#484 BITESIZE | 3 Simple Daily Habits to Reduce Stress & Avoid Burnout | Dr Rangan Chatterjee

Today's guest is Hedvig Wessel, a professional skier and the 2023 Freeride World Tour champion. Now, if you’re not sure what freeride skiing is, it involves navigating the most challenging mountain terrain, and due to its dangerous nature, it’s a sport for only the most highly skilled skiers. One wrong move could be fatal. What is incredible about Hedvig - and one of the reasons I was keen to invite her onto the show - is her general outlook on life: the approach she takes to following her passion and living her truth.   In our conversation, we cover so many different topics that - although discussed in the context of being a World Champion skier - I believe, have huge relevance for each and every one of us. We talk about conquering negative thoughts, how to manage anxiety, the importance of exploring our own personal limits, and how we can best overcome fear, and turn our struggles into growth.   Hedvig shares her inspiring journey to becoming world champion, and we discuss how pursuing our own passions can lead to a more meaningful and purposeful life. We explore the rituals Hedwig uses to prepare for competition, the importance of trusting our instincts in critical moments and how spending time in nature has shaped her perspective on life and death.   We also discuss why Hedwig chooses to work with an Ayurvedic health coach, why she has decided to stop competing despite being the reigning world champion, and she shares a powerful visualisation exercise that she uses to make difficult decisions. This conversation is a masterclass in purposeful living, following your passion, and the power of self-reflection. Hedvig's insights on pushing limits, overcoming fear, and living with intention will inspire you to approach your own challenges with renewed courage and clarity. Peak Performance introduced me to Hedvig and they have kindly offered listeners of the show a 20% discount via their online store. Just go to peakperformance.com and use the code 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.   Thanks to our sponsors: https://www.eightsleep.com/livemore https://airbnb.co.uk/host https://www.boncharge.com/livemore https://thriva.co   Show notes https://drchatterjee.com/493 DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Journalling regularly can help improve sleep, lead to better decision making and reduce symptoms of anxiety and depression. It has also been shown to decrease emotional stress, make it easier to turn new behaviours into long term habits, improve the quality of our relationships and, ultimately, help us lead more mindful and intentional lives. Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests. Today’s clip is from episode 413 of the podcast which was a solo episode where I outlined the transformative power of journalling. In the full episode I shared how you can get started really easily by asking yourself 3 powerful questions in the morning and 3 in the evening. I’ve recommended a journalling practice to thousands of my patients over the years, but I’ve also seen the positive impact it has had on my own life as well. In this clip, I walk you through 3 questions that you can ask yourself each evening. They are deceptively simple and answering them will take less than 5 minutes, but doing so can prove transformative. 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.   If you want to take a look at ‘The 3 Question Journal’ go to https://drchatterjee.com/journal Show notes and the full podcast are available at drchatterjee.com/413 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 I told you that normalising your breathing pattern and walking backwards every day could change your life? My guest this week explains just how this is possible. There are very few people in the movement world who ‘grab’ me online and suck me into their world with the quality of their content, but one person who did this a few months ago was this week’s guest, Lawrence van Lingen. Lawrence is a highly sought-after expert in biomechanics, bodywork, and human performance. Described by Triathlete Magazine as ‘the genius of running,’ Lawrence has over 25 years’ experience working with elite athletes and everyday people. He’s developed a unique approach that goes beyond traditional methods, blending a deep knowledge of movement, posture, and breath to optimize our performance and overall well-being.  Lawrence works with some of the world’s greatest athletes to enhance their performance and help them with so called ‘untreatable’ injuries and, his online running workshops have become the backbone of remarkable athletic comebacks and they’ve also helped many people around the world, move without pain and with greater enjoyment. In order to help more people, Lawrence has created a wonderful online community that includes live and recorded classes where people of all ages and abilities can learn to understand their bodies, move better, and ultimately feel and live better. You can see all details at www.lawrencevanlingen.com. In this conversation, we discuss the intricate connection between breathing, movement, and our overall wellbeing. Lawrence explains how incorrect breathing not only affects our physical health but also impacts our stress levels, anxiety, mood, and even our relationships with others. Lawrence also explains how 3 practices: normalising our breathing patterns, walking backwards and using a flow rope - can prove transformative for so many. These are simple yet powerful techniques that can revolutionise not only how you move, but also how you feel. We explore the fascinating concept of how our bodies store emotions and trauma and how movement can be a powerful tool for release and healing. What I love about Lawrence's holistic approach is how he looks at the whole body as a system, acknowledging that to move well, we need to focus on what’s happening ‘upstream’ in our lives that could be impacting our physical health. We also touch on some thought-provoking philosophical ideas. Lawrence challenges us to consider whether we're ‘happening to life, or life is happening to us,’ encouraging a more active and intentional approach to our movement and overall health. His ‘mastery, not medals’ mantra offers a refreshing perspective on achievement and personal growth. For those interested in the technical side of running, we also discuss the phenomenon of ‘super shoes’ and their potential benefits. I myself have been doing one of Lawrence’s breathing routines that I first learned about on his YouTube channel and have experienced the incredible benefits. And, by the end of our conversation, you’ll have the tools to start making positive changes in your own life, too. This episode is not just about running or physical health; it's a deep dive into how we can live more authentically and connect better with our bodies and minds.   Thanks to our sponsors: https://drinkag1.com/livemore http://www.vivobarefoot.com/livemore https://www.essilor.com https://airbnb.co.uk/host   Show notes https://drchatterjee.com/491   DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

The way we start our day can have a positive impact on our stress levels, our health and our happiness. It can also set the tone for the rest of our day.   Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.   Today’s clip is from episode 380 of the podcast with globally renowned brain coach Jim Kwik. In this clip we discuss why so many of us feel like we’re lacking in focus, the power of a morning routine, and how to structure your day with intention.   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 https://drchatterjee.com/380   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.

Are you living your life intentionally, or are you simply reacting to the world around you? Do you feel a sense of wholeness and contentment, or are you constantly striving for something more? In today's episode, I dive into these fundamental questions about the nature of human existence with Dr Dan Siegel.   Dan received his medical degree from Harvard University and completed his postgraduate medical education at UCLA with training in Paediatrics and Child, Adolescent and Adult Psychiatry. He has spent decades studying family interactions with an emphasis on how our attachment experiences influence our emotions, behaviour and autobiographical memory.   He is also an award-winning educator, who was previously Clinical Professor of Psychiatry at the School of Medicine in UCLA, and he’s the author of five New York Times bestsellers and over fifteen other books, including his very latest, Personality and Wholeness in Therapy.   In this conversation, Dan shares insights from his ground-breaking 20-year project on personality development. We discuss the difference between temperament and personality and explore how our innate tendencies interact with our life experiences to shape who we become.    Dan introduces his theory of ABC (Agency, Bonding, Certainty) as fundamental motivational networks influencing our personality and explains how understanding these can lead to greater self-awareness and personal growth.   We discuss the impact our childhood experiences have on our adult lives. Dan shares his ‘4 S's’ of parenting - a brilliant framework which helps us build emotionally resilient children. We also go through Dan’s ‘Wheel of Awareness’ practice - a powerful tool that helps us move - from a reactive state to a more intentional, receptive way of living.   Dan's message is one of hope and it reminds us that it's never too late to work on ourselves and find that sense of wholeness within. This conversation is not just about understanding ourselves better - it's about finding a path to true contentment and inner peace. I hope you enjoy listening. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.   Thanks to our sponsors: https://airbnb.co.uk/host https://drinkag1.com/livemore https://calm.com/livemore https://www.eightsleep.com/livemore   Show notes https://drchatterjee.com/489   DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Today's guest shares some of the latest research on using circadian science to optimise our sleep and transform our health.   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 424 of the podcast Russell Foster, a Professor of Circadian Neuroscience at Oxford University.   Modern life has seen us push into the night, staying up later and extending our social and work lives around the clock.   In this clip, Russell shares why getting the right light at the right times can optimise our health, boost our mood and improve our sleep.   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 https://drchatterjee.com/424   DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Today’s workplaces are rapidly evolving, and today’s guest believes we’re still clinging to outdated notions of productivity. Despite the shift from physical to knowledge-based work, many workplaces still prioritise quantity over quality and this is leading to stress and burnout for many employees.    Dr Mithu Storoni is a University of Cambridge-trained physician, neuroscience researcher and ophthalmic surgeon who advises many multinational companies on mental performance and stress management. Her latest book, ‘Hyperefficient: Simple Methods to Optimise Your Brain and Transform the Way You Work’, lays out the tools we need to retune our brains to their best settings for complex thinking, creativity, concentration, and decision-making.    In our conversation, Mithu explains her novel idea that our brain has 3 different gears and that if we can learn how to use them, we can dramatically improve our productivity and our mental wellbeing. She also explains the critical importance of aligning our work patterns with our natural bodily rhythms, the science of taking regular breaks, the specific benefits that naps can offer and the role of exercise, particularly walking, in enhancing creativity and problem-solving.   We also discuss the impact of modern technology on our ability to focus and relax, and Mithu contrasts our modern lives, with the lives of long living communities around the world.   This episode is brimming with actionable advice on how to work more effectively, protect your brain health, and find a more harmonious balance between productivity and wellbeing. Whether you're battling burnout, struggling with focus, or simply looking to optimise the way you live, Mithu's approach offers a roadmap to a more fulfilling and sustainable approach to life.   Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.   Thanks to our sponsors: http://www.vivobarefoot.com/livemore https://thriva.co https://airbnb.co.uk/host https://drinkag1.com/livemore   Show notes https://drchatterjee.com/487   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 valuable insights about what we can do to make sure we age healthily and happily. 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 400 of the podcast with Professor Rose Anne Kenny. Professor Kenny is a medical gerontologist and Regius Professor of Physic and Chair of Medical Gerontology at Trinity College Dublin. She’s the Founding Principal Investigator of Ireland’s largest population study of ageing (TILDA) and the author of the international bestseller Age Proof: The New Science of Living a Longer and Healthier Life. In our conversation, she revealed that while 20% of ageing is genetic and can’t be changed, 80% is epigenetic. In other words, we have the power to influence how quickly or how slowly we age. In this clip, she shares some of the simple, practical things we can all do to embrace the 80% that's within our control. 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 https://drchatterjee.com/400 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.

How much power do your food choices really have over your health? You probably already know that your diet can hugely influence how well you feel, but did you know that the food you choose to eat can change the make-up of your entire body, all the way down to the health of your cells?   This week, Dr William Li returns to the podcast for the 4th time. He is an internationally renowned physician, food scientist and bestselling author of two books, including his latest ‘Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism & Live Longer’. Dr Li’s ground-breaking work has led to the development of more than 30 new medical treatments and has impacted the care of more than 70 different diseases, including cancer, type II diabetes, blindness, heart disease and obesity. And, his TED Talk, ‘Can We Eat to Starve Cancer?’ has had more than 11 million views. In this engaging and enlightening conversation, Dr Li shares his expertise with his trademark clarity and enthusiasm. His unique ability to break down complex scientific concepts into relatable analogies makes the information accessible to anyone. We explore the intricate relationship between what we eat and how our bodies function. We discuss how certain foods can stimulate and protect our vital stem cells, which enhances our body's natural ability to regenerate and heal. We also discuss how some foods can improve everything from our blood vessel health to the function of our brains.    Dr Li also sheds light on some common myths surrounding metabolism, the importance of personalised nutrition and the very ‘modern’ issue of over-consuming calories. As always, Dr Li shares some of his top practical tips to help.   I thoroughly enjoyed talking to William again. He is passionate, incredibly knowledgeable and wants to empower each and every one of us to be active, engaged participants in our health. I hope you enjoy listening.   Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.   Thanks to our sponsors: https://thriva.co https://airbnb.co.uk/host https://drinkag1.com/livemore https://www.eightsleep.com/livemore   Show notes https://drchatterjee.com/485   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.

Burnout is a type of chronic, unmanaged stress that has significant consequences for our physical and mental health. It’s characterised by feeling exhausted all the time, with no energy for everyday tasks, and little enjoyment in everyday activities.   Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.   Today’s clip is from episode 329 of the podcast which was a solo episode all about the rising issue of burnout. In that episode I outlined the 7 signs that may indicate you are on the road to burnout and shared 10 practical tools to help.   Research has found that a staggering 88 percent of the UK workforce has experienced burnout since 2020.   In this clip, I walk you through 3 of the tools you can think about introducing into your life that can quickly start to help.   PLEASE NOTE: the signs I mention in this episode are very common and are not exclusive to burnout. If you have the odd sign and it is short lived – please do not worry – we all will experience some of these signs from time to time. Just be mindful if these signs are becoming longstanding. Also, please note that some of these signs can also be found in a variety of other conditions, for example, depression. If you have any concerns, please seek advice from a qualified healthcare professional. Thanks to our sponsor https://www.drinkag1.com/livemore 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 https://drchatterjee.com/329 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.