacturing environment, Keely decided take a leap of faith and step away from the corporate world, so that she could help to inspire other Female Executives and Leaders to live and love their WHY, with Passion and Purpose and be even more fulfilled & successful in their lives, personally & professionally. Keely is a proud nan, mum and wife of 30 years, living in Kent, U.K.. With two extremely cuddly German Shepherds and an independent cat.

In the episode we discuss how finding your purpose or your 'WHY' is integral to your growth, development & success in every aspect of your life. From the personal to the professional if our true purpose is not clear to us we can often find ourselves busy, burnt out & feeling rudderless. Keely & I discuss how to find your 'why' and identify what it is that truly ignites the passion within so that all aspects of our lives contribute to our greater purpose.

As always we give you three actions to take away from the episode which are:

1. Monitor your stress and anxiety levels. Notice and record when you feel stress, unease and anxiety.

2. Consider what are the triggers for you to feel stress and anxiety. When do they occur? Who are you with when you feel these feelings surface and what activities are you undertaking in those moments?

3. Having monitored your stress levels over a sustained period and considered the causes, the third action is to identify the pattern of behaviour that underpins the stress in your life. So often we find that the aspects of our lives that are causing us the most stress are those that are barriers to us working towards our purpose. These three steps will therefore help us get closer to finding our 'why' as we identify and remove the barriers to living a purpose driven life.

Find Out More/Contact/Follow:

You can discover more about Keely at https://www.metamorforsuccess.com https://metamorforsuccess.newzenler.com/f/daily-stress-monitor-tracker https://www.linkedin.com/in/keely-woolley-leadership-trainer-coach-uk/

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

Send in a voice message: https://anchor.fm/dr-alka-patel/message

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#10.09: E: Emotions: “How can you find joy?”

“Joy is something you find within yourself.”

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast isKath Wynne-Jones, who is a TEDx speaker with her talk, “The 3 F’s of resilience,”and author of the book “Finding Joy Within.”

In this episode we:

· Deconstruct the meaning of joy

· Highlight inner peace and inner centredness

· Explore joy in the big things and the small things

· Explore words for joy in different languages – shinrin yoku, fjaka

· Consider happiness dependent on external factors and joy dependent on internal factors

· Discuss meditation and the awareness it gives you about yourself

· Explore creating time to do nothing and having both scheduled and unscheduled time

· Consider the human need for certainty and variety

· Highlight the need for joy to have intentionality

· Consider the question – how do I intend to feel today?

1. The one question we discuss is “: “How can I find more joy?”

1. The two references we look at are

· Tim Lomas et al. Happiness – Found in Translation. 2019

· Kath Wyyne-Jones. Finding Joy Within. 2022

1. The three actions to take are:

· Connect with self- notice what you’re feeling and how can you change or maintain your emotional state

· Create a ritual to start the day

· Do what you love for 30 minutes a day.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Socials

www.workwithkath.co.uk

https://www.linkedin.com/in/kath-wynne-jones-leader-coach-tedx-speaker-7a828859/

Host

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https://www.instagram.com/dralkapateluk

https://twitter.com/dralkapateluk

YouTube:

https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ

Podcast:

https://anchor.fm/dr-alka-patel

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#10.07: L: Learning Habits: “What habits can boost your memory?”

“Learning is a skill that can be mastered.”

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Giulia Remondino, TEDx speaker with her talk,Alter Your Past, Replay Your Future, and author of the book Genius By Choice

In this very interesting episode, we:

· Discuss learning to learn

· Highlight the connection between learning and confidence

· Discuss the difference between learning and recalling

· Explore the ability to create mental representations of what we learn to build retention

· Discuss the language of our brain based on images

· Explore 3 phases of memory – encoding, storage, retrieval

· Understand the 3 characteristics of memory based on images, association and emotion

· Highlight 4 key emotions for memory – funny, scary, romantic, and disgusting

· Discuss the immense capacity or our brain

· Explore effective storage for memory

· Highlight the importance of breaks at least every 90 minutes

· Highlight the importance of sleep in processing memory.

1. The one question we discuss is “What habits can boost your memory?”

1. The two references we look at are

· Giulia Remondino. Genius By Choice. 2020

https://www.amazon.co.uk/Genius-Choice-unconventional-Z-handbook-ebook/dp/B097Z32M5N/ref=sr_1_1?crid=3V0SK32T0VQN5&keywords=genius+by+choice&qid=1653122926&sprefix=genius+by+choice%2Caps%2C55&sr=8-1

· The Memory Capacity of a Human Brain. CNS Clinical Neurology Specialists. https://www.cnsnevada.com/what-is-the-memory-capacity-of-a-human-brain/

1. The three actions to take are:

· Turn concepts and words into images

· Add emotion to learning – funny, scary, romantic or disgusting

· Start from a trigger – create an association

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

Find Out More/Contact/Follow:

Guest:

Socials

https://ingeniusly.com

https://www.linkedin.com/in/giulia-selene-remondino-1a5849119/

https://www.instagram.com/giuliaremondino/

Host

Newsletter:

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#10.07: Y: Your Connections: “How can I connect better with myself and others?”

Connect With Your Higher Self

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Irini Michaelidis, who is a global business leader, coach and educator who develops leaders to take a holistic approach to leadership.

In this episode we:

· Discuss genuine human connection to oneself

· Discuss the need to connect as a biological imperative

· Explore awareness, knowing, being

· Highlight the need to increase observations of self first before co-connecting with others

· Explore the need to slow down to speed up

· Highlight how silence and stillness enhances productivity

· Talk about creating rituals for personal space

· Explore creating intentions when on digital platforms

· Discuss loneliness and burnout

· Explore energy as a connecting force

· Explore Intention. Information. Interaction

· Explore connection disconnection

· Understand desire for connection as a signal to take action

1. The one question we discuss is “: “How can I connect better with myself and others?”

1. The two references we look at are

· Redcay E, et al. Live face-to-face interaction during fMRI: a new tool for social cognitive neuroscience. NeuroImage.2010; 50(4), 1639-47

https://pubmed.ncbi.nlm.nih.gov/20096792/

· Saxe, R., et al. Acute social isolation evokes midbrain craving responses similar to hunger. Nature Neuroscience. 2020; 23: 1597-1605

https://www.nature.com/articles/s41593-020-00742-z

1. The three actions to take are:

· Connect with self- create rituals to get centred

· Connect with others - notice how you connect with others

· Notice who you connect with- be intentional

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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#10.06: T: Time Out:” What are the benefits of safe, regular breath-work?”

The Power of Breath-work

“Breath is our lifeforce.”

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Breath Coach and Yoga and Massage Expert, Lyyne Matthews

In this episode we:

· Discuss the origins of breath-work to sustain life, gain energy and expand consciousness

· Explore the connection between breathing and feeling

· Highlight how to use breath to support you in any situation

· Discuss the popularisation of breath-work

· Explore simple breathing practices to create space for unresolved challenges

· Discuss parts of the brain that connect breathing to states of mind

· Explore the breathing pacemaker in the brain

· Discuss nostril predominance at different parts of the day and the impact on productivity

· Simplify breathing

· Highlight how simply bringing attention to the breath can make a difference to how you feel

· Explore alternate nostril breathing - nado shodhana pranyama

· Discuss our cooling moon side and heating sun side

· Consider depression and anxiety and how different breathing techniques can harm and heal

· Highlight the importance of learning about breathing through practice rather than through books

· Discuss regular practice and incorporating breath-work into daily life

· Highlight the importance of talking to a breath specialist for specific challenges

-x-

1. The one question we discuss is “what are the benefits of safe regular breath-work?”

2. The two references we look at are

· Melnychuk, M. C., et al. The bridge between the breath and the brain: synchronisation of respiration, a pupillometric marker of the locus coeruleus, and an EEG marker of Attentional Control State. Brain Science. 2021. 11(10): 1324

https://www.mdpi.com/2076-3425/11/10/1324

· Yackle, k., et al. Breathing control centre neurons that promote arousal in mice. Science. 2017. 255(6322): 1411-1415

https://pubmed.ncbi.nlm.nih.gov/28360327/

1. The three actions to take are:

· Keep it simple, keep it soft – slow deep breath in, in for 4 out for 8, find your own natural rhythm

· To build a regular practice, clear a physical space that you learn to recognise as a place to focus on your breathing

· Enjoy the discovery that breath-work gives you.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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#10.05: S: Sleep: “How can I stop my racing thoughts from preventing me sleeping?”

“The heart beats, the mind thinks”

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My guest on this week’s episode of The Lifestyle First Podcast is Sleep Science Coach, Dr Kimberly Lemke.

In this episode we:

· Discuss the thoughts that keep us awake

· Explore night times routine to quieten the mind

· Highlight the concept of cognitive distraction and how to use your 5 senses to be in control of what you want to think about

· Discuss normal night wakenings

· Consider how we reinforce night wakening’s by worrying about them

· Explore the concept of constructive worrying in the day to relive worrying in the night

· Discuss how to stop worrying about not sleeping

-x-

1. The one question we discuss is “how can I stop my racing thoughts from preventing me sleeping

2. The two references we look at are

i. Quiet your Mind and Get to Sleep: solutions to insomnia for those with depression, anxiety or chronic pain. Manber, R and Carney, C. E. 2009

https://smile.amazon.co.uk/Quiet-Your-Mind-Get-Sleep/dp/1572246278/ref=sr_1_1?crid=18B6JF823GT47&keywords=manber+quiet+your+mind&qid=1651045215&sprefix=manber+quiet+your+mind%2Caps%2C47&sr=8-1

ii. Behavioural and Hypnotic Treatments For Insomnia Subtypes: Behavioural Sleep Medicine. 2003. 1 (2): 81-101

i. The three actions to take are:

· Don’t catastrophise – your brain knows how to sleep

· Control what you think about – replace what you don’t want to think about with what you do want to thing about to self soothe

· Prethink your worry – identify your two best next steps to deal with what’s worrying you

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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https://drkimberlylemke.com/

www.driftcourse.com

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#10.04: E: Exercise: “Why is pelvic floor exercise the forgotten exercise?”

“I can tell how well your pelvic floor’s working by the shape of your butt!”

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Pelvic Floor Trainer, Jenni Russel.

In this episode we:

· Explore the pelvic floor as the foundation holding up your trunk analogous to the foundations of the house.

· Discuss the position of looks over function in society

· Explore the role of the pelvic floor as related to sex and babies

· Highlight the difficulties having conversations about the pelvic floor in relation to continence, constipation and childbirth

· Consider the need for pelvic floor education in school years

· Explore the role of the pelvic floor in movement and injury

· Explore the pelvic floor as the cornerstone of stability for the body

· Consider the rewards of a strong pelvic floor

· Discuss the connection between confidence and a weak pelvic floor and impact on social decisions and personality.

· Highlight how 1 in 3 women are affected by pelvic floor issues.

-x-

1. The one question we discuss is “why is pelvic floor exercise the forgotten exercise?”

2. The two references we look at are

(i) Jenni Russell. Can a vagina buy a Mercedes? 2005

https://smile.amazon.com/Can-Vagina-Really-Buy-Mercedes/dp/0955133300/ref=sr_1_1?crid=3MSC98W4RCUAL&keywords=can+a+vagina+buy+a+mercedes&qid=1650371566&sprefix=can+a+vagina+buy+a+mercede%2Caps%2C129&sr=8-1

(ii) Jenni Russel. Pelvic Floor Secrets.2019. Filament Publishing

https://smile.amazon.com/Pelvic-Floor-Secrets-Jenni-Russell/dp/1908691395/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1650371610&sr=8-2

1. The three actions to take are:

· The cough test: lay down put your hands on your tummy and cough – what happens? Your tummy should draw in

· The breath test- stand and inhale – what happens? Your abdomen should expand out.

· The lift- lift the perineum upwards

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

https://www.jennirussell.com/Jenni-Russell’s-masterclass/

Socials

https://www.linkedin.com/in/jenni-russell-34627a23/

https://twitter.com/PelvicSecrets

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#10.03: F: Food: How does the food I eat affect my metabolic health?”

Eat Well. Transform Your Body

“What you measure you can improve”

Take the LQ test: https://dralkapatel.com/lq-test/

My guests on this week’s episode of The Lifestyle First Podcast are Dr Estrelita van Rehnsburg and Issy Warrack

In this episode we:

· Discuss metabolic health and metabolism in the context of energy

· Explore misconceptions about food and health

· Highlight the increasing prevalence of lifestyle diseases

· Discuss dietary guidelines

· Explore theories related to eating less fat and more carbohydrates

· Discuss the myth eating fat makes you fat

· Explore the food industry

· Consider the role of hyperinsulinaemia and insulin resistance in multiple diseases

· Discuss continuous glucose monitoring

· Consider supplementation with various diet choices

-x-

1. The one question we discuss is “how does the food I eat impact on my metabolic health?”

2. The two references we look at are

(i) Eat Well or Die Slowly, Your guide to metabolic Health. Dr Estrelita van Rensburg and Issy Warrack. 2020

https://smile.amazon.co.uk/Eat-Well-Die-Slowly-Metabolic/dp/1838137807/ref=sr_1_1?crid=B5LUDS6XZ7OX&keywords=eat+well+or+die+slowly&qid=1649702583&sprefix=die+slowly%2Caps%2C54&sr=8-1

(ii) Lore of Nutrition. Challenging Conventional Dietary Beliefs. Tim Noakes and Marika Sboros. 2018

https://smile.amazon.co.uk/Lore-Nutrition-Challenging-conventional-dietary/dp/1776092619/ref=sr_1_1?crid=3U35GGS53Z9PB&keywords=lore+of+nutrition&qid=1649702550&sprefix=lore+of+nutrition%2Caps%2C51&sr=8-1

1. The three actions to take are:

· Determine your waist:height ratio, aiming for <0.5

· Count your carb intake (not calories)

· Eat natural fats

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Website

https://wellnesseq.net/

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https://www.linkedin.com/in/issy-warrack-b85a72/

https://www.linkedin.com/in/dr-estrelita-janse-van-rensburg-2726a935/

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#10.02 I: Identity : “How does your super-ego influence your identity?”

“We are not human beings, we are human becomings”

Take Control of Your Super-ego

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Ashton Smythe, Love and Mindset Coach

In this episode we:

· Explore Freuds theory of the id, the ego and the superego

· Discuss borrowing identities from our parents and society

· Highlight how identity is controlled by our belief systems

· Discuss morality and reality

· Explore quietening the ego and silencing the ego

· Explore fear-based thinking

· Consider widening perspectives when making judgements

· Discuss the power of the spoken word

· Consider the evolving identity

-x-

1. The one question we discuss is “How does ego influence your identity?”

2. The two references we look at are:

(i) Jonathan Gravenor. The Other Side of Ego TEDxOcala

https://youtu.be/g72SmMdFBpk

(ii) Todd Herman. The Alter Ego. 2019

https://smile.amazon.co.uk/Alter-Ego-Effect-Identities-Transform/dp/0062959735/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1649243132&sr=8-1

(iii) The three actions to take are:

· Ask yourself a powerful introspective question – if my identity was changeable, how would I change it to have a more empowered life

· Quieten your ego

· Think of yourself as a human becoming, not a human being

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

https://loveorangeplanet.com/home

https://loveop.kartra.com/page/register

Socials

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https://loveorangeplanet.com/home

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Podcast: OrangeTintedGlasses

Ebook: The-alchemy-of-romantic-love-e-book £5.00

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10.01: L: Life's Purpose: Why is curiosity the route to finding your purpose?

Use curiosity to find your purpose

Curiosity is the engine and fuel that helps us to find what we seek

”Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Curiosity Coach, Melinda Mulcahy

In this episode we:

· Discuss the omnipresence of curiosity

· Explore triggers that ignite thoughts

· Highlight brain activity and discuss dopamine as a desire chemical for seeking information

· Explore the connection between learning, retention and curiosity

· Explore curiosity at the intersection of passion, purpose, meaning and creation

· Consider curiosity in the workplace

· Discuss using curiosity to navigate uncertainty

-x-

1. The one question we discuss is “why is curiosity the route to finding your purpose?”

2. The two references we look at are

(i) The Business Case for Curiosity Harvard Business Review. Francesca Gino.

https://hbr.org/2018/09/the-business-case-for-curiosity

(ii) Matthias Gruber. TEDx UCDavisSalon. This is Your Brain on Curiosity.

https://youtu.be/SmaTPPB-T_s

1. The three actions to take are:

· Ask “What is it I’m really seeking”

· Ask “What makes me feel good?”

· Ask “What can I learn?”

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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https://www.curiousyou.com/

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https://www.linkedin.com/in/melindamulcahy1/

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9.11: Bonus: “Be an action taker.”

Take the LQ test: https://dralkapatel.com/lq-test/

In this episode we take a look back at the highlights of this season with a reminder of the key actions from each season.

Episode 1, Life’s Purpose.

1. Know your why feeling- feel that warmth and contentment- when you make a decision, ask yourself, is this going to give you my why feeling?

2. Visualise having already achieved what you want to achieve.

3. Ask yourself what happens if you don’t do what you have set up to do.

Episode 2, Identity.

1. FHB Practice – Feet on Floor, Hand on Heart, Body on Breath.

2. Do a gratitude practice - write down 3 things that made you feel grateful.

3. Take care of your limiting I Am statements- move a negative statement into the past tense or release it into a potential.

Episode 3, Food.

1. Move to a plant based diet.

2. Spend time with friends and family – experience the joy of living and connecting and not the fear of dying.

3. Pay attention to how you feel with whatever changes you make- whatever you do has a corresponding benefit, if is pleasureable and meaningful you’ll do more of it.

Episode 4, Exercise.

1. Focus on your core values and lend these values to your fitness routines.

2. Find the playful elements – connect fun to your goals to soften your goals.

3. Make the time- prioritise time for exercise and repair because it’s important to you.

Episode 5, Sleep.

1. Don’t be fooled by the feeling of sleepiness- even if you don’t feel sleepy, you still need sleep.

2. Eat fruit high in antioxidants.

3. Eat yoghurt with friendly bacteria.

Episode 6, Time Out.

1. Find a way to connect with yourself everyday – try journaling or writing a letter to connect with your core inner self.

2. Ask yourself “what else is possible?” – create a headspace of curiosity and possibility and openness rather than judgement and closed thinking.

3. Find a way to be useful to another person.

Episode 7, Your Connections.

1. Practice good connection when interacting and focus on creating trust and security instead of just focusing on issues and concepts and ideas.

2. Use touch and proximity in interactions when you can- closing the distance changes the meaning of a conversation.

3. Remove distractions when communicating- be present in the moment, pay attention.

Episode 8, Learning Habits.

1. Break your challenges into small chunks.

2. Reward yourself for your actions.

3. Create a short, middle and long-term goal.

Episode 9, Emotions.

1. Build moments of reflection into your working day.

2. Build mental fitness gradually.

1. Work with someone who can help you navigate your internal landscape.

Episode 10, First Motivation and Mindset.

1. Recognise imposter syndrome in yourself, be self-aware.

2. Be willing to entertain other perspectives.

3. Keep a praise file to draw yourself back to the positive.

What one action will you take?

Leave your comments below.

Send in a voice message: https://anchor.fm/dr-alka-patel/message

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Take the LQ test: https://dralkapatel.com/lq-test/

My guests on this week’s episode of The Lifestyle First Podcast are Lea Sellers and Rosalind Adler from The Confidence People Lea is a media trainer and communications consultant and has been a producer on programmes such as Question Time, Newsnight and Channel 4 News,

And Rosalind is a trainer specialising in communications skills and her work is informed by her parallel careers as an actress and writer.

In this episode we:

· Discuss how to define imposter syndrome

· Explore the disconnect between perceived and actual performance

· Highlight the root of imposter syndrome in fear

· Explore gender differences in the manifestation of imposter syndrome

· Explore varying presentations

· Consider self-doubt as a strength and recognition of humility

-x-

1. The one question we discuss is “how can I banish imposter syndrome?”

2. The two references we look at are

(i) Dr Denise Cummins - Do You Feel Like an Imposter? https://www.psychologytoday.com/gb/blog/good-thinking/201310/do-you-feel-impostor

(ii) Valerie Young. The Secret Thoughts of Successful

https://smile.amazon.co.uk/Secret-Thoughts-Successful-Women/dp/0307452719/ref=sr_1_1?crid=3MBXG0XM8HTS9&keywords=valerie+young+imposter+syndrome&qid=1646165654&sprefix=valerie+youn%2Caps%2C70&sr=8-1

1. The three actions to take are:

· Self-awareness: noticing characteristics

· Willingness to entertain other perspectives

· Keep a praise file

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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https://www.theconfidencepeople.com/

Email

info@theconfidencepeople.com

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My guest on this week’s episode of The Lifestyle First Podcast is Lori West, psychotherapist, coach and author of “Just Notice” and “Just Connect.”

In this episode we:

· Discuss switching on mental fitness

· Explore the stress loop

· Discuss activation of your observing self

· Explore the value of taking a bird’s eye view on life

· Explore the I-AM- I method of mindfulness

· Consider mindfulness in the moment

· Discuss responding to life rather than reacting to life

· Highlight taking responsibility for our responses

· Discuss cautions with mindfulness

-x-

1. The one question we discuss is “How can I build better mental fitness?”

2. The two references we look at are

(i) Lori West. Just Notice. December 2020

https://www.amazon.co.uk/Just-Notice-Activating-Performance-Effortlessly/dp/1838044523

(ii) Lori West. Just Connect. November 2021.

https://smile.amazon.co.uk/Just-Connect-Brilliant-Relationships-Effortlessly/dp/1838044566/ref=sr_1_1?crid=3LUJQU0IF48C2&keywords=lori+west+just+connect&qid=1645780224&sprefix=lori+west+just+connect%2Caps%2C71&sr=8-1

1. The three actions to take are:

· Build moments of reflection into your working day, remembering to mentally breathe both in and out

· Build your mental fitness gradually, as you would any other type of fitness

· Work with someone who can help you navigate your internal landscape, as it can occur initially as uncharted territory

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Website

https://businessbrillianceworkplacemindfulness.com

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My guest on this week’s episode of The Lifestyle First Podcast is Dr Loretta Breuning, founder of the Inner Mammal Institute, Professor Emirata of Management at California State University and author of Habits of a Happy Brain

In this episode we:

· Discuss DOSE chemicals- dopamine, oxytocin, serotonin and endorphins

· Explore animal behaviour in response to reward and survival needs

· Highlight the need to acknowledge our inner mammal exists

· Explore our verbal and non-verbal brains

· Understand dopamine as a motivation chemical, oxytocin as a bonding chemical,

· and serotonin as a status chemical

· Explore strength and status as an important survival mechanism

· Consider taking responsibility for the mechanism’s we have inherited

· Explore how emotional pathways need repetition

-x-

1. The one question we discuss is, “How can I harness my brain’s happy chemicals to create happy habits?”

2. The two references we look at are

(i) Habits of a Happy Brain. Loretta Breuning. 2015

https://smile.amazon.co.uk/Habits-Happy-Brain-Serotonin-Endorphins/dp/1440590508/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644595189&sr=8-1

(ii) Status Games. Loretta Breuning. 2021

https://smile.amazon.co.uk/Status-Games-Why-Play-Stop/dp/1538144190/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644595163&sr=8-5

1. The three actions to take are:

· Break big challenges into small chunks, focusing on the behaviour you want

· Reward yourself for doing a particular behaviour

· Give yourself a short-term, middle-term and long-term goal

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

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My guest on this week’s episode of The Lifestyle First Podcast is John Howard- author of More than Words – the science of deepening love and connection in any relationship.

In this episode we:

· Discuss the secret of connection in order to communicate effectively

· Explore the need for connection to enable safe and secure communication

· Highlight how 80% of communication is non-verbal and 90% of information we gather is subconscious for survival and safety purposes

· Discuss the impact of incongruity between verbal and non-verbal communication

· Explore how to deepen yourself through relationships by imporving relationships

· Highlight the importance of focusing on creating security before conveying ideas and concepts

· Discuss the use of touch and proximity to create safety

· Highlight how the quality of your relationships is a determinant of your longevity and health and wellness

· Explore using acting techniques to change tonality and expression

· Explore practising what good conversations might sound like to create templates in your memory

· Explore use of the word we and inviting others into a growth process rather than a defence process

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1. The one question we discuss is, “what’s the link between connection and communication?”

2. The two references we look at are

(i) Howard. J. Get More Than Words. 2022. S&S Simon Element

https://www.amazon.com/More-Than-Words-Connection-Relationship/dp/1982182326\

(ii) Tatkin. S. Wired for Love: How Understanding Your Partner's Brain and Attachment Style Can Help You Defuse Conflict and Spark Intimacy. 2012.NewHarbinger

https://smile.amazon.co.uk/Wired-Love-Understanding-Partners-Conflicts/dp/1608820580/ref=sr_1_1?crid=3SJBD6UUQ4SJK&keywords=wired+for+love&qid=1644673144&sprefix=wired+for+love%2Caps%2C58&sr=8-1

1. The three actions to take are:

· Use touch and proximity in interactions

· Practice good connection instead of just talking about issues

· Remove distractions when communicating

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

https://readysetlove.com/- to practice relationship skills and security

https://getmorethanwords.com/- to get the book and additional bonuses

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https://www.facebook.com/johnhowardatx/

https://www.instagram.com/johnhoward_atx/

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“Sit down and let it un-scroll”

My guest on this week’s episode of The Lifestyle First Podcast is Maggie Smith. Maggie is author of the national best seller Keep Moving – notes on loss, creativity and change and of Keep Moving – the Journal.

In this episode we:

Discuss the muscle of hope

Explore ways to keep perspective on the size of a problem

Highlight way of grounding and reconnecting with your identity

Explore taking a birds eye view of the timeline of your life

Discuss writing and journaling as a therapeutic tool

Look at self-care and self-compassion practices

Talk about the mindset of curiosity instead of judgment

Focus on the next best step

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1. The one question we discuss is, “how can I keep moving forward in the face of uncertainty?”

2. The two references we look at are

(i) Keep Moving – notes on loss, creativity and change

https://smile.amazon.co.uk/Keep-Moving-Notes-Creativity-Change/dp/1982132078/?_encoding=UTF8&pd_rd_w=EDUHf&pf_rd_p=662d1ba3-66b0-4454-81f1-78fad52249a6&pf_rd_r=FKP8W8EGPX07HH53GP8Q&pd_rd_r=c858206a-a5eb-4295-86a9-fb4b41d26c3d&pd_rd_wg=hOFNB&ref_=pd_gw_ci_mcx_mr_hp_atf_m

(ii) Keep moving – The Journal – thrive through change and create a life you love

https://smile.amazon.co.uk/Keep-Moving-Journal-Thrive-Through/dp/1982196270/?_encoding=UTF8&pd_rd_w=EDUHf&pf_rd_p=662d1ba3-66b0-4454-81f1-78fad52249a6&pf_rd_r=FKP8W8EGPX07HH53GP8Q&pd_rd_r=c858206a-a5eb-4295-86a9-fb4b41d26c3d&pd_rd_wg=hOFNB&ref_=pd_gw_ci_mcx_mr_hp_atf_m

1. The three actions to take are:

· Ask yourself “what else is possible?” – create a headspace of curiosity

· Find a way to connect with yourself everyday – try journaling

· Find a way to be useful to another person

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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https://maggiesmithpoet.com/

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My guest on this week’s episode of The Lifestyle First Podcast is Dragana Rogulja. Dragana is a TEDx speaker with her talk – “The dark side of light.”

She is a neuroscientist and circadian biologist and Associate Professor of neurology at the Harvard Medical School

In this episode we:

Discuss sleep and survival

Explore premature death with sleep deprivation in flies

Highlight the similarities between humans and flies

Discuss loss of 25% of sleep resulting in loss of 25% of lifespan

Explore the connection between sleep and brain functions – thinking, memory

Explore the connection between sleep and the gut and the production of reactive oxygen species ROS

Consider the role of antioxidants for health and survival

Discuss the difference between the feeling of the need for sleep and the actual need for sleep

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1. The one question we discuss is “why is sleep critical for my survival.”?”

2. The two references we look at are

(i) TEDx –The Dark Side of Light”

https://youtu.be/o0q3veMwv6A

(ii) Vaccaro, A. et al. Sleep loss can cause death through accumulation of reactive oxygen species in the gut. Cell. 2020.181 (6): 1307-1328

https://www.sciencedirect.com/science/article/pii/S0092867420305559

1. The three actions to take are:

· Don’t be fooled by the feeling of sleepiness

· Eat fruit high in antioxidants

· Eat yoghurt with friendly bacteria

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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https://neuro.hms.harvard.edu/faculty-staff/dragana-rogulja

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“What truly is it that you want?”

My guest on this week’s episode of The Lifestyle First Podcast is Martin Sharpe.

Martin is a TEDx speaker with his talk – the power of And. He is also a multi award winning international coach and author of a number of business books, including beat the statistics. Martin is a qualified fitness trainer and helps people obtain the fitness and lifestyle that makes then happier and more confident

In this episode we:

Discuss the meaning of fitness

Explore the images associated with the fitness industry

Highlight the connection between core values and motivation to exercise

Discuss the ripple effect of fitness beyond fitness

Explore ways to find fun in exercise

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1. The one question we discuss is “How can you make fitness focused and fun?”

2. The two references we look at are

(i) TEDx –The Power of “And”

https://youtu.be/hmaj_nq28Ag

(ii) Linking Your health and fitness to the things that matter most to you – the key to success!

https://www.ab-fit.com/abfit-blog/2019/7/10/blog-post-3

1. The three actions to take are:

· Focus on core values – lend these values to your fitness routines

· Find the playful elements

· Make the time- for exercise and repair

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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https://martinsharp.com

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“Move from fear of dying to joy feeling good.”

My guest on this week’s episode of The Lifestyle First Podcast is Dr Dean Ornish, The Father of Lifestyle Medicine, multi best-selling author and Founder of the Ornish Programme.

In this episode we:

Explore reversing heart disease within in 1 month

Highlight changing your gene expression within 3 months

Discuss increasing your lifespan by reversing cellular level ageing

Explore common underlying mechanisms in disease

Describe the key principles of lifestyle change – eat well, move more, stress less, love more

Review research on covid and plant-based eating

Explore the Ornish Diet

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1. The one question we discuss is “How can I reverse disease through food?”

2. The two references we look at are

(i) Book: Undo It – how simple lifestyle changes can reverse most chronic diseases.

https://smile.amazon.co.uk/Undo-Lifestyle-Changes-Reverse-Diseases/dp/0525480021/ref=sr_1_1?crid=10V9LUXEB4STQ&keywords=undo+it+dean+ornish&qid=1641584719&sprefix=undo+it+dean+ornish%2Caps%2C128&sr=8-1

(ii) Book: The Spectrum. Ballantine Books. 2008

https://smile.amazon.co.uk/Spectrum-Scientifically-Proven-Program-Better/dp/0345496310/ref=sr_1_1?crid=2N4MQZXXMIM8B&keywords=spectrum+dean+ornish&qid=1641584668&sprefix=spectrum+dean+ornish%2Caps%2C80&sr=8-1

1. The three actions to take are

· Food- move to a plant based Ornish diet

· Exercise - If you like it, you’ll do it

· Pay attention to how you feel with whatever changes you make- whatever you do has a corresponding benefit

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Website

https://www.ornish.com/

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“The path of leadership is the path of self-development.”

My guest on this week’s episode of The Lifestyle First Podcast is Neil Seligman, author, keynote speaker and founder of The Conscious Professional.

In this episode we:

Explore the identity of being a leader

Discuss self-leadership

Highlight leadership styles from power and control to conscious leadership

Talk about expanding awareness to understand what’s happening in a business, family and our own lives through a creative process

Explore mindfulness as a map to our inner human experience - the arrow pointing inwards

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1. The one question we discuss is “How can I uncover the leader that I am?”

2. The two references we look at are

(i) Book: Neil Seligman. Conscious Leadership: reveal your potential, inspire excellence. White Lion Publishing. 2019

https://www.amazon.co.uk/gp/product/1781319324/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i1

(ii) Book: Neil Seligman. 100 Mindfulness Meditations. 2016

https://www.amazon.co.uk/gp/product/0995523207/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i0

1. The three actions to take are

· Do the FHB Practice – Feet on Floor, Hand on Heart, Body on Breath

· Do a gratitude practice – write down 3 things that made you feel grateful

· Take care of your limiting I Am statements – move negative statements into the past test or release it into a potential.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Website

https://neilseligman.com/

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https://www.instagram.com/neil.seligman/

https://www.facebook.com/mindfulneil

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“We know as humans we are motivated by pain and gain.”

My guest on this week’s episode of The Lifestyle First Podcast is Cheryl Chapman, professional speaker and speaker coach and author of the book “Find Your Why.”

In this episode we:

Explore why we give up on our resolutions

Discuss motivation through pain and gain

Highlight the emotive aspects of motivation

Uncover the aim of purpose – awareness, intention, manifestation

Talk about intention as the wind beneath your wings

Explore the ‘why’ feeling

1. The one question we discuss is “How can you start your year with purpose?

2. The two references we look at are

(i) Chapman., C. Find Your Why. 2015

https://smile.amazon.co.uk/Find-Your-Why-Frickin-Awesome-ebook/dp/B019QQYIRY/ref=sr_1_1?crid=3FIQHUTLXYAE1&keywords=cheryl+chapman+find+your+why&qid=1641119132&sprefix=cheryl+chapman+find+your+why%2Caps%2C72&sr=8-1

(ii) Simon Sinek TED Talk Start with Why

https://youtu.be/_-fdJzvpX60

1. The three actions to take are

· Why feeling- think about how you want to feel when setting your resolutions

· Why visualisation- imagine yourself already having achieved your resolutions

· Why not – what happens if you do not do what you have set out to do.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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cheryl@cheryl-chapman.com

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https://www.cheryl-chapman.com/

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In this episode we take a look back at the highlights of this season with a reminder of the actionable tips shared by the guests.

Which of the following actions have you taken for better health and happiness, and which new action will you take from this season?

Episode 1, Professor Gordon Matthews, Ikigai

1. Laugh at yourself – don’t take yourself too seriously

2. Enjoy the outside world and the people you love

3. Enjoy the gift of life that we have

Episode 2 Zahra Dry, how to disconnect identity from stereotypes

1. Create your own social media page to educate others on identity and stereotypes

2. Know when to step away from negative news

3. Research different forms of cultural art

Episode 3, Meeta Darji, emotional eating

1. Prioritise sleep to create a better emotional state so you can make wiser food choices

2. Have food swaps accessible to you

3. Take a pause before eating and be aware to allow your conscious mind to support your food choices

Episode 4, Brian Keane, creating the right mindset for fitness.

1. Get clear on the end goal- know what you’re going after

2. Focus on progress and track

3. Switch your mindset form intensity to consistency

Episode 5, Dr Lindsay Browning, sleep patterns and shift work.

1. Be aware of lighting – get lots of light exposure during your shift and decrease this at the end of the shift

2. Take a prophylactic nap just before going to work to top up your sleep

3. Talk to your family about the realistic demands of shift work

Episode 6, Pandit Dasa, being more mindful at work

1. When you wake up instead of reaching for your phone, take 10 deep breaths and think of 1 thing you’re grateful for

2. Appreciate a colleague and their contributions at work

3. At dinner time with the family, each share one thing you’re grateful for before you start your meal.

Episode 7 Dr Alexandra Stockwell, what makes marriage work.

1. Pay attention to the transitions in your marriage – make one of those parts of your day you come together more satisfying and nourishing

2. Cultivate curiosity – ask your partner interesting, fun question

3. Take some time to think about what you want in a marriage

Episode 8 Dr Bena Kallick, habits of the mind

1. To care –to care about the way the world is working

2. To pay attention – what can you do differently

3. Set one of the16 habits as a goal for yourself

Episode 9, Richard Wilmore, using the arts to enhance your emotional health.

1. Try a little bit of everything for creativity

2. Make mark- get paper and colours and release

3. Sing louder the next time you sing – use your voice

Episode 10, the mindset traits of successful people – stickability, trustability, adaptability, responsibility, thrivability.

1. Write down your most important goal every morning and ask yourself – what action will I take today to take me closer to this goal?

2. Create a powerful belief system with certainty attached. Say out loud I am certain I will achieve what I have set out to achieve

3. Celebrate every single step you take in your journey

And that’s a wrap!

See you in 2022.

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“Taking responsibility for their actions is an essential trait of successful people.”

In this episode I share with you the 5 mindset traits of successful people

Stickability – they stay committed

Trustability – they trust the process

Adaptability – they learn to adapt

R: Responsibility – they take ownership

T: Thrivability – they strive to improve

Which of these success traits will you S.T.A.R.T. to develop?

-x-

1. The one question I discuss is “What are the mindset traits of successful people?”

-x-

1. The two references we look at are

(i) TEDx: The power of belief, mindset and success - Eduardo Briceno.

https://youtu.be/pN34FNbOKXc

(ii) TED: Grit – the power of passion and perseverance - Angela Lee Duckworth

https://www.ted.com/talks/angela_lee_duckworth_grit_the_power_of_passion_and_perseverance?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

-x-

1. The three actions to take are:

· Write down your most important goal every morning and ask yourself – what action will I take today to take me closer to this goal?

· Create a powerful belief system with certainty attached. Say out loud I am certain I will achieve what I have set out to achieve

· Celebrate every single step you take in your journey

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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“How can art enhance your emotional health?”

My guest on this week’s episode of The Lifestyle First Podcast is Richard Wilmore, Director of Storytelling for the arts in health non-profit Hearts Need Art and host of the podcast Arts for the Health of it.

In this episode we:

Discuss the breadth of the arts- music, art, singing, drawing

Explore the connection between music, memories and emotions

Explore the inhibition of creativity

Talk about why we turn to the arts at times of crisis

Explore how life would be if we were always creating

Talk about the work of Hearts Need Arts

Highlight the ways arts are used in healthcare and hospitals to increase recovery for mental illness by enabling expression of feelings in new ways

Explore the integration of the arts in health care training

Discuss writing freely as a way of processing life experiences

-x-

1. The one question we discuss is “How can art enhance your emotional health?”

-x-

1. The two references we look at are

(i) Corry Macdonald. Life In Full Colors. 2020

https://smile.amazon.co.uk/Life-Full-Colors-Childlike-Intelligence/dp/1735496707/ref=sr_1_4?keywords=life+in+full+colors&qid=1638031043&sr=8-4

(ii) Amy Latta. Practice Makes Progress. Page Street Publishing 2022

https://smile.amazon.co.uk/Practice-Makes-Progress-Creative-Journal/dp/1645673685/ref=sr_1_1?keywords=practice+makes+progress+amy&qid=1638031103&sr=8-1

-x-

1. The three actions to take are:

· Try a little bit of everything- try any way to create that you can and see what you like

· Make mark – get paper and start scribbling

· Sing louder the next time you sing

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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https://heartsneedart.org/

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“We are working for a more thoughtful world-full of thought and more caring.”

My guest on this week’s episode of The Lifestyle First Podcast is Dr Bena Kallick, co-founder of the Institute for Habits of Mind and co-author of the book Leading Learning Organisations with Habits of Mind.

In this episode we:

Discuss habits that are designed to help you to use your mind well

Explore the habit of thinking flexibly to explore ideas and options

Discuss the habit of managing impulsivity- the first thing you think of is not the only thing you think of

Explore the habit of persisting as essential for living and learning

Highlight the habit of gathering data through your senses

Talk about the habit of clarity by speaking more precisely beyond jargon

Discuss the habit of listening with empathy to understand without the need to agree

Explore how to become a problem solver through habits of mind

Uncover the willingness to be more metacognitive – thinking about our thinking

Discuss modelling our habits of mind

-x-

1. The one question we discuss is “How can we cultivate early habits of the mind?”

-x-

1. The two references we look at are

(i) Arthur L Cost and Bena Kallick. Leading Learning Organisations with habits of mind

https://www.habitsofmindinstitute.org/shop/leading-learning-organizations-with-habits-of-mind/

(i) Raising Caring, Capable Kids with Habits of Mind. Lauren A. Camer and Angela Idavaia.Cox.

https://www.habitsofmindinstitute.org/shop/raising-caring-capable-kids/

-x-

1. The three actions to take are:

· Care about the world.

· Notice and pay attention.

· Pick one of the 16 habits as a goal and have a strategy for implementing this.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://www.habitsofmindinstitute.org/what-are-habits-of-mind/

Socials

Twitter: @benakallick

LinkedIn: @benakallick

Facebook: @InstituteforHabitsofMind

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“The purpose of the marriage is to provide the context for individual growth and evolution”

My guest on this week’s episode of The Lifestyle First Podcast is Dr Alexandra Stockwell, also known as The Intimacy Doctor. She’s the author of the book, “Uncompromising intimacy” and also hosts her own podcast, “The Intimate Marriage Podcast.”

In this episode we:

Discuss the evolution of marriage

Explore being uncompromising as the key to marriage

Talk about honouring your own experiences just as much as you honour your partner's

Discuss taking action together and not allowing unmet needs to go unidentified

Explore conscious partnership

Highlight moving through transitions

Discuss bringing more intentionality to moments of interaction

Talk about focus on the connection as much as the content

Explore cultivating curiosity to create the feelings of love

Discuss changing the culture of marriage

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1. The one question we discuss is “What makes marriage work?”

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1. The two references we look at are

(i) Alexandra Stockwell. Uncompromising Intimacy. 2020

https://www.amazon.co.uk/Uncompromising-Intimacy-unfulfilling-satisfying-partnership/dp/1734516909

(ii) John Gottman. The Seven Principles for Making Marriage Work. 2018. Orion Spring

https://www.amazon.co.uk/Seven-Principles-Making-Marriage-Work/dp/184188295X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1636840302&sr=1-1

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1. The three actions to take are:

· Pay attention to the transitions in your marriage and make them more satisfying.

· Cultivate curiosity with questions.

· Take some time to think about what you want.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://www.alexandrastockwell.com/

https://www.alexandrastockwell.com/podcast

Socials

https://www.facebook.com/alexandra.stockwell.7

https://www.instagram.com/alexandra.stockwell.intimacy/

https://www.linkedin.com/in/alexandrastockwell/

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Take the LQ test: https://dralkapatel.com/lq-test/

“How many apps are open in your mind right now- we can control our mind like we can control our smart phone”

My guest on this week’s episode of The Lifestyle First Podcast is Pandit Dasa, former Monk turned mindfulness expert, international speaker and author of the books, “Urban Monk” and “Turn off the Apps.”

In this episode we:

Discuss internal calmness independent of our external environment

Explore using mindfulness to deal with the tremors and turbulence of life

Talk about our constant traffic jam of thoughts

Uncover how we can control our mind like we can control our smart phone

Discuss the analogy of apps and explore what you can close out that is draining your battery

Consider the day as a journey and the need for need rest areas to fill up your tank.

Explore mindfulness at work by being aware of emotions and grounding in the present moment

Apply mindfulness to the appreciation of the contribution of colleagues

Highlight the expression of gratitude as a powerful force that can never be taken away

-x-

1. The one question we discuss is “How can you be more mindful at work?”

-x-

1. The two references we look at are

(i) Pandit Dasa. Urban Monk. Exploring Karma, Consciousness and the Divine. 2013.

https://www.panditdasa.com/books

(ii) Pandit Dasa. Closing the Apps: how to be mindful at work and at home. 2020.

https://www.panditdasa.com/books

-x-

1. The three actions to take are:

· When you first wake up take 10 deep breaths and think of one thing you’re grateful for.

· At work try to appreciate a colleague and their contribution, especially a colleague you may not get on with.

· When you start dinner with your family of friends let everyone share what they’re grateful for.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

www.panditdasa.com

panditdasa.com/books

Socials

https://www.linkedin.com/in/panditdasa/

https://www.instagram.com/panditdasa/

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“I’ll sleep when I’m dead – but if you don’t sleep, you’ll be dead a lot sooner”

My guest on this week’s episode of The Lifestyle First Podcast is Dr Lindsay Browning, psychologist, neuroscientist and author of “Navigating Sleeplessness.”

In this episode we:

Discuss why sleep is not prioritised

Explore the patterns, quality and quantity of sleep associated with shift work

Highlight the connections between sleep and digestive health

Explore the role of employers in providing good quality food for shift workers

Talk about regulating our circadian rhythm through light

Uncover the benefits of wearing sunglasses after a night shift

Discuss sleeping in short blocks with naps to make up a total of 7-9h in a 24h period

Explore the shifts in sleeping for parents of newborns

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1. The one question we discuss is “How can you adjust your sleep to fit with shift work patterns?”

-x-

1. The two references we look at are

(i) Lindsay Browning. Navigating Sleeplessness. March 2021.Trigger Publishing.

https://www.amazon.co.uk/Navigating-Sleeplessness-Mental-Health-Handbook/dp/1789562392/ref=sr_1_1?crid=3MK206GLDV2E8&dchild=1&keywords=navigating+sleeplessness&qid=1611681186&sprefix=navigating+sleep%2Caps%2C161&sr=8-1

(ii) Sasseville, A. et al. Wearing blue blockers in the morning could improve sleep of workers on a permanent night schedule: A pilot study. Chronobiology International. 2009. 26 (5): 913-25

https://www.researchgate.net/publication/26700048_Wearing_Blue-Blockers_in_the_Morning_Could_Improve_Sleep_of_Workers_on_a_Permanent_Night_Schedule_A_Pilot_Study

-x-

1. The three actions to take are:

· Be aware of lighting – expose yourself to bright lights before and during a night shift and decrease this as your night shift ends

· Take a top up nap before starting your night shift to reduce sleep pressure

· Talk to your family about the realistic demands of shift work on your biological need for sleep

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://troublesleeping.co.uk/

Socials:

https://www.facebook.com/DrBrowningSleep

https://www.instagram.com/drbrowningsleep/

https://www.linkedin.com/in/drbrowning/

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“Get the mindset right and the body follows”

My guest on this week’s episode of The Lifestyle First Podcast is Brian Keane, author of The Fitness Mindset and Rewire Your Mindset.

In this episode we:

Explore the language of fitness and our self-talk

Discuss the power of the question why

Uncover the metaphor of the confidence table

Talk about failure as feedback

Explore fear of success and self-sabotage

Discuss the ebb and flow of motivation – do what you have to do regardless of how you feel

Highlight the importance of discipline and habits- become a slave to your habits

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1. The one question we discuss is “How can I create the right mindset for fitness?”

-x-

1. The two references we look at are

(i) Brian Keane. The Fitness Mindset. Rethink Press Limited. 2017

(ii) Brian Keane. Rewire Your Mindset. 2019

-x-

1. The three actions to take are:

· Get clear on the end goal – know what you’re going after - is your ladder up against the right wall

· Focus on the process and track data- are you enjoying the climb

· Remain patient- switch your mindset from intensity to consistency

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://briankeanefitness.com/

Socials:

https://www.facebook.com/briankeanefitness/

https://www.instagram.com/brian_keane_fitness/

https://www.youtube.com/channel/UC7rrI9hjpGzkNdoDTFhzMjQ

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“The hidden hungers of eating – things we crave that aren’t really food but we reach for food instead.”

My guest on this week’s episode of The Lifestyle First Podcast is Meeta Darji of Naturally Nourished with Meeta.

In this episode we:

Explore emotional eating as eating for reasons other than hunger

Discuss triggers for emotional eating relating to childhood memories

Talk about increasing awareness and curiosity about our eating habits and triggers

Uncover the W.H.Y technique to use before eating

Talk about labelling and journaling emotions

Explore emotional freedom techniques connecting energy medicine and talk therapy–

Highlight the unpeeling of the layers of our emotions connected to food

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1. The one question we discuss is “What can I do about emotional eating?”

2. The two references we look at are

(i) Melissa McCreer. The Emotional Eating Rescue Plan for Smart, Busy Women. 2013.

https://www.amazon.co.uk/Emotional-Eating-Rescue-Smart-Women/dp/0989373703

https://toomuchonherplate.com/

(ii) Stapleton, P. and Chatwin, H. Emotional freedom techniques for food cravings in overweight adults: a comparison of treatment length. OBM Integrative and Complementary Medicine, 2018. 3 (3)

http://www.lidsen.com/journals/icm/icm-03-03-014

1. The three actions to take are:

· Prioritise sleep because there is a connection between sleep and food

· Have food swaps accessible to you to crowd out emotional eating

· Take a pause before you reach for food and increase your awareness of why you are eating

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://www.naturallynourishedwithmeeta.com/

Social:

https://www.instagram.com/naturallynourishedwithmeeta/

https://www.facebook.com/groups/1929846550610482/

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Podcast:

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Take the LQ test: https://dralkapatel.com/lq-test/

“Stereotypes are ideas and preconceptions we have of others and ourselves.”

My guest on this week’s episode of The Lifestyle First Podcast is Zahra Dry, TEDx speaker with her talk – reshaping how we see our identity.

In this episode we:

Explore racial and cultural influences on identity

Discuss the invisibility of stereotypes

Highlight the speed of judgements and bias

Discuss the dichotomy between respecting uniquness and treating each other equally

Explore the poem by Ernestine Johnson – the average black girl

Talk about positive racism

Explore shared social identity

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1. The one question we discuss is “How can you disconnect identity from stereotypes?”

-x-

1. The two references we look at are

(i) The Average Black Girl – poem by Ernestine Johnson

https://www.youtube.com/watch?v=2tN4Zulagb8

(ii) Afua Hirsch Brit-ish. 2018. Random House

https://www.amazon.co.uk/Brit-ish-Race-Identity-Belonging/dp/B079C2PN9C/ref=sr_1_1?dchild=1&qid=1633794671&refinements=p_27%3AAfua+Hirsch&s=books&sr=1-1

-x-

1. The three actions to take are

· Create your page on social media to share messages that educate

· Know when to step away from negative news

· Research different forms of cultural arts

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Instagram:

https://www.instagram.com/zahradry

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YouTube:

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“Most people have Ikigai…figure it out by thinking what is most important to me in my life.”

My guest on this week’s episode of The Lifestyle First Podcast is Professor Gordon Mathews from the Department of Anthropology at the Chinese University of Hong Kong. Professor Matthews is the author of “What makes Life Worth Living?” and has co-authored a number of other books.

In this episode:

We explore what the word Ikigai embraces

We discuss the acceptance of not knowing what the meaning of life is and the acceptance that life is painful

We highlight purpose related to the future, the present and the past and how this changes as we get older

We uncover the way Ikigai is used in Japanese culture as an ordinary term

We talk about how Ikigai is both practical and a feeling connected to what’s important

We explore death - how our fear of death changes as we get older and how to look forward to death

We recognise that we all have ikigai – we just need to look into ourselves to find it.

1. The one question we discuss is “How do I know my Ikigai?

2. The two references we look at are

(i) Matthews., G. What makes life worth living? 1996. University of California Press.

https://www.amazon.co.uk/What-Makes-Life-Worth-Living/dp/0520201337

(ii) Solomon, S., Greenberg, J., Pyszczynski, T. The Worm At The Core. 2015. Allen Lane

https://www.amazon.co.uk/Worm-Core-Role-Death-Life/dp/0241217253

1. The three actions to take are

· Laugh at yourself – most of your struggles are not very important in the end

· Remember what’s important

· Enjoy the gift of life – live so that when you die you say thank you

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Email

cmgordon@cuhk.edu.hk

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https://youtu.be/BubMHn8tKlA

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“Do you know your LQ?”

Season 7 Episode 11

This is the final episode for this season.

And I’m talking about your LQ.

Your LQ is your Lifestyle Quotient.

It’s a measure of how much priority you give to your Lifestyle.

I talk about IQ, EQ and now LQ

I reflect on the importance of numbers in helping us to measure progress

I explore the Hawthorne effect – the way your behaviour changes because you are being watched – and how this is a good thing when tracking your own data.

1. The one question I ask is “Do you know your LQ?

2. The two references I look at are:

Mcdowell, I. Measuring Health: a guide to rating scales and questionnaires. Oxford University Press. 2006

https://www.amazon.co.uk/Measuring-Health-rating-scales-questionnaires/dp/0195165675

Levitt, S. D, and List, J.A. Was there really a Hawthorne Effect at the Hawthorne Plant? An analysis of the original illumination experiments. American Economics Journal of Applied Economics. 2011. 3: 224-248

https://www.aeaweb.org/articles?id=10.1257/app.3.1.224

1. The three actions to take are

· Take the LQ test – you can find it on my website at

https://dralkapatel.com/lq-test/

· Tag me on social media with the hashtag #I KnowMyLQ and decide what actions you need to take to optimise your score at a walk today

· Invite your friends and family to take the test and then plan actions together, cheerlead each other along the way, check in with each other and introduce the LQ into your workplace as part of your approach to Workplace Wellbeing

-x-

Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

https://dralkapatel.com/academy/

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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“How can you harness commitment to reach your goals??”

Season 7 Episode 10

My guest on this week’s episode of The Lifestyle First Podcast is Dr Heidi Reader

Dr Reeder is the author of Commit to Win: How To Harness The Four Elements of Commitment To Reach Your Goals.

We discuss what commitment is and what commitment isn’t

We talk about commitment needing a psychological attachment and a desire to continue despite obstacles.

We look at the difference between commitment and motivation.

We explore 4 variables that influence commitment – treasures, troubles, contributions and choices.

We highlight the importance of committing to the journey of change and what you can control, not just to the goal.

We reflect on our innate sense of commitment

· The one question we discuss is “How can you harness commitment to reach your goals

· The two references we look at are:

(i) Reeder, H. Commit to win. How to harness the four elements of commitment to reach your goals

https://www.amazon.co.uk/Commit-Win-Harness-Elements-Commitment/dp/1594631336

(ii) Reeder, H. 5 ways to finally commit to your goals. Health Magazine. 2014.

https://www.health.com/fitness/5-ways-to-finally-commit-to-your-goals

· The three actions to take are

· Define what you wish to commit to, and the meaningful “why” behind it

· Identify the things in your way. Look them in the face and brainstorm workarounds.

· Imagine you are your future self, who has followed through on your commitment. Write yourself a letter describing the outcomes and feelings you have as a result.

Which of these 3 actionable health tips will you implement?

Leave your comments below.

-x-

Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

https://dralkapatel.com/academy/

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest: Heidi Reeder

Website

www.heidireeder.com

Social

https://www.linkedin.com/in/heidi-reeder-ph-d-2830b211/

Host Dr Alka Patel

TEDx talk

https://youtu.be/JpFLNk3_Qik

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“How does your body contribute to emotion?”

Season 7 Episode 9

My guest on this week’s episode of The Lifestyle First Podcast is Dr Kristen Lindquist

Kristen is an Associate Professor of Psychology and Neuroscience at the University of North Carolina and her research is part of affective science, the research of emotions.

We discuss the mind-body connection

We talk about the function of the brain to keep our body alive by making predictions to maintain survival and the creation of emotion as a sensation of activation to manage challenges

We look at hunger and emotion and being hangry

We explore the connection between inflammation and emotion

We highlight the tactile sensations of pain which causes unpleasantness and creates hypervigilance

1. The one question we discuss is “How does your body contribute to emotion?”

2. The two references we look at are:

(i.) J. MacCormack and K. Lindquist. Feeling hangry: when hunger is conceptualised as emotion. Emotion. American Psychological Association. 2019. 19 (2): 301-219

https://www.apa.org/pubs/journals/releases/emo-emo0000422.pdf

(ii.) Bodily Contributions to Emotion: Schachter’s Legacy for a Psychological Construcionist View of Emotion. J. MacCormack and K. A. Lindquist. Emotion Review. 2016. 1-10

https://static1.squarespace.com/static/5b46330c5417fc0e0e8ede63/t/5b4664b5f950b7239387ae11/1531339958390/MacCormack&Lindquist_ER_2016.pdf

1. The three actions to take are

· Take care of your physical wellbeing

· Eat well to shift your emotional experiences; Exercise. Get 8-10 hours of sleep.

· Increase awareness of your body states and emotions – try mindfulness based meditation or yoga

Which of these 3 actionable health tips will you implement?

Leave your comments below.

-x-

Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

https://dralkapatel.com/academy/

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest: Kristen Lindquist

Website

http://www.kristenalindquist.com/

https://www.carolinaaffectivescience.com/

Social

https://www.linkedin.com/in/kristen-lindquist-38906190/

http://www.twitter.com/casl_unc

Host Dr Alka Patel

TEDx talk

https://youtu.be/JpFLNk3_Qik

Newsletter:

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“What tiny habits results in a healthy heart?”

Season 7 Episode 8

My guest on this week’s episode of The Lifestyle First Podcast is Dr Robert Kelly

Dr Kelly is a cardiologist in Ireland and a Tiny Habits Coach.

We discuss motivation to change at times of threats to your life such a following a heart attack.

We look at small adjustments to behaviours in life to achieve new habits

We highlight the use of prompts and triggers to create habits

We reflect on celebration to create an emotional attachment to a new habit for continued motivation.

We talk about the need to make habits easy in order to sustain change.

We look at visualisation and vision boards to define your health and the behaviours that relate to your health.

We look at the connection between stress, health, behaviours and habits.

We talk about gratitude journaling.

1. The one question we discuss is “What tiny habits result in healthy heart?”

2. The two references we look at are:

(i) Kotseva K. et al. Euroaspire III. European Journal of Cardiovascular Prevention and Rehabilitiation. 2009. 16 (2): 121-37

https://pubmed.ncbi.nlm.nih.gov/19287307/

(ii) Stampfer M.J. et al. . The Nurses Health Study: Primary Prevention of Coronary Heart Disease in Women through Diet and Lifestyle. New England Journal of Medicine. 2000. 343(1): 16-22

https://www.nejm.org/doi/full/10.1056/nejm200007063430103

1. The three actions to take are

· Prioritise your health

· Pick a pillar of health and make changes - start small, start tiny

· Celebrate Life – find moments of happiness and joy in every day moments

Which of these 3 actionable lifestyle tips will you implement?

Leave your comments below.

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Guest: Dr Robert Kelly

Website

www.rkcardiology.ie

https://robert-kelly.mykajabi.com/about

Social

https://www.linkedin.com/in/dr-robert-kelly-md-mba-1111051a/?originalSubdomain=ie

Host Dr Alka Patel

TEDx talk

https://youtu.be/JpFLNk3_Qik

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“How can we create more compassionate communities?”

Season 7 Episode 7

My guest on this week’s episode of The Lifestyle First Podcast is Dr Julian Abel

Julian is a TEDx speaker with his talk, “Why Compassion Matters” and the Director of Compassionate Communities UK.

We discuss defining compassion at a contextual level and including our good qualities of being human.

We look at human brain structure – the reptilian brain, the mammalian brain and the pre-frontal cortical brain

We explore social evolution, how survival evolved from being able to help each other and the evolutionary pressure of compassion.

We look at survival of the fittest versus survival of the kindest

We talk about swimming in a sea of compassion and all the ways this is readily expressed in our daily actions.

We highlight the importance of interdependence and reciprocity.

We reflect on self esteem and nourishing relationships through childhood to the present moment

1. The one question we discuss is “How can we create more compassionate communities.”

2. The two references we look at are:

(i) My Octopus Teacher

https://youtu.be/3s0LTDhqe5A

(ii) Holt-Lunstad, J., et al. Social relationships an mortality risk – a metanalytic review. PLOS Medicine. 2010. 7(7)

https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316&mod=article_inline

1. The three actions to take are

· Take time to recognise that you are already compassionate – find out where you are already swimming in the sea of compassion

· Take little steps of compassion- what have you got that you can give

· Go for the relationships.

Which of these 3 actionable lifestyle tips will you implement?

Leave your comments below.

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Guest: Dr Julian Abel

TEDx

https://www.ted.com/talks/dr_julian_abel_why_compassion_matters?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

Website

https://www.compassionate-communitiesuk.co.uk/

Social

https://twitter.com/abelwords?lang=en

Host Dr Alka Patel

TEDx talk

https://youtu.be/JpFLNk3_Qik

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“Why do we need to slow down in this fast world?”

Season 7 Episode 6

My guest on this week’s episode of The Lifestyle First Podcast is Carl Honore, TED speaker with the talk, “In praise of slowness” and author of the books Under Pressure, In Praise of Slow, The Slow Fix and Bolder.

We discuss time and speed.

We highlight being busy as mechanism for distraction.

We talk about having it all and hurrying it all and the sacrifice of physical and mental health, creativity, productivity and loss of pleasure in the moment.

We look at the cultural taboo of slow and the discomfort of taking the time to reflect and be with yourself.

We explore how to create slowness in a working environment.

1. The one question we discuss is “Why do we need to slow down in this fast?”

2. The two references we look at are:

· Carl Honore. Under Pressure.

· Carl Honore. In Praise of Slow

1. The three actions to take are

· Do less – let go of one thing a day and create a not-to-do list

· Unplug – use the off button on your phone

· Create a slow ritual to spread the glow of slow

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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Guest: Carl Honore

TEDGlobal 2005

https://www.ted.com/talks/carl_honore_in_praise_of_slowness?language=en

Website

https://linktr.ee/carlhonore

Social

https://www.youtube.com/channel/UC2vBoiCIx0A7Sg1QbOgoRMA

https://www.instagram.com/carlhonore/

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https://twitter.com/carlhonore

Host: Dr Alka Patel

TEDx talk

https://youtu.be/JpFLNk3_Qik

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“How does temperature affect sleep?”

Season 7 Episode 5

My guest on this week’s episode of The Lifestyle First Podcast is Tara Youngblood.

Tara is the co-founder of Chilli Sleep and a TEDx speaker with TEDx CaryWomen with the talk, “How a sleep recipe changed my life.”

We discuss the sleep switch activated by temperature

We reflect on hunter-gatherer research and natural outdoor temperature dips compared to current day climate control

We talk about the connection between sleep and stress

We look at how digestion and metabolic processes generate heat that can disrupt sleep

We also discuss cryotherapy and ice baths

1. The one question we discuss is “How does temperature affect sleep?”

2. The two references we look at are:

· Kroeger, D. et al. Galanin neurons in the venterolateral preoptic area promote sleep and heat loss in mice. Nature Communications. 2018. (9): 4129

https://www.nature.com/articles/s41467-018-06590-7

· Yetish, g. e tal. Natural Sleep and its seasonal variations in three pre-industrial societies. Current biology. 2015.25 (21): 2862-2868

https://www.cell.com/current-biology/fulltext/S0960-9822(15)01157-4

1. The three actions to take are

· Manage stress – take stress checks throughout the day

· Set yourself up for success for sleep

· Get sunlight by 9am

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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Guest: Tara Youngblood

TEDx Talk

https://youtu.be/YR-lWXZ7ZUg

Website

https://chilisleep.co.uk/

Product Discounts

30% off Cube system https://www.chilisleep.com/discount/PATEL-30?redirect=%2Fproducts%2Fcube-sleep-system

20% off Ooler system https://www.chilisleep.com/discount/PATEL-20?redirect=%2Fproducts%2Fooler-sleep-system

Social

https://www.facebook.com/ChiliSleep/

https://www.instagram.com/the_sleep_geek/

https://twitter.com/tlcnyoungblood?lang=en

https://www.linkedin.com/in/tara-youngblood-88469514/

Host: Dr Alka Patel

TEDx talk

https://youtu.be/JpFLNk3_Qik

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“What are the brain changing effects of exercise?”

Season 7 Episode 4

My guest on this week’s episode of The Lifestyle First Podcast is Dr Wendy Suzuki

Dr Suzuki is a Professor of neural science and psychology and is a TED speaker with the talk, “The Brain Changing Effects of Exercise.”

We talk about important parts of the brain involved in exercise – the hippocampus and pre-frontal cortex.

We highlight the effects of exercise on the neurochemicals noradrenaline, dopamine, serotonin and brain derived neurotrophic factor.

We talk about exercise for brain cell growth and neuronal connections.

We reflect on the benefits of exercise on mood, motivation, productivity, and memory

We explore the minimally effective dose of exercise for benefits and making exercise fun

We highlight the connection between affirmation and exercise

1. The one question we discuss is “What are the brain changing effects of exercise?”

2. The two references we look at are:

i.) Healthy Brain, Happy Life: A personal program to activate your brain and do everything better. Wendy Suzuki

ii.) Basso, J.C and Suzuki, W. The effects of acute exercise on mood, cognition, neurophysiology and neurochemical pathways: A review. in the journal Brain Plasticity. Brain plasticity. 2017)

1. The three actions to take are

· Take a walk today

· Play your favourite music

· Make a daily task aerobic

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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Guest: Dr Wendy Suzuki

TED talk

https://youtu.be/BHY0FxzoKZE

Website

Social

https://www.linkedin.com/in/wendy-suzuki-5a509411/

https://www.facebook.com/WendyASuzuki/

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Host Dr Alka Patel

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“How can you eat for real change?”

Season 7 Episode 3

My guest on this week’s episode of The Lifestyle First Podcast is Dr Joanna McMillan

Dr Joanna is a TEDx speaker with TEDx MacquarieUniversity with the talk, “Eat for real change.”

We discuss the meaning of diet.

We highlight the classification of processed foods.

We talk about why healthy eating has become so confusing.

We reflect on the association and dissociation of diet and weight.

We explore how to maintain a long-term relationship with food and reconnect to the joy of eating.

1. The one question we discuss is “How can you eat for real change?”

2. The two references we look at are:

3. Statiscis from Diabtes UK

https://www.diabetes.org.uk/professionals/position-statements-reports/statistics

1. Malik, V., Willett, W. & Hu, F. Global obesity: trends, risk factors and policy implications. Nat Rev Endocrinol 9, 13–27 (2013). https://doi.org/10.1038/nrendo.2012.199

https://pubmed.ncbi.nlm.nih.gov/23165161/

1. The three actions to take are

· Eat more whole foods, especially plant foods, minimally processed

· Move more – activity and exercise

· Sleep well

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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Guest:

TEDx MacquarieUniversity

https://www.youtube.com/watch?v=fbeFn1Xcqo4

Website

https://drjoanna.com.au

Social

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“Is there a real you?”

My guest on this week’s episode of The Lifestyle First Podcast is Julian Baggini

Julian is a philosopher, TEDx speaker and also the author, co-author or editor of over 20 books including, How The World Thinks, The Virtues of the Table, The Ego Trick and, most recently, The Great Guide

This is an inspiring, thought-stimulating conversation.

We discuss why identity matters in society.

We highlight the connection between identity and values in being able to navigate the world

We talk about imposter syndrome and authenticity and the disconnect between actions and values

We uncover historical philosophies that we are a collection of our experiences and a sum of our ever-changing parts

We talk about self-discovery and stretch to both discover and develop our capacities.

We explore the role of personality and character tests.

“I is a verb disguised as a noun.”

1. The one question we discuss is “Is there a real you?”

2. The two references we look at are

(i) Baggini, Julia. The Ego trick. Granta Books. 2012

(ii) Martin, Raymond and Barresi, John, The Rise and Fall of Soul and Self: An Intellectual History of Personal Identity. New York: Columbia University Press, 2006

1. The three actions to take are

· Do an introspective exercise and observe yourself thinking to discover that there is no core "you".

· Make a list of what you think are your main character and personality traits and see how often these do not capture the way you behave

· Ask people who know you in different contexts to say what they think your key characteristics are, including at least one negative one.

Which of these 3 actionable lifestyle tips will you implement?

Leave your comments below.

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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Guest:

Website

https://www.julianbaggini.com/

Social

https://twitter.com/JulianBaggini

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What’s the connection between purpose and happiness?”

https://youtu.be/Sz2lVK1uAZk

My guest on this week’s episode of The Lifestyle First Podcast is Kristina Mand-Lakhiani

Kristina is the co-founder of MindValley, the learning platform where the experience of learning is a lifelong adventure. Kristina is an advocate of happiness from within.

We discuss Aristotle’s expression that that purpose of life is to be happy.

We highlight the difficulty of defining happiness.

We discuss the idea of happiness as an emotion, a state and a skill.

We talk about how happiness leads to success and purpose rather than success leading to happiness.

“You are not happy because everything is perfect, everything is perfect because you are happy.”

We cover so much in this powerful conversation which I know will inspire you to deeply reflect and ponder.

1. The one question we discuss is “What is the connection between purpose and happiness?”

2. The two references we look at are

(i) Success and Happiness

S. Lyubomirsky et al. The Benefits of frequent positive affect: does happiness lead to success. Psychological Bulletin. 2005. 131 (6): 803-855

https://pubmed.ncbi.nlm.nih.gov/16351326/

(ii) Happiness and Relationships

Harvard Study of Adult Development

https://www.adultdevelopmentstudy.org/

1. The three actions to take are

· Allow yourself to feel pain – pain is the price of a meaningful life

· Learn to forgive

· Create meaningful social connections

Which of these 3 actionable lifestyle tips will you implement?

Leave your comments below.

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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Guest:

Website

https://kristinamand.com/

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https://www.instagram.com/kristinamand/

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“What is health?”

Season 6 Episode 11

In this weeks’ bonus episode I ask the question “ What is health?” Do you have your ow definition? Do you have your own beliefs about what health is or is not.

I believe health is a skill that we all need to continuously build

In this episode:

I talk about why Drs don’t lea about health at medical school

I highlight the failings of the Worlds Health Organisation definition of health.

I explore health as a skill and an asset.

I also reflect on this Season’s episodes and one key action from each episode to implement from the incredible array of inspiring TEDx speakers

1. The one question I ask is “What is health?”

2. The two references we look at are:

i.) My TEDx talk, Health is a Verb, Not a Noun

https://youtu.be/JpFLNk3_Qik

ii.) The WHO definition of health

https://www.who.int/about/who-we-are/constitution

1. The three actions to take are from this season’s episodes:

o ask people around you what you’re good at?

o decide if you are worth finding out who you really are.

o recognise your freedom of choice about what you eat and don’t eat.

o snack on 4 minutes of exercise every day

o be consistent with your circadian rhythm habits

o acknowledge and notice your body in the moment

o practice swapping the words You and I

o change your environment to serve your habits

o accept and experience your emotion after

o take time to be still

Which of the actionable health tips you’ve heard this season will you implement?

Leave your comments below.

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Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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https://youtu.be/JpFLNk3_Qik

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“How does your mindset influence your success?”

Season 6 Episode 10

My guest on this week’s episode of The Lifestyle First Podcast is Derrick Grant

Derrick is a TEDx speaker with TEDx Lenox Village with the talk, “Minding your mind.”

We discuss what the mind is and what mindset is

We highlight the fixed and growth mindset

We talk about the effect of self-belief and praise, and the utility of memory, will power, perception, intuitions, reasoning and imagination

We reflect on the connection between mind, thought and action, why we have a mind, and what children should really be learning.

We explore failure and success

1. The one question we discuss is “How does your mindset influence your success?”

2. The two references we look at are:

i.) Mueller, C. M., and Dweck, C. S. Praise for intelligence can undermine children's motivation and performance. Journal of Personality and Social Psychology. 1998. 75(1), 33–52. https://doi.org/10.1037/0022-3514.75.1.33

ii.) Dweck , C. S. Mindset: The New Psychology of Success. 2016. Ballantine Books, Penguin Random House, New York

1. The three actions to take are

· Take time to be still – start your day from within

· Develop a spiritual practice of meditation

· Begin gratitude journaling- being thankful and feeling gratitude is one of the most present things a human can do.

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

TEDx LenoxVillage

https://youtu.be/wBNjMs3wMNc

Website

www.derickgrantresults.me

Social

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“How can you move from fear to forgiveness?”

Season 6 Episode 9

My guest on this week’s episode of The Lifestyle First Podcast is Lois Wagner

Lois is a TEDx speaker with TEDxLenoxVillage with the talk, “From Fear to Forgiveness to Freedom.”

We discuss the emotions attached to being a victim and the different victim types – vindictive, forgiving, reconcilliating

We highlight the importance of dealing with difficult ordeals

We talk about forgiveness being a way to let go and move forward with your life

We look at non-linear transitions from forgiveness to survivor to thriver and the consequences of non-forgiveness

1. The one question we discuss is “How can you move from fear to forgiveness.”

2. The two references we look at are:

· Murphy. J. Getting Even: forgiveness and its limits. Oxford University Press. 2003

https://books.google.co.uk/books?hl=en&lr=&id=q9S0zzEsRsYC&oi=fnd&pg=PA3&dq=jeffrie+murphy+forgiveness&ots=l99-wPZqSC&sig=VajS0HyYzC4fJ0e84fxNQ5fnoIk&redir_esc=y#v=onepage&q=jeffrie%20murphy%20forgiveness&f=false

· M.E., McCullough et al. Forgiveness, Theory, Research and Practice. Guilford Press New York. 2001

https://www.google.co.uk/books/edition/Forgiveness/bXZbpTaorg4C?hl=en&gbpv=1&dq=mccullough+forgiveness&printsec=frontcover

1. The three actions to take are

· Feel it- feel and experience your emotion after adversity

· Forgive yourself

· Forgive the perpetrator

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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Guest:

TEDx

https://youtu.be/jAhUtzbsuW0

Website

http://walkingwithoutskin.com/author/lois/

Social

https://www.linkedin.com/in/lois-wagner-coach/

https://www.instagram.com/lois_wagner_/

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Email

lois@loiswagnercoaching.com

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TEDx

https://youtu.be/JpFLNk3_Qik

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“What’s the best way to break a habit?”

Season 6 Episode 8

My guest on this week’s episode of The Lifestyle First Podcast is Marco Badwal

Marco is a TEDx speaker with TEDxFS with the talk, “The science of habits.”

We discuss the connection between habits and identity

We highlight the neurochemistry of habits and the role of cravings

We talk about neuroplasticity and dispel myths that our brain development is fixed in childhood

We look at ways to raise awareness of unconscious habits

1. The one question we discuss is “What’s the best way to break a habit.”

2. The two references we look at are:

· Books: Atomic Habits by James Clear & The Craving Mind by Judson Brewer

· Greybiel, A.M. Habits, Rituals, and the Evaluative Brain. Ann. Review of Neuroscience. 2008. 31: 359-387

1. The three actions to take are

· Change your environment to serve your habits

· Have honest awareness – journal what you really do with your time and who you really want to be?

· Get an Accountability Partner - positive social pressure can move mountains

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

TEDx

https://www.youtube.com/watch?v=FSZyzhi8C9o

Website

Social

https://www.linkedin.com/in/marcobadwal/

Host

TEDx

https://youtu.be/JpFLNk3_Qik

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“How can you change the trajectory of your connections with your words?”

Season 6 Episode 7

My guest on this week’s episode of The Lifestyle First Podcast is Patty Mohler.

Patty is a TEDx speaker with TED LennoxVillage with the talk, “Invitation to change: transforming relationships one word at a time.”

We discuss communication and connection

We highlight the what, why and how of the use of words and their impact

We talk about ‘I’ language and ‘you’ language, and our defensive mechanisms

We look active listening techniques

1. The one question we discuss is “How can you change the trajectory of your connections with your words?.”

2. The two references we look at are:

· Mohler, P. Renew and Restore. Branded Expert Press. 2020

· Kline, J.P., et al. International Journal of Psychophysiology. 1993. 15: 7-14

https://www.researchgate.net/profile/John_Kline2/publication/14792746_Defensiveness_anxiety_and_the_amplitudeintensity_function_of_auditory-evoked_potentials/links/5ee3f024299bf1faac5256be/Defensiveness-anxiety-and-the-amplitude-intensity-function-of-auditory-evoked-potentials.pdf

1. The three actions to take are

· Practice switching the words You and I

· Practice active listening by reflecting back one word

· Know who you want to have a deeper more meaningful conversation with

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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-x-

Find Out More/Contact/Follow:

Guest:

TEdx

https://www.youtube.com/watch?v=aGzS5AfK4lY

Website

https://www.renewrestoreretreat.com

https://www.linkedin.com/in/pattymohlercounseling/

Social

https://www.linkedin.com/in/pattymohlercounseling/

https://twitter.com/patty_mohler?lang=en

Host

TEDx talk

https://youtu.be/JpFLNk3_Qik

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“How can you improve your daily life with mindful meditation?”

Season 6 Episode 6

My guest on this week’s episode of The Lifestyle First Podcast is Jessica Kotik

Jessica is a TEDx speaker with TEDxKentState with the talk, “How can you improve your daily life with mindful meditation.”

We discuss what mindfulness is and is not

We highlight how to incorporate mindfulness into everyday life

We talk about the benefits of mindfulness

We demonstrate a short mindfulness practice

· The one question we discuss is “How can you improve your daily life with mindful meditation”

· The two references we look at are:

1. Killingsworth – a wandering mind is an unhappy mind. Science. 2010. 330 (6006): 932

https://pubmed.ncbi.nlm.nih.gov/21071660/

1. Doubleday Dell. & Davis, D. M., & Hayes, J. A.What are the benefits of mindfulness? A practice review of psychotherapy-related research. Psychotherapy, 2011. 48(2):198.

https://www.apa.org/pubs/journals/features/pst-48-2-198.pdf

· The three actions to take are:

These three steps are the core tenants of mindfulness

· Be aware of your thoughts. Allow all thoughts, feelings, and emotions to flow through your body (think of watching a leaf float down a stream), this will help prevent you from getting "stuck" on a certain thought or feeling and permit you to experience an array of other thoughts and feelings.

· Acknowledge and validate all thoughts, feelings, and emotions without judgement

· Acknowledge and notice your body in the moment.

Which of these 3 actionable health tips will you implement?

Leave your comments below.

-x-

Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

TEDxKentState

https://www.youtube.com/watch?v=jzcwBEvDEYg

Social

https://www.linkedin.com/in/jessica-kotik-27721155/

https://www.instagram.com/jessicaxoxo36/

https://twitter.com/MissjessicaSCHP

Host

TEDx talk:

https://youtu.be/JpFLNk3_Qik

Website:

https://dralkapatel.com/

Social:

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“How can you get more deep sleep?”

Season 6 Episode 5

My guest on this week’s episode of The Lifestyle First Podcast is Daniel Gartenberg.

Daniel is a TED speaker with TED Residency with the talk, “The brain benefits of deep sleep – and how to get more of it.”

We discuss stages of sleep and how to get more deep sleep.

We highlight the function of sleep and risks of sleep deprivation .

We talk about wearable technology.

We look at the sleep space app.

1. The one question we discuss is “The brain benefits of deep sleep – and how to get more of it.”

2. The two references we look at are:

· Schade, M.S., et al. Enhancing slow oscillations and increasing N3 sleep proportion with supervised, non-phase locked pink noise and other non-standard auditory stimulation during NREM Sleep. Nat. Sci. Sleep. 2020. 12: 411-429

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7364346/

· Roberts, D.M., et al. Detecting sleep using heart rate and motion data from multisensory consumer-grade wearables, relative to wrist actigraphy and polysomnography. Sleep. 2020. 43(7): zsaa045

https://pubmed.ncbi.nlm.nih.gov/32215550/

1. The three actions to take are

· Get enough quality sleep

· Be consistent with your circadian rhythm habits

· Track and improve your sleep with SleepSpace (free for 1 month to your users)

Which of these 3 actionable health tips will you implement?

Leave your comments below.

-x-

Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

https://dralkapatel.com/academy/

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

TED Residency

https://www.ted.com/talks/dan_gartenberg_the_brain_benefits_of_deep_sleep_and_how_to_get_more_of_it/transcript?language=en

Website

https://sleepspace.com/

Social

https://www.linkedin.com/in/daniel-gartenberg-phd-54aa5713/

Host

TEDx talk

https://youtu.be/JpFLNk3_Qik

Newsletter:

https://dralkapatel.com/mailinglist

Website:

https://dralkapatel.com/

Social:

https://www.linkedin.com/in/dralkapateluk/

https://www.facebook.com/dralkapateluk

https://www.instagram.com/dralkapateluk

https://twitter.com/dralkapateluk

YouTube:

https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ

Podcast:

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“Is it possible to snack on exercise?”

Season 6 Episode 4

My guest on this week’s episode of The Lifestyle First Podcast is Lauren Parsons.

Lauren is a TEDx speaker with TEDx Oneota with the talk, “Snack on Exercise.”

We discuss time as a barrier to exercise.

We highlight the benefits of micro-exercise to get started with exercise habits.

We talk about the duration of exercise for mood benefits, fat loss, cardiovascular fitness, muscle adaptation and insulin sensitivity.

We reflect on the role of leaders in the workplace shifting cultural norms to make movement a normal part of the working day.

1. The one question we discuss is “Is it possible to snack on exercise?”

2. The two references we look at are:

i.) Mammen, G. and Faulkner, G. Physical Activity and the Prevention of Depression: A Systematic Review of Prospective Studies. American Journal of Preventative Medicine. 2013. 45(5): 649-57. https://www.researchgate.net/publication/258058583_Physical_Activity_and_the_Prevention_of_Depression_A_Systematic_Review_of_Prospective_Studies

ii.) Gillen, J.B. et al. Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance despite a Five-Fold Lower Exercise Volume and Time Commitment. Plos One. 2016. 11 (4): e0154075

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075

1. The three actions to take are

· Snack on at least 4 minutes of exercise every day

· See what a difference micro-workouts make

· Be a workplace champion- apply this principle in your workplace

Which of these 3 actionable health tips will you implement?

Leave your comments below.

-x-

Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

https://dralkapatel.com/academy/

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.-x-

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Find Out More/Contact/Follow:

Guest:

TEDx Oneota

https://youtu.be/_XFmzNirSB4

Website

http://laurenparsonswellbeing.com/

Social

https://www.linkedin.com/in/laurenparsonsnz/

https://www.facebook.com/LaurenParsonsWellbeing

https://www.instagram.com/laurenparsonsnz/

https://twitter.com/LaurenParsonsNZ

Host

Website:

https://dralkapatel.com/

Social:

https://www.linkedin.com/in/dralkapateluk/

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“Why do I need freedom to eat or not to eat?”

Season 6 Episode3

My guest on this week’s episode of The Lifestyle First Podcast is Gillian Riley.

Gillian is a TEDx speaker with TedX Chelmsford with the talk, “The Mindset for Healthy Eating.”

We discuss the relationship between freedom and food

We highlight the dieting mindset based on rules.

We talk about trust, control, restriction, over-eating and eating less

And we reflect on hunger signals

1. The one question we discuss is “Why do I need freedom to eat or not to eat?”

2. The two references we look at are:

i) The Minnesota Starvation Experiment

Keys, A., Brozek, J., Henschel, A., Mickelsen, O., & Taylor, H. L., The Biology of Human Starvation (2 volumes), University of Minnesota Press, 1950.

ii.) Volkow, N.D., et al. Inverse association between BMI and prefrontal metabolic activity in healthy adults. Obesity. 2009. 17(1) :60-65

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2681079/

1. The three actions to take are

· Recognise your freedom of choice about what you eat and don't eat.

· Aim to find the difference between a genuine need for food and your desire to overeat (it's not hunger!)

· Look for reasons to eat less other than (as well as) weight loss.

Which of these 3 actionable health tips will you implement?

Leave your comments below.

-x-

Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

TEDx Chelmsford

https://youtu.be/E5TIpQsOAHU

Website

https://eatingless.com

Social

https://www.linkedin.com/company/eating-less

https://www.facebook.com/EatingLessOnline

https://twitter.com/Eating_Less

Host

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YouTube:

https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ

Podcast:

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How do I know my self-worth?”

S6Ep2.My guest on this week’s episode of The Lifestyle First Podcast is Laneice McGee.

Laneice is a TEDx speaker with TedX LenoxVillage with the talk, “Reclaim your worth by sharing your voice.”

We discuss the definition of worth and defining identity

We highlight value and the importance of understanding the attributes that contribute to your identity and the importance of self reflection

We talk about measuring self-worth and tools to help us understand worth

And we uncover why our identity can feel as if it needs approval by others

1. The one question we discuss is “How do I know my self-worth?”

2. The two references we look at are:

i) Crocker, J., Luhtanen, R. K., Cooper, M. L., & Bouvrette, A. (2003). Contingencies of self-worth in college students: Theory and measurement. Journal of Personality and Social Psychology, 85, 894–908.

https://pubmed.ncbi.nlm.nih.gov/14599252/

ii.) Park, L.E. and Crocker, J. Contingencies of self worth and responses to negative interpersonal feedback. Self and Identity. 2008.7(2):184-203

https://www.tandfonline.com/doi/abs/10.1080/15298860701398808

1. The three actions to take are

· Decide – there is power in a decision: decide you are worth finding out whoy you really are.

· Ask yourself this question every day and write the answer down – did I show up for myself today and how

· Be forgiving of yourself – forgive yourself for past and future mistakes.

Which of these 3 actionable health tips will you implement?

Leave your comments below.

-x-

Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

TEDx LenoxVillage

https://youtu.be/boRUSWXgo0k

Website

www.LaneiceLeads.com

Social

https://www.linkedin.com/in/laneice-mcgee/

https://www.facebook.com/LaneiceLeads/

https://www.instagram.com/laneiceleads/

https://twitter.com/laneicemcgee/

Host

TEDx

https://youtu.be/JpFLNk3_Qik

Website:

https://dralkapatel.com/

Social:

https://www.linkedin.com/in/dralkapateluk/

https://www.facebook.com/dralkapateluk

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What’s the purpose of having passion in my work?”

S6Ep1. My guest on this week’s episode of The Lifestyle First Podcast is Zack Ballinger

Zack is a TEDx speaker with TedX DesignTechHighSchool with the talk "Life is Short. Discover Your Passion."

*We discuss the definition of passion and purpose and the term work-life passion

*We highlight the utility of personality profiling and inventories.

*We talk about career development and starting career conversations early.

*And we uncover how to know if you have purpose and meaning in your career.

1. The one question we discuss is “What’s the purpose of having passion in my work?”

2. The two references we look at are:

(i)Steger, ,M. F., et al. Measuring Meaningful Work: The Work and Meaning Inventory (WAMI.) Journal of career Assessment. 20(3): 322-337

https://www.researchgate.net/publication/254111017_Measuring_meaningful_work_The_Work_as_Meaning_Inventory_WAMI

(ii)Personality Inventory: DISC

https://www.123test.com/disc-personality-test/

1. The three actions to take are

· Take a personality profile test.

· Ask people around you what you’re good at.

· Volunteer in your community.

Which of these 3 actionable health tips will you implement?

Leave your comments below.

-x-

Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

TEDx DesignTechHighSchool

https://www.youtube.com/watch?v=_yONfuex9aw&t=2s

Website

www.zackballinger.com

Social

www.linkedin.com/thezackballinger

www.facebook.com/thezackballinger

www.instagram.com/thezackballinger

You Tube:

https://www.youtube.com/channel/UCw8lEqjO95MiwCoYO_EgEWw

Host

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https://dralkapatel.com/

Social:

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YouTube:

https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ

Podcast:

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Do you want to be happier?

For the end of this season I share with you my insights on Happiness and Health, based on my chapter in the co-authored book, “ A prescription for healthy living.”

I discuss the definition of happiness

I explore how to measure happiness

I highlight the benefits of being happy

I talk about how to be happier

1. The one question we discuss is “Do you want to be happier?”

2. The two references we look at are:

Diener E. Seligman ME. Very happy people. Psychol Sci 2002;13:81-84

https://journals.sagepub.com/doi/abs/10.1111/1467-9280.00415

Nawjin J. et al. Vacationers happier, but most not happier after a holiday. Appl Res Quality Life 2010;(5):35-47

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2837207/

1. The three actions to take are

· The power of relationships – keep connected.

· The power of anticipation – book and plan things to look forward to.

· The power of generosity- find one small act of kindness you can do.

·

Which of these 3 actionable health tips will you implement?

Leave your comments below.

-x-

1. A Prescription for Healthy Living.

Available on Amazon

https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2

1. Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life

https://dralkapatel.com/academy/

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Newsletter: https://dralkapatel.com/mailinglist

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YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ

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"How to integrate ancient Eastern traditions into modern healthcare practices?”

My guest on this week’s episode of The Lifestyle First Podcast is Dr Carolyn Rubens.

Carolyn is a GP and Lifestyle Medicine Practitioner and former President of the British Medical Acupuncture Society.

We discuss the meaning of holistic health.

We explore the application of acupuncture.

We highlight where acupuncture may be useful

We talk about how to find an acupuncturist

1. The one question we discuss is “How to integrate ancient eastern traditions into modern healthcare practices?”

2. The two references we look at are:

DeCabo R et al, Effects of Intermittent Fasting on Health, Aging and Disease, 2019, NEJM, 381:2541-2551

https://www.nejm.org/doi/full/10.1056/NEJMra1905136

Mattson MP et al, Intermittent metabolic Switching, neuroplasticity and brain health. Nat Rev Neurosci 2018; 19:63-80

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5913738/

1. The three actions to take are

· Choose achievable small goals

· Do something you enjoy everyday

· Prioritise your own needs first then you have more to give from your cup

Which of these 3 actionable health tips will you implement?

Leave your comments below.

-x-

1. A Prescription for Healthy Living.

Available on Amazon

https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2

1. Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Instagram: https://www.instagram.com/dr_carolynrubens/

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Website: https://dralkapatel.com/

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What is the role of stress in health and disease?

My guest on this week’s episode of The Lifestyle First Podcast is Dr Thanasi Hassoulas. Thanasi is a Programme Director for the MSc in Psychiatry at Cardiff University and a senior lecturer.

We discuss the adaptive role of stress

We highlight the increase in anxiety levels and the contributing factors

We talk about how stress influences mental and physical wellbeing through interrelated systems

1. The one question we discuss is “ What is the role of stress in health and disease?”

2. The two references we look at are:

A Prescription For Healthy Living.

The Neurobiology of Stress; Frontiers in Behavioural Neuroscience. 2018

1. The three actions to take are

· Make time for yourself each day to do something you enjoy

· Keep your mind and body active – as the ancient Greeks used to say ‘νους υγιής εν σώματι υγιεί’ (a healthy mind in a healthy body)

· Take a step back to look at the biggrr picture – you don’t always have to be in control

· .

Which of these 3 actionable tips will you implement?

Leave your comments below.

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1. A Prescription for Healthy Living.

Available on Amazon

1. Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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What's the harm in smoking?

My guest on this week’s episode of The Lifestyle First Podcast is Dr Adam Douglas. Adam is a histopathologist and lives in Plymouth. He’s making his way round the British Isles having trained in Northern Ireland, Wales and now England. When he’s not entertaining his 3-month-old daughter, he writes for his blog Ordinary Decent Gamer, and enjoys an endless list of hobbies including baking, DIY and filmmaking.

We discuss smoking related statistics

We highlight the factors that start us smoking

We talk about feel good neurotransmitters and what happens when you take them away.

And we uncover what is known and unknown about vaping and e-cigarettes

1. The one question we discuss is “What’s the harm in smoking?”

2. The two references we look at are:

A Prescription For Healthy Living.

Smoking Statistics from NHS Digital

1. The three actions to take are

· Speak to someone about smoking cessation

· Seek alternative to smoking – nicotine replacement

· Stop Smoking

Which of these 3 actionable tips will you implement?

Leave your comments below.

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1. A Prescription for Healthy Living.

Available on Amazon

1. Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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Why is having a mentor or coach an important tool for my wellbeing?

My guest on this week’s episode of The Lifestyle First Podcast is Dr Nita Maha. Nita is a GP from Bristol and an academy lead at Bristol University.

We discuss the benefits of having a mentor or coach.

We highlight the differences between a mentor and a coach.

We talk about what makes a good mentor and mentee.

And we uncover the benefits of being a coach and a coachee.

1. The one question we discuss is “Why is having a mentor or coach an important tool for my wellbeing?”

2. The two references we look at are:

A Prescription For Healthy Living.

Ayton and Joss. Empowering vulnerable parents through a family mentoring programme. Australian Journal of Primary Health. August 2015.

1. The three actions to take are

· Find a mentor or coach through a known network.

· Ensure mentor/mentee or coach/coachee compatibility.

· Establish ground rules to make the relationship work.

Which of these 3 actionable tips will you implement?

Leave your comments below.

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1. A Prescription for Healthy Living.

Available on Amazon

1. Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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“How can we approach lifestyle changes by taking time out to consider the effect of social and environmental factors that influence change?” There are so many factors that influence our health and it’s important to take some time time out for some thinking space about this because our health decisions are not only affected by our internal environments but also by our external environments and circumstance – our social determinants of health.

My guests on this week’s episode of The Lifestyle First Podcast are Dr Liza Kirtchuk and Dr Anne Wylie.

Dr Kirtchuk is a GP and clinical lecturer in medical education at Kings College London and is very actively involved in helping medical students learn to develop their professional identities and supporting them to understand how to not only help their patients make key changes in their lifestyles but also for their own health and wellbeing.

And Dr Wylie is a lecturer in Medical Education in the Department of Primary Care also at Kings College and soon to be an honorary fellow of The Royal College of GPs. She is also very interested in global public health.

We discuss the definition of social determinants of health. We highlight political and cultural influences. We talk about models of change. And we share personal obstacles and challenges.

1. The one question we discuss is “How can we approach lifestyle changes by taking time out to consider the effect of social and environmental factors that influence change?”

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1. The two references we look at are:

Short.E. A prescription for healthy living. https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739

The World Health Organisation information on Social Determinants of Health https://www.who.int/health-topics/social-determinants-of-health#tab=tab_1

1. The three actions to take are · Start a conversation about physical activity · Use evidence and contribute to it . Be brave about reflecting on who you are and what works for you - share barriers and solutions Which of these 3 actionable tips will you implement? Leave your comments below.

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A Prescription for Healthy Living. Available on Amazon https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2 2.

Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life https://dralkapatel.com/academy/

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -

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How can I help my teenager to sleep?

Fasting has been embedded into cultures for centuries and research is now uncovering the health benefits of fasting.

My guest on this week’s episode of The Lifestyle First Podcast is Dr Devina Leopald.

Devina is a GP who is also qualified in acupuncture and Swedish massage.

We discuss normal sleep patterns in teenagers.

We highlight the impact of digital devices on sleep and learning.

We talk about the impact of stimulants on sleep and how to approach these more difficult conversations with teenagers.

1. The one question we discuss is “How can I help my teenager to sleep?”

2. The two references we look at are:

Walker, M. Why we sleep

https://www.amazon.co.uk/Why-We-Sleep-Science-Dreams/dp/0141983760

Dimitriou D, Le Cornu Knight F, Milton P. The role of environmental factors on sleep patterns and school performance in adolescents. Front Psychol 2015;6:1717.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4664801/

1. The three actions to take are

· Avoid all screens in the last hour before bed

· Exercise in day time light

· Avoid caffein and alcohol as stimulants

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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1. A Prescription for Healthy Living.

Available on Amazon

https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2

1. Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life

https://dralkapatel.com/academy/

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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How does being sedentary affect my health?

My guest on this week’s episode of The Lifestyle First Podcast is Dr Emma Short

Emma is a histopathologist, meditation teacher, mindfulness teacher and personal trainer

We discuss the definition of being sedentary

We highlight how our activity patterns have changed over time a

We talk about whether being sedentary can be negated by exercise

We uncover the health impacts of being sedentary

Short.E. A prescription for healthy living.

https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2

Morris JN, Heady JA, Raffle PAB, et al. Coronary heart disease and physical activity of work. Lancet1953;265(6795):1053-1057.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2027542/

1. Three actions are:

· Timer – set a timer to go off every hour and move your body

· Talk – when you’re on a mobile, walk and talk

· Television - when wathcing TV stay active

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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1. A Prescription for Healthy Living.

Available on Amazon

https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2

1. Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life

https://dralkapatel.com/academy/

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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Is fasting safe and why should I try it?

Fasting has been embedded into cultures for centuries and research is now uncovering the health benefits of fasting.

My guest on this week’s episode of The Lifestyle First Podcast is Dr Ellen Fallows.

Ellen is a GP and person-centred lead with the Royal College of GPs and also delivering NHS programmes to reverse high blood pressure and diabetes.

We discuss the definition of fasting and various formats for fasting

We highlight how fasting is not essential for survival but also a tool for surviving well.

We talk about metabolic switching from using sugar as fuel to using the breakdown products of fat as fuel (ketones)

And we uncover some data suggesting fasting may prime our immune systems to work more effectively against Covid19

1. The one question we discuss is “IS fasting safe and why should I try it?”

2. The two references we look at are:

o DeCabo R et al, Effects of Intermittent Fasting on Health, Aging and Disease, 2019, NEJM, 381:2541-2551

https://www.nejm.org/doi/full/10.1056/NEJMra1905136

o Mattson MP et al, Intermittent metabolic Switching, neuroplasticity and brain health. Nat Rev Neurosci 2018; 19:63-80

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5913738/

1. The three actions to take are

o Snack: don’t’ snack

o Swap: Eat leafy green veg and beans in place of processed food.

o Squish – reduce the time window during which you eat – try a later breakfast or an earlier dinner

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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1. A Prescription for Healthy Living.

Available on Amazon

https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2

1. Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life

Use code JAN24 for your 24% discount up to 24th January

https://dralkapatel.com/academy/

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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How can lifestyle modifications at different life stages enhance a woman’s health and her identity?

A woman goes through many natural, physiological life stages and her identity can be connected to these stages.

My guest on this week’s episode of The Lifestyle First Podcast is Dr Alexandra Kermack

Alexandra is a Clinical Lecturer and a specialist in Obstetrics and Gynaecology

We discuss fertility and lifestyle modifications that can support conception including the role of supplements, food and exercise.

We talk about the connection between biological rhythms, lifestyle and identity stretching from menarche to menopause.

1. The one question we discuss is “How can lifestyle modifcations at different life stages enhance a woman’s health and her identity?”

2. The two references we look at are:

o Boxmeer., J. C. et al. IVF outcomes are associated with biomarkers of the homocysteine pathway in monofollicular fluid. Hum. Reprod.2009. 24 (5) 1059-1066

IVF outcomes are associated with biomarkers of the homocysteine pathway in monofollicular fluid - PubMed (nih.gov)

o Rudick., B.J. et al. Influence of Vitamin D levels on in vitro fertilisation outcomes in donor-recipient cycles. 2014. 101 (2): 447-452

Influence of vitamin D levels on in vitro fertilization outcomes in donor-recipient cycles - PubMed (nih.gov)

1. The three actions to take are

o Take folic acid supplements as soon as you think about trying to conceive

o Eat less processed food and more fruit and vegetables

o Give up smoking

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1. A Prescription for Healthy Living.

Available on Amazon

https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2

1. Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life.

Join with the code JAN24 for your 24% discount up to 24th January

https://dralkapatel.com/academy/

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

Which of the 3 actionable health tips in this video will you implement?

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Kindness benefits everyone, the giver, the receiver and society and is one quality that can be placed at the centre of a unified purpose for the world.

My guest on this week’s episode of The Lifestyle First Podcast is Dr Emma Short.

Emma is a histopathologist and holds a PhD in cancer genetics and diplomas in mindful nutrition and shinrin yoku. She’s also a qualified mediation teacher and personal trainer.

We discuss the definition of kindness and how kindness primed the human species for language development. Babies as young as 6 months can recognised kindness.

We talk about the benefits of kindness – the ripple effect of passing it on and also the health benefits with less high blood pressure, stroke and heart disease and less depression and anxiety.

It’s an essential ingredient in the healthcare system

Some of us are more inherently kind than others, linked to our genetics and social experiences, but kindness can be learnt.

1. The one question we discuss is “Why does kindness matter?”

2. The two references we look at are:

o Kim SK and Ferraro KF (2013) Do Productive Activities Reduce Inflammation in Later Life? Multiple Roles, Frequency of Activities and C-Reactive Protein The Gerontologist 54(5): 830-839

o Alden LE and Trew JL (2013) If it makes you happy: engaging in kind acts increases positive affect in socially anxious individuals Emotion 13(1):64-75

1. The three actions to take are

o Make a conscious effort to perform an act of kindness

o Make an effort to recognise when someone is kind to you

o Ask yourself what is my purpose

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In this episode I also make 2 announcements

1. The launch of the book: A Prescription for Healthy Living. Yes. I am an author! A culmination of the expertise of over 30 co-authors bringing together an array of insights into multiple aspects of lifestyle in one amazing book. I’ll be bringing the co-authors on to future episodes to share their knowledge and experiences.

Book available on Amazon – here’s the link

https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2

1. The launch of The Lifestyle First Academy! The key training platform to Discover, Notice and Activate who you are, what you want and where you are going. My flagship course – Start Now: Transform your Lifestyle to Transform your Life – is launching on 24th January, International Education Day. By signing up to the course as a founding member you will also be supporting my contribution to global education by providing e-learning facilities to children around the globe.

Join with the code JAN24 for your 24% discount up to 24th January – here’s the link

https://dralkapatel.com/academy/

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Welcome to the final episode of Season Four and the final episode of 2020!

Today I just want to pause and reflect with you.

Share a few snippets of my year. Invite you to share yours too.

What I’d like you to think about today is your DNA.

You know what your DNA is – it’s the nucleus of your life. It’s your genetics. And yes, your genetics are pre-determined. But your epigenetics, your epigenetics are tags that you attach to your DNA that turn on and off the expression of your genes. And this is all within your control – you switch on and off your DNA through your lifestyle – how you move, eat, sleep, feel, react. All the things that we’ve been talking about in this podcast.

But your DNA is also a skillset. It’s your set of skills to help you D for discover, N for notice and A for activate, discover, notice and activate who you are, what you want and where you are going so that you can be the exact person you want to be, live the exact life you want to live.

Discover is about getting curious about yourself and tuning in to your values, what matters to you, the qualities you want to show up in the way you live your life; discovering your values and using them to guide, motivate and inspire what you do

Notice is about strengthen your awareness of yourself and others, noticing your inner world and your outer world – your thoughts, feelings, sensations, memories, images, actions and reactions; noticing how your internal state impacts on your external presence

Activate is about taking purposeful action with intention in the present moment to live a values-driven life.

And that’s exactly what I’ve done this year.

Tuned in to my DNA.

Listen to this episode to find out what I discovered, noticed and activated in 2020.

But more importantly, over to you.

What are your thoughts as you look back and look forward?

Of course 2020 has been a year like no other for the entire globe.

I know we’ve faced hardship and loss, fear and uncertainty, and I am humbled by humanities humanity and my heart is with you for all that you have been through.

But among the challenges there are always many things worth saluting.

Remember last week’s podcast – be the optimist – it’s the best choice you have.

So what have you discovered and noticed?

What are you planning to activate?

I would love you to share this with me.

So just drop a comment on this channel, wherever you’re listening from, send me a message on any social media channel of your choice @dralkpateluk or get in touch through my website dralkapatel.com

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3 actions for you so

Number 1 Discover – what did you discover about what makes you happy?

Number 2 Notice – what do you notice you are most proud of this year?

Number 3 Activate- what will you do differently next year to activate your lifestyle to strengthen and support the person you want to be?

And that brings todays episode and this year’s podcast to a close

Which now leaves me, as always, to simply wish you a happy, healthy day.

And of course, I wish you all the joys of Christmas, cherished times with your family, fun times with your friends.

And I look forward to spending next year with you all. See you on 3rd January 202.

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Hello and welcome to Series 4, Episode 10. The theme in the Lifestyle First method we’re exploring today is First.

One of the first things you need when embarking on change or anything new is… Optimism. Because optimists are healthier. And that’s the one question I want to probe today

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One Question:

“Why are optimists healthier?”

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2 research reviews

1. Rasmussen. H. N., et al. Optimism and physical health: a meta-analytic review. 2009. 37 (3): 239-256

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2941870/#APP1

1. Radcliffe.W and Klein W.M.P.Dispositional, unrealistic and comparative optimism: differential relations with the knowledge and processing of risk information and beliefs about personal risk. Personality and Social Psychology Bulletin. 28. 836-846

https://journals.sagepub.com/doi/abs/10.1177/0146167202289012

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Optimism is your mental attitude where you just expect good things to happen.

Being optimistic isn’t about always staying positive and ignoring difficult emotions.

Its about looking at the bright side whilst still acknowledging and allowing space for the difficulties. It’s about staying focused on the good in any situation.

Top 3 reasons why optimists are healthier

Number one: Optimists know more about their own health

In the 2002 study, psychologists Nathan Radcliffe and William Klein found that optimistic people knew more about how and why heart attacks occur, and how six key risk factors of alcohol, smoking, exercise, stress, nutrition and fat consumptions affected risk They worried less about having a heart attack and were very self aware of their own risk status

To have good health, you have to start form a position of knowledge. Which is what this podcast is all about - arming you with knowledge and information so that you just know. Information is so accessible these days but you have to pay attention to it. Be an active absorber of knowledge.

Number two : Optimists engage in more healthy behaviours

Knowledge has to translate into action, and optimists do exactly this. Optimists sleep better, eat more fruit and vegetables, exercise more, have better relationships. And these healthier actions lead to better health. And you live loner for it. Better survival rates after cancer. Less heart disease

Number three: Optimists are better able to handle setbacks.

Setbacks are going to happen whether you’re an optimist, a pessimist or somewhere in between. But optimists handle stressors much better because they confront problems head on and use solution focused coping methods. Optimists don’t just give up. They see difficulties as a learning experience. They’re more open to new ideas, new experiences. They’re freer to consider more options and change. There is no better alternative to optimism. It’s your best choice for living healthier and happier.

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3 actions

Let’s create a ripple effect of optimism – it is contagious

ACTION 1. Think like an optimist.

ACTION 2 Act Like an optimist

ACTION 3: Reflect like an optimist.

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Website: www.dralkapatel.com

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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Hello and Welcome to series 4, Episode 9.

The theme in the Lifestyle First Method we’re exploring today is E: Emotions

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1 question: “How do we go from conflict to compassion?”

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2 reviews:

Thomas-Kilmann Conflict Mode Instrument

ACT with Love by Russ Harris

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Conflict. We are surrounded by it.

Disagreement. Disharmony. Opposing points of view.

Which then triggers a whole host of emotions. Anger. Sadness. Guilt. Confusion. And the reason for conflict all around us is because humanity is based on individual belief systems tied in with our unique experiences of the world. And we hold our belief systems very tightly.

What are you like when it comes to managing conflict?

Ken Thomas and Ralph Kilmann, the pioneers of conflict, developed the TK Instrument- The Thomas-Kilmann Conflict Mode Instrument which identifies your usual default conflict handling style.

Are you a competing shark, avoiding turtle, accommodating bear, compromising fox or collaborating owl?

When you’re trying to deal with a conflict you basically zone in on two of your skills – how assertive you are and how co-operative you are. Assertiveness is standing up for your own beliefs.

Cooperation is enabling the other person to stand up for their own beliefs.

And if you plot your assertiveness against your cooperation your get a measure of the value of your relationships.

Imagine the scenario, we’ve all been there, an argument with your partner.

The competing shark is saying I know I’m right. It’s your or me and I’m winning this one.

The avoiding turtle says I’m not getting into this, I’m just walking away, this is just not worth it.

The accommodating teddy bear says this tension’s too much for me, I’ll just do what you want, I give in.

The compromising fox says I’ll give up some of what I want only if you give up some of what you want.

And the collaborating owl says let’s just look at this another way and find a solution for both of us.

Do you recognise yourself in any of these?

Workplace conflict can be very draining and damaging because in the workplace environment in particular no-one wants to admit error – attributing blame to others is the usual knee jerk reflect which then escalates conflict even more. Emotions run high. Stress escalates. Physical health deteriorates. Absenteeism increases.

So how do you move away from conflict. It's no fun way to live. It’s exhausting. Sucks the joy of life right out.

Try moving from conflict to compassion.

The word compassion comes from two latin words – com which means together and pati which means to suffer. Compassion translated means suffering together. But it’s more than that – it’s noticing the suffering of another with kindness and care and a genuine desire to help or support to alleviate the suffering. Before you can move from conflict to compassion you have to move to self-compassion.

Here’s the 3 key elements of self -compassion

Awareness

Acceptance

Affection

The 3 A’s

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3 actions

1. Grow acceptance.

2. Grow friendship.

3. Grow compassion

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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Hello and welcome to Series 4, Episode 8. The theme in the Lifestyle First Method we’re focusing on today is L: learn habits

And what I want to zone in is the 1% rule

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The one question I’m asking today is

“The 1% rule – do small habits really have big impact?”

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The 2 references I’ve looked at to support todays’ thinking are:

The book Atomic Habits by James Clear and an interview by Eben Harrell in The Harvard Business review in October 2015

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Let's go back to 1903. The British Cycling team are ready to win medals.

Except that they don’t. Fast forward 100 years.

Just one gold medal won at the Olympic games in the last 100 years. And zero wins at the Tour de France – cycling’s biggest race.

It’s now 2003 and in comes Dave Brailsford. Hired as the team’s new performance director.

And he had one philosophy, the aggregation of marginal gains, the philosophy of searching for a tiny margin of improvement in everything you do. He said that if you broke down everything that goes into riding a bike and improve it by 1%, you will get a significant increase when you put this all together

And so Brailsford made small adjustments. Different tyres, softer seats, comfortable pillows, better hand washing techniques for the riders.

Roll on 5 years later to the 2008 Olympic games in Beijing – gold medals dominated by the British Cycling team with a win of over 60% of the medals.

2012 London Olympics. 9 Olympic records and 7 world records,

And five Tour de France victories in consecutive years

What does this tell us?

It tells us massive success does not require massive action.

Massive success requires small action

Improving by 1% is the small action

The maths says that if you improve by 1 % every day, in a year you will be 37 times better. And if you get worse by 1% every day, then in a year you’ll decline to a stagnant zero

So how does this apply to learning habits?

The key is to do what is achievable and to keep doing it and layering it.

Our success is never one moment, It’s the sum of all the moments we choose to make 1% better

Aggregating those marginal gains is what makes the difference.

So, think small, not big

Forget perfection. Create progression

Compound the improvements

Point the mirror at yourself – how can you get 1% better

Can you create an optimal environment to have the best chance to be the best human being you want to be?

Now the top of the mountain, that big goal may seem so far away so don’t focus on that

Energise the small improvements to make continuous improvement

Differentiate the dream, which is the goal, from the target which is 1% change for persistent progression

The only way to walk a mile is to walk a step at a time.

And if you believe you can achieve a step at a time then you will reach that mile and the next one and the next one.

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3 activating actions

Action 1

You have 960 minutes of being awake a day.

1% of this is 9.6.

Can you find 9.6 minutes a day to do something better?

Action 2

What habit are you trying to create?

Break down your desired habit into microhabits.

Action 3

How are you going to know if you have made those 1% improvements. Create a tick list or pin up a calendar so that you can tick off each day that you activated that micro habit and celebrate the achievement.

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References

1. Clear. J. Atomic Habits

2. Harrell. E. Harvard Business Review 30 October 2015

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment.

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Hello and Welcome to Series 4, Episode 7. The theme in the Lifestyle first Method we’re exploring today is Y: Your Connections

Digital technology. It has become a fundamental part of everyday life. There’s no denying it.

It can feel like a saviour, enabling connections. But at the same time, over-connection can feel overwhelming.

We’re on phones, computers, screens of every size, continuously accessing information.

UK adults spend an average of 8 hours and 41 minutes a day on screens – this is more than they are sleeping

On average we check our phones every 12 minutes

And 40 % of us look at our phones within 5 minutes of waking up.

These stats tell us that we spend a lot of time with our digital tech.

But so what? What’s the effect?

We hear the word digital detox used a lot, with implications that we need to remove ourselves from something that is harming us. But what exactly are the harms?

And that’s the one question I want to answer today.

“How is your health affected by your connection to digital technology?”

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The 2 pieces of information I’ve looked at to help support today’s thinking are:

The 2016 review social networking, depression and anxiety by Elizabeth Seabrooke and her team

And the 2020 report by Aetna International called The digital health dilemma

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There are some specific conditions that have risen in relation to the use of digital devices. Have you heard of nomophobia. Several published articles refer to this term. It’s a panic disorder related to the fear of being away from mobile phones.

Another condition is gaming addiction – it’s now a recognised as a diagnosable condition

And research is certainly linking use of digital media to mental health issues. In the 2016 review of social networking, depression and anxiety were found to correlate with interactions on social media. Surprisingly, or perhaps unsurprisingly actually, it’s not the duration of time spent on social media that has impact, but it’s the quality of the interactions, with negative interactions connected to more depression and anxiety and positive interactions connected to less anxiety and depression. So perhaps it’s not digital detox we need but digital mindfulness. Choosing how we interact with the digital world with more awareness.

So how do you use your phone?

Do you let it pull you wherever it takes you or do you keep focus?

Focus is one of our key skills, but it gets harder when our phones distract us.

When you focus, you activate the prefrontal cortex of your brain which is involved in so many of our higher level functions such as attention, motivation, impulse control, and planning. When you are distracted, the connectivity of this essential part of the brain is affected.

And the phone is then the distraction device which affects your performance and productivity. Multi-tasking that was once thought to be a superpower but we now know it’s the opposite. When you switch from task to task, you’re less productive. Constant digital distraction leads to a more inability to focus – and by 5pm you haven’t been able to get to the meaningful work that you wanted to do. And it can be difficult to unplug when you carry the tools of your trade in your pocket or the screen is always visible in front of you.

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3 activating actions

1. Put your phone out of sight

2 Change notification settings

1. Try 24/6 instead of 24/7

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References

1. Seabrook. E., et al, Social Networking Sites, Depression and Anxiety: a systematic review. JMIR Ment Health. 2016. 3 (4) : e50

2. Aetna International. Th digital health dilemma. 2020

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Hello and Welcome to Series 4 episode 6

The theme in the Lifestyle First Method we’ll be exploring today is

T: Time Out

Now when was the last time you did nothing? And I mean really nothing. Not trying to achieve anything – not ticking off that to do list, not answering emails, not catching up with a friend, not practising mindfulness or gratitude. Just doing nothing. Letting your thoughts roam. We do tend to devalue doing nothing in our productivity-focused world, don’t we, feeling we have to constantly be doing in order to be achieving.

But I want to turn that on its' head today.

The one question I’m asking is “How can you do nothing, to do more?”

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The two pieces of information I’ve looked at to support todays thinking are the book “Do Less, Be More” by Susan Pearse and Martina Sheehan and the research paper “A default mode of brain function” by Marie Raichle and her team

Now we know that the brain is constantly working, when we’re active, when we’re resting, when we’re sleeping.

But what Marie Raichle and her team of researchers discovered in the early 2000s was that there are certain areas of the brain that light up when we’re awake but not involved in any specific tasks. And it’s these areas of the brain that have come to be called the default mode network. They’re active when you’re daydreaming, recalling memories, envisioning the future, thinking about the intentions of others – all the things you find yourself just thinking about without any specific goal of thinking in mind – it’s your random thoughts. This default mode network is active when the focus is on you, internally. And when your focus is on external tasks, the activity in this default mode network reduces so that the focus moves away from you and moves on to the task.

And it’s in this resting state that your brains network helps you process your experiences, consolidate memories, reinforce learning, regulate your attention and emotions and keep you effective in your work.

Which is why working harder is not working smarter.

There’s a widespread belief that the more you do, the more you achieve but it’s the opposite.

Resting minds are achieving minds.

There are 3 key ways in which doing nothing, helps you do more.

Firstly, creativity is enhanced

Secondly, productivity and problem solving improvesThirdly, your chance of having a stroke or heart disease is reduced

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So, here are your 3 activating actions for today

1. Start by practicing doing nothing for just 2 minutes a day

2. Do nothing first thing in the morning, even before you open your eyes, just take a few moments to let your thoughts wander

3. Do nothing in between tasks.

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References

1. Pearse.S., Sheehan. M. Do Less, Be More. Hay House. 2017.

2. Raichle. M., et al. A default mode of brain function. PNAS. January 2001. 98 (2) : 676-682

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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Hello and Welcome to Season 4, Episode 4

The theme in the Lifestyle First Method we’re exploring today is: E: Exercise.

Exercise we know, by definition is planned, structured, repetitive purposeful movement - so how about planning repetitive, purposeful standing through the day.

Today, the one question I want to explore is:

“What if Standing became the new Sitting?”

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The two pieces of information I’ve looked at to review this are two documents by The Department of Health. The first is a review of sedentary behaviour and obesity from 2010 and the second is the most updated UK Chief Medical Officers Physical Activity Guidelines from September 2019

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Now the thing with sitting down is that once you sit down, how many times do you actually think about standing up? Sure, you’ll stand up if you need to get something or go somewhere but otherwise one thing about sitting is that we then forget about standing. Which is why we can go for hours at a stretch, sat in front of our computers or the TV. Or sitting to read, talk, listen to music.

But what if you stood instead. And forgot about sitting. How would this feel? How would this benefit you and benefit your health? How many of you are sitting down comfortably listening to this podcast right now. Well, let me invite you to stand up and listen instead – all rise, unless you’re driving of course. And tell me in the comments at the end of the episode what your experience was.

Research has suggested that we are spending an average of 9 and a half hours a day sitting down and in lockdown, there is no doubt that this number has increased considerably.

Interestingly as well, sitting behaviour tracks from childhood to adolescence to adulthood – how much your children are sitting will pave the way for the habits they develop into adulthood.

Now today, we’re talking about standing being the new sitting, and you might have even heard the phrase sitting is the new smoking. It’s a strong phase, perhaps not fully accurate though because smoking is certainly far more high risk, but the phrase does at least command attention and highlight the significant risks of sitting.

So here are the top 5 risks of sitting:

1. Cancer.

2. Heart Disease and Diabetes

3: Back and Neck Pain

2: Loss of productivity

1: Death

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3 activating actions

1. Take the sitting to rising test

2. Stand for 60 seconds every 60 minutes

3. When you're sitting ask yourself could I be standing instead

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References

1. Department of Health: Sedentary Behaviour ad Obesity: Review of the Current Scientific Evidence. March 2010

2. UK Chief Medical Officers Physical Activity Guidelines September 2019

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DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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Hello and Welcome to Series 4, Episode 5. The theme in the Lifestyle First Method we’re exploring today is S: Sleep

So what’s your favourite sleep position? Curled up like a fetus or sprawled out like a frog.

The stats tell us that 57% of us fall asleep on our side, 17% on our back and 11% on our stomach – though after moving on average between 3 and 33 times a night, this doesn’t mean you wake up in the same position you fell asleep in!

Given that we spend a third of our lives asleep though, your sleep position can not only affect how well you sleep but you can also utilise sleep positions for better health.

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One question

The one question I’m asking today is “How can your sleep position help you?”

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Two research reviews

The 2 pieces of research I’ve looked at to help answer this are a paper in the American Journal of Gastroenterology looking at acid reflux and sleep position and another in the journal Sleep looking at sleep apnoea and sleep position.

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Acid reflux is the appearance of stomach acid outside of the stomach, which then causes that burning feeling behind your chest or in your throat, coughing, choking. And often these symptoms are much worse at night simply because we lose the benefit of gravity – the heartburn can then wake you up and when the acid reaches your throat it can trigger coughing or choking at night.

Sleeping flat on your back is not ideal for reflux because the acid flows more freely in this position, and studies show that symptoms are more frequent and last longer. What about sleeping on your right side? Well the right side is not right for reflux .The sphincter – the muscle that keeps the junction between your stomach and oesophagus closed is just not as tightly closed when you lie on your right. What the research shows is the best position for reflux is sleeping on your left side –the acid is more quickly cleared away. Sleeping inclined can also help so if you can combine the two then even better

Interestingly, acid reflux is also starting to show a connection with sleep apnoea. Sleep apnoea is interrupted breathing when you’re sleeping with snoring and restless sleep which can leave you tired and sleepy during the day, give you a morning headache and give you that feeling of brain fog and difficulty concentrating.

For sleep apnoea, sleeping on your back is the least favourable position because in this position your tongue and soft tissues relax and fall back to block your airways. The change in oxygen levels reaching the brain, then jolt you to gasp for air. Stomach sleeping might seem like an obvious way to stop your tongue dropping back, and while this is true to an extent, your mouth and nose end up being blocked by your pillow, or your neck has to be twisted to the side to maintain breathing, all of which are counter-productive in clearing your airways

Side sleeping is best for sleep apnoea. If you sleep on your side you have half as many breathing pauses than you do compared to sleeping on your back

And if you’re choosing sides then sleeping on your left has the added benefit of reducing acid reflux too.

So there you go, for sleep apnoea and acid reflux left is best.

And what about for everything else

Well, tune in for the best sleep positions for a range of other ailments.

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3 activating actions.

1: start in the position you want to switch to

2: use a pillow

3 use a positioning aid

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References

1.Cartwright. R. Effect of sleep position on sleep apnoea severity. Sleep. 1984. 7 (2): 110-114

2.Khoury et al. Influence of spontaneous sleep positions on night-time recumbent reflux in patients with gastroesophageal reflux disease. Am.J. Gastro 1999. 94 (8): 2069-73

DISCLAIMER: seek personal medical advice for health concerns

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Welcome to Series 4, Episode 3.

The theme in the Lifestyle First Method we’re discussing today is F: Food

So with each forkful of food you eat, do you ever stop to think about which part of you you’re feeding. Of course every part of us needs feeding, but the brain is arguably more important than the body. Because what you demand from your brain every day is everything that makes you human- thinking, reasoning, concentration, emotion, memory. All your experiences. Work, Relationships. Happiness. And so of course, we want to be able to eat in a way which provides our brain the building blocks of everything in our life.

And so the one question I’m asking today is

“ Clever eating – Is there really such as thing as brain food?

And I’ve considered 2 pieces of information to support our thinking today. The Book Brain Food by Dr Lisa Mosconi and the research paper The Mind Diet

Now I think that if we’re going to think about the food that is important for our brain, we should really start off by thinking about what the brain is made of.

Like the rest of our body, it’s basic structure is cells. And it’s a mosaic of cells – over a hundred billion nerve cells and just as many non nerve cells.

Every cell is surrounded by an envelope called the cell membrane and a key component of the cell membrane is fats.

So clearly fat is important for brain health – we need that envelope around our brain cells to be robust enough to protect its contents.

Water too –your brain is full of water and for the purposes of today’s conversation I’m classifying water as food though of course we could open up a whole conversation on that topic alone!

So our brain is made up of fat and water.

So what else does our brain need.

Well, the brain is a powerhouse! Although it weighs only 2% of your body mass, it uses 25% of your daily energy. The reason it uses so much energy is not only to keep your mind and body processes going but also to ensure the health of it’s own cells. Even when you’re resting, or you seem to be doing nothing such as sleeping, there is a huge amount of cell regeneration going on and a huge amount of processing going on. All your daytime emotions and experiences are processed during rest to set the tone for your next day, create that map you can turn to in your daily decision making So we need to feed our powerhouse so that it can continue to power up. And the basic energy source that can be utilised by the brain is glucose, so carbohydrates which are then broken down into glucose are an important food source for our clever brain. Of course, the source of the carbohydrates matters for a range of other health reasons and we’ll talk about this in future episodes, but as far as the brain is concerned, it’s only letting glucose through its protective blood-brain barrier.

So fat, water glucose.

And finally, what the brain needs is protection from damage – and that protection comes from polyphenols - those micronutrients, anti oxidants in colourful foods that mop up those over excited molecules that are bouncing around the brain causing dna damage

So fat, water, glucose and polyphenols – our 4 core brain foods.

So here’s my top 5 foods that matter for your grey and white matter:

• Omegas 3’s to build cell membranes and reduce inflammation - from flaxseeds, algae, fish or supplements

• Carbohydrates to provide glucose from colourful vegetables

• Anti-oxidants to stop damage and keep the memory sharp from berries

• And I’m just going to throw in dark chocolate -because it contains that lovely antioxidant theobromine that also supports memory and cognitive skills

And 3 actions for today:

1. think Omega 3

2. Make eating berries a daily habit

3. Swap out milk chocolate for dark chocolate

Have a happy, healthy day!

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Hello and Welcome to Series 4, episode 2:

The theme in the Lifestyle First Method we're exploring today is

I: identity

EGO. That 3-letter word that really gets a bad name. We immediately connect ego with being arrogant, self-centred, loud, the centre of attention, pushy, uncaring. But how ca your ego help you?

One question I’m asking today is “How can you make a loud impact with a quiet ego?”

Two articles I’ll be talking about this week are based on the work of Heidi Wayment:

One article titled The Quiet Ego: Motives for Self-Other Balance and Growth in Relation to Well-Being, and the other titled The Quiet Ego Scale: Measuring the Compassionate Self-Identity; and both these articles have been published in the Journal of Happiness

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• Your ego is your I. It’s the identity you create to help you navigate through life with a sense of self that is an important part of your identity. And your ego is very defensive about your identity. It's prime action is to protect you It’s your self-defence for survival.

• You need ego to exist, to create that unique experience of being you, to actually enable you to participate in life. It’s your ego that plunges you forward into doing things you might have held back from. It builds bravado and confidence. But the flip side is that it can also push you into fear. Because when you’re in a challenged state and your ego is at its most defensive, it overcompensates. Anything outside of your beliefs, your ideas, your thoughts will be strongly rejected by your ego.

*Your ego can be a great asset, but it can also be a great drain.

• It turns out that the paradox of the QUIET EGO has much more positive benefit on your wellbeing, on your growth, on your health.

• Quiet is not silent.

• Quiet is not squashing your ego so that you lose your identity.

• Your identity is part of your survival mechanism.

• You're keeping it.

• But the quiet ego survives by turning it’s volume down. The prime action of the quiet ego is to protect you by a less defensive mechanism by cultivating an authentic identity to notice and listen to others, without losing the self, in order to be able to approach life more compassionately.

• There are 4 components to the quiet ego :

• detached awareness

• inclusive identity

• perspective taking

• growth mindedness

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Three activation actions:

Action 1: Take the Quiet Ego Scale Questionnaire. This is a way to measure your compassionate self-identity. It’s a short questionnaire that you can find at www.quiet-ego.bleeker.co It will give you a starting point from which to identify areas you might want to work on

Action 2: Get to know your ego. It’s all connected to the word I. What do you say after the word I. So set an intention this week to observe your ego with one conversation you have today, Notice everything you say after the word I

Action 3: notice when your ego is fragile – over defensive, overcompensating, you’re feeling stuck, you’re finding it hard to connect with people And when you notice this, try and change the perspective. – think about those 4 areas of a quiet ego – detached awareness, inclusive identity, perspective taking and growth mindedness – what can you change?

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References

Wayment. H.A. The Quiet Ego: Motives for Self-Other Balance and Growth in Relation to Wellbeing. Journal of Happiness Studies. 2018. 19(3): 881-896

Wayment. H. A. The Quiet Ego Scale: Measuring the Compassionate Self-Identity. Journal of Happiness Studies. 2015. 16(4):999-1033

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"How can you live with purposeful intention every day?"

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"How do you look back to propel yourself forward?

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"How can you create a success mindset"

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“How can emotional well-being heal chronic disease?

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"What if we could be 1% happier, healthier and perform better every day?"

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"How do family connections have positive impact?"

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"Can gratitude help you thrive?"

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"How does sleep affect my weight?"

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"How can you exercise your way out of pain?"

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"How can our food choices influence inflammation and is It possible to use diet to put autoimmune conditions into remission?"

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"How does my identity affect my motivation to create the lifestyle I really want?"

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"What are the physical health benefits to having purpose?"

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" What do we need to do right now to restore health?"

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"Is there a way to stop struggling with difficult emotions?"

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"What are 10 ways to create a habit?"

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"How can you be alone in a connected world?"

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" How does breathing have anything to do with feelings?

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"What's the link between sleep and mood?"

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"How can exercise benefit your immunity?"

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"What foods boost immunity?"

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"Why does having a strong positive identity matter?"

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" If you want meaning in life, should you have meaning in work?"

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"Where are you on the cycle of change?"

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Be You - Find You - Value You

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"How can you strengthen your emotional fitness?"

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"Why do engage in habits that are no longer useful to us, while ignoring our better judgement?"

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"How do social bonds affect your health?"

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"How does the relaxation response reduce stress?"

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"Why is 8 not only your magic number but your critical number when it comes to sleep?"

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“Can exercise be compared to a drug?”

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"Do you live to eat, or eat to live?"

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"Is there any theory and science underpinning the practice of positive affirmations or is this just another set of quotes that have become a popularised fad?"

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"What is the benefit of having a clear purpose in life?"

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"What is the FIRST thing you need to do before making changes in your lifestyle?"

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Hello and Welcome to The Lifestyle First Podcast

A place to change your lifestyle and find health and happiness, care and compassion.

A place to focus on your wellbeing, on all of you – your mind, body and spirit.

A place to discover you.

Hi Everyone.

I’m Dr Alka Patel.

I’m a GP, a Health Coach and a Lifestyle Medicine Physician.

I’m the founder of Lifestyle First and the Creator of the Lifestyle First Method.

And I truly believe that our health is shaped by our own thoughts, decisions and actions.

I feel a deep responsibility to share with you all that I know so that you receive credible, motivating, thought-stimulating and practical information that let’s you shape your health and be the author of your own health story.

Through this podcast, I’ll be discussing lifestyle medicine and making self-care as easy as 1-2-3

In each episode, I’ll be answering 1 question by taking a deep dive into 2 aspects of research and literature and giving you 3 health hacks to embed self-care into your everyday.

And I’ll be taking you through the Lifestyle First Method – an acronym for a method founded in evidence that takes you through a blueprint of 10 key determinants of health and happiness and takes you from knowing what to do and why to do it to translating that into how to do it.

So live a life of purpose that you love and deserve and let’s get ready to hack lifestyle medicine and self care together by prioritising your Lifestyle First.

And I know life is busy, so each episode will be a short light bite that you can absorb with ease into your day.

Please don’t forget to subscribe to this podcast so that you can be notified when the next episode is ready for you to enjoy.

And if you want to know more, then just head over to my website www.dralkapatel.com

I look forward to connecting with you soon.

Send in a voice message: https://anchor.fm/dr-alka-patel/message