#479 The New Science Of The Body Clock: How To Boost Your Immune System, Reclaim Your Energy & Improve Your Mental Health with Dr Kristen Holmes

Here in the UK, ultra-processed food makes up 60 percent of the average diet. The trouble is, says today’s guest, UPFs have been shown to be the leading cause of early death in the world, ahead of tobacco. Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests. Today’s clip is from episode 414 of the podcast with Dr Chris van Tulleken. Chris is a practising infectious diseases doctor, one of the UK’s leading science broadcasters, and author of the book Ultra-Processed People. Over consumption of ultra-processed foods may be the biggest public-health crisis of our time and, in this clip, he shares why he believes we eat stuff that isn’t really food and why can’t we stop. Thanks to our sponsor https://www.drinkag1.com/livemore Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Show notes and the full podcast are available at drchatterjee.com/414 DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

In our hyper-connected modern world, where we have access to artificial light and food around-the-clock, we've drifted far from our body’s natural rhythms. But what if reconnecting with these internal clocks could be the key to unlocking better health, more energy and even a longer life? My guest this week is Kristen Holmes, who is Global Head of Human Performance and Principal Scientist at WHOOP, a Science Advisor to Levels Health and Arena Labs, and a member of the Tactical Leadership Board of Sports Innovation Lab. In this conversation, we explore the world of circadian biology and how aligning our daily habits with our natural rhythms can transform our health. Kristen explains the far-reaching consequences of a disrupted circadian rhythm, from metabolic disorders and increased ageing to mental health challenges and lower immune function. We discuss the critical importance of consistent sleep/wake times, even on weekends, and how this simple change can dramatically improve our psychological and physiological functioning. Kristen shares her personal experience of how aligning her circadian rhythms has boosted her productivity, focus, and overall health - she hasn't been ill for over eight years. Throughout our conversation, we explore strategies for harmonising our circadian rhythms within the context of modern life. We cover the importance of morning light exposure, the ideal timing for meals, and how to manage factors like alcohol and caffeine consumption. Kristen also provides valuable advice for shift workers on maintaining healthy rhythms despite irregular schedules. This conversation really is packed with actionable insights and I hope that it leaves you feeling empowered to take control of your daily rhythms and experience the transformative effects on your health that can help you tune into your body's natural rhythms and optimise your health.  Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Thanks to our sponsors: https://airbnb.co.uk/host https://thriva.co Save 30% off your first subscription order & receive a free six pack of Ketone-IQ with KETONE.com/LIVEMORE https://drinkag1.com/livemore   Show notes https://drchatterjee.com/479   DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

This week I’ve decided to re-release an episode all about anxiety. My guest is Dr Russell Kennedy, he’s a medical doctor, neuroscientist and importantly someone who previously suffered with crippling anxiety for over 30 years.  I’m re-releasing this episode for two main reasons. Firstly I’m noticing that a lot of people are struggling with anxiety at the moment, especially in a world that often feels out of control. And secondly, on the back of that initial episode coming out, Penguin Random House in London was so impacted by the conversation that they contacted my guest and have been working with him to create a brand new revised edition of his book, which has just come out all over the world. It's called The Anxiety Prescription: Calm Your Mind, Soothe Your Nervous System and Learn To Thrive. I really wanted to support the release of this book because I think that Russell’s rather unique approach is proving transformative for so many people.    If you ever feel anxious, whether that’s a low-level worry, a sudden fear, or full-on panic, can you sense where it’s coming from in your body? Perhaps your chest feels tight, or your gut feels uneasy. Or, perhaps, you have no idea. Russell believes that understanding where this feeling lives inside your body is the key to treating anxiety – for good. Russell insists anxiety isn’t a disorder of the mind. Our worries are merely a symptom – and one that keeps us in our heads and away from the real problem. He favours the term ‘alarm’ and says we need to find where the alarm is in our bodies. This alarm is a physiological pattern that’s been left by events in our past, usually in early childhood. It signals to our brain that we aren’t safe – and so our mind gets to work trying to think us out of danger. Russell shares his own journey through anxiety. He talks about how growing up with a father who was schizophrenic and bipolar, left alarm signals, imprinted in his body. And, for over 30 years he searched for relief from his anxiety. But nothing worked.   In Russell’s view, most treatments for anxiety, including medication and CBT, fail in the long term. And, he thinks this is because they don’t address the root cause.   For Russell, healing starts by finding out where anxiety lives inside your body and during our conversation, Russell walks you through how exactly you can start doing that.   We also discuss the simple things that parents can do to help their kids grow up feeling ‘seen, heard, loved and protected’. And, we also discuss the value of activities like breathwork, meditation and yoga, and also some promising therapies such as Internal Family Systems and Somatic Experiencing.   Russell’s core message has the potential to be transformative - that it’s more effective to use the body to calm the mind, than the mind to calm the body. Given how prevalent anxiety is now across society, I think this is a profoundly important conversation. I hope you enjoy listening. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Thanks to our sponsors: https://drinkag1.com/livemore https://calm.com/livemore   Show notes https://drchatterjee.com/478   DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

We can all make short-term changes, but so many of us struggle to make our new desired behaviours last. Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests. Today’s clip is from episode 436 of the podcast with Pulitzer Prize winner and author of international bestselling bookThe Power of Habit, Charles Duhigg. In this clip, we discuss why it is that so many of us struggle to make our new desired behaviours stick, and Charles shares some great tips to help build better habits. Thanks to our sponsor https://www.drinkag1.com/livemore Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Show notes and the full podcast are available at drchatterjee.com/436 DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

What if the key to happiness and fulfilment was not changing our external circumstances but learning to appreciate and understand our inner world? This powerful idea is at the heart of this week's conversation with Buddhist monk and author Haemin Sunim. Haemin is a Zen Buddhist teacher and the author of two Sunday Times bestselling books, including his very latest, the beautiful: ‘When Things Don’t Go Your Way: Zen Wisdom for Difficult Times.’    Haemin was born in South Korea, educated at Berkeley, Harvard, and Princeton, and received formal monastic training in Korea. When not travelling to share his teachings, he resides in Seoul, where he founded the Dharma Illumination Zen Center, offering meditation retreats and counselling programs. We begin our conversation exploring the tension between personal aspirations and societal expectations, what Haemin calls the "me of me" versus the "me of others." This internal conflict, he believes, is at the root of much of our stress and unhappiness.   We also discuss the importance of slowing down and being present, and how, in our rush to achieve and reach our goals, we can often miss the beauty and richness of our current experiences. With that in mind, Haemin shares some practical tips for mindfulness, that can help us reconnect with ourselves and the world around us.   A key theme in this conversation is the interconnected nature of all things. Haemin explains how adopting this worldview can profoundly affect our happiness and sense of purpose. We also discuss the power of listening, the importance of solitude, and the crucially important notion that we always have a choice in how we interpret and respond to life's challenges. And, even when things don't go our way, there's always an opportunity for growth and unexpected joy.   This is a beautiful conversation, full of deep and practical insights that I’m sure will help you find greater peace, purpose and contentment.    Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Thanks to our sponsors: https://calm.com/livemore https://vivobarefoot.com/livemore https://airbnb.co.uk/host https://drinkag1.com/livemore   Show notes https://drchatterjee.com/476   DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Today’s guest brings warmth and wisdom to every conversation we have. He’s a renowned expert on addiction, trauma, stress and childhood development – and someone with a unique understanding of how our spiritual, emotional and physical lives are connected. Today’s clip is from episode 294 of the podcast with fellow physician, author, speaker and friend - the incredible Dr Gabor Maté. Gabor’s latest book The Myth of Normal: Trauma, Illness and Healing in a Toxic Culture is quite simply a masterpiece, which has the potential to help people the world over. In this clip, he shares his thoughts on the real reason that most of us have addictions, and how the pressures of modern-day living are impacting us more than we realise. Thanks to our sponsor https://www.drinkag1.com/livemore Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Show notes and the full podcast are available at drchatterjee.com/294 DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

For many years, today’s guest, has been helping tens of thousands of women all around the world live healthier lives by helping them understand the key differences male and female bodies. Dr Mindy Pelz is a renowned holistic health expert, a pioneer on the subject of women’s health and the author of several books, including the international bestseller ‘Fast Like a Girl’ and her brand new one, ‘Eat Like a Girl: 100+ Delicious Recipes to Balance Hormones, Boost Energy, and Burn Fat’. This is Mindy’s third appearance on my podcast and our initial conversation back in 2022 was one of the most listened-to podcast episodes in the entire UK that year and I think that speaks to just how important her empowering message really is. In this conversation, Mindy explains the importance of women understanding their unique hormonal cycles and offers profound insights on how they can live in harmony with their hormones, and find balance in our hectic modern world. Mindy talks about how we can harness the power of food to support our body’s natural rhythms and how as a society, we can bring a more positive attitude to the challenges of peri-menopause and menopause. We also explore Mindy’s foundational five health principles.   Always passionate in her approach, Mindy embodies the importance of staying curious, adaptable and proactive and, in this episode, she highlights the importance of healthcare professionals truly listening to women's experiences but emphasises that it's ultimately us who are responsible for our own wellbeing.   While this episode primarily focuses on female health, the content within it is crucial listening for everyone. Yes, Mindy wants to provide women with powerful knowledge about their bodies but, for men, Mindy’s work provides a deeper understanding of the unique challenges that women face and helps them better support the women in their lives.   This really is a powerful conversation and Mindy’s empowering attitude reminds all of us that it's never too late to better understand our bodies and take action to improve the quality of our lives.    Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Thanks to our sponsors: https://thriva.co https://airbnb.co.uk/host Save 30% off your first subscription order & receive a free six pack of Ketone-IQ with KETONE.com/LIVEMORE https://boncharge.com/livemore Show notes https://drchatterjee.com/474  DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Once we learn how to unlock the power of our mind, we can create huge change in our lives for our stress levels, our health and our happiness. Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests. Today’s clip is from episode 266 of the podcast with Dr Joe Dispenza, a New York Times best-selling author, speaker and researcher. Dr Joe has spent decades studying neuroscience, meditation and the effect our thoughts have on our health and wellbeing. In this clip, he explains the 3 different kinds of stress, how chronic emotional stress can drive ill health and disease, and he shares some practical strategies to help us break free. Thanks to our sponsor https://www.drinkag1.com/livemore Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. Show notes and the full podcast are available at drchatterjee.com/266 DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Did you know that chronic pain affects 1 in 5 people globally and is the leading cause of disability? Whether it's persistent back pain, recurring neck issues, stubborn knee problems, or debilitating migraines, chronic pain can be both physically exhausting and emotionally draining. But, as this week’s fantastic guest will explain, there is so much more that we could be doing.   Professor Peter O'Sullivan is a Specialist Musculoskeletal Physiotherapist and a John Curtin Distinguished Professor at the School of Allied Health Sciences at Curtin University. He’s internationally recognised as a leading clinician, researcher and educator in musculoskeletal pain disorders. And, with his team, he’s developed an approach called cognitive functional therapy, which has been proven to work not just with chronic back pain but also with other persistent pain conditions. Together, they have published more than 345 scientific papers, written numerous book chapters, and Peter has been the keynote speaker at over 120 international conferences.  In this episode, Peter explains why changing the story around pain is one of the most important things we need to address, if we want to effectively tackle it. We delve into the 10 myths of lower back pain and challenge common beliefs about posture, core strength, and the necessity of scans. Peter also explains why many popular strategies for avoiding back pain might actually make things worse. We discuss the vital role of healthcare professionals in chronic pain management, including the need for a multidimensional approach that combines physical therapy with psychological understanding. Building trust, listening to patient stories, and fostering hope is crucial in order to make people active participants in their own recovery journey. Peter is knowledgeable, passionate and someone who deeply cares about helping people break free from chronic pain. I truly believe this episode has the potential to change lives. Whether you're dealing with chronic pain yourself or know someone who is, I encourage you to tune in and listen to this valuable information. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For all podcast platforms go to https://fblm.supercast.com. Thanks to our sponsors: https://airbnb.co.uk/host https://vivobarefoot.com/livemore https://calm.com/livemore https://drinkag1.com/livemore   Show notes https://drchatterjee.com/472   DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Is it time to redefine what it means to live a rich life? In a world where we're constantly bombarded with images of material success, it's easy to fall into the trap of comparing ourselves to others and believing that more money means more happiness. But what if there's more to wealth than just money?   What if the richest people aren't those with the most money but those with the most meaningful lives? This week, I'm thrilled to welcome Robin Sharma to my Feel Better Live More podcast. Robin is a globally respected humanitarian who has devoted over a quarter of a century to helping humans realise their native gifts. One of the top leadership and personal mastery experts in the world, he advises companies such as NASA, Nike, Microsoft, Starbucks, Yale University and the Young Presidents’ Organization.  He’s the author of several international bestsellers, including The 5AM Club and The Monk Who Sold His Ferrari. In his latest book, The Wealth Money Can’t Buy: The 8 Hidden Habits to Live Your Richest Life, Robin aims to change our perception to include not just financial success but seven other essential forms of wealth, too. In our conversation, we explore Robin’s concept of the ‘eight forms of wealth’, including physical and mental wellness, rich family relationships, fulfilling work and strong community connections. We discuss why traditional self-help approaches often fall short, particularly in the realm of personal growth and happiness, and how society’s obsession with hustle culture and toxic positivity has exacerbated the problem of burnout and dissatisfaction. Robin is perhaps best known for his thriving 5AM Club community and in this episode, he shares insights on the power of intentional morning routines, including his ​​five-question morning maximiser, and the value of continuous learning. We delve into practical strategies for implementing these principles in various life situations, even for those of us who have busy schedules or family responsibilities. We also touch on the importance of nature, disconnecting from technology, and finding moments to savour in our daily lives. We explore the value of service, small acts of kindness, and how we can all live our lives to the fullest. Robin’s perspective on what it truly means to live a rich life is a powerful reminder for us all and his approach offers a much-needed alternative to the endless pursuit of material success, showing us how to create a life that's ‘wealthy’ in all the ways that matter most. I hope you enjoy listening. Thanks to our sponsors: https://airbnb.co.uk/host https://calm.com/livemore https://vivobarefoot.com/livemore https://drinkag1.com/livemore Show notes https://drchatterjee.com/471 DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.