BITESIZE | How To Become Less Reactive & Cultivate A Deep Sense Of Calm | Jonny Miller #653

Many of us are living with chronically dysregulated nervous systems, yet we mistake this reactive state for normal. Research suggests that our nervous system acts as a lens through which we experience reality. But when that lens is out of balance, we start to see threats where none exist, and respond in an exaggerated way to everyday situations. Today’s clip is from episode 569 of the podcast with Jonny Miller - founder of Nervous System Mastery, a 5-week bootcamp where he has taught over a thousand students how to cultivate calm, rewire reactivity and restore aliveness. In this clip he shares why learning to work with your body can change how you respond to stress, reduce reactivity, and help you move from overwhelm to calm. Thanks to our sponsor ⁠⁠⁠https://drinkag1.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/569 Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts ⁠⁠https://apple.co/feelbetterlivemore⁠⁠ For other podcast platforms go to ⁠⁠https://fblm.supercast.com. DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website

Ever wondered why you can’t stop at just one biscuit? Or why your efforts to eat better go so well for a few days, but you’re soon back where you started – frustrated, ashamed and wondering what’s wrong with you? This episode has the answers you need, along with a roadmap for regaining control. I’m speaking with Dr Jen Unwin, a clinical psychologist who has struggled with and overcome food addiction. And if you’re thinking ‘I didn’t think that was a thing’ then stay tuned for the facts that will convince you otherwise. Over decades trying to understand her own relationship with food, Jen discovered that for a significant number of people, a compulsive habit around sugar and ultra-processed foods is real and damaging. In this enlightening conversation, she explains how sugar lights up the same reward centres in the brain as nicotine and alcohol. And how our hunter-gatherer ancestors may not have needed an ‘off switch’ for eating, but our modern food industry makes it almost impossible for vulnerable people to say no. The research is strong – and Jen is part of a charity campaigning to have food addiction formally recognised by the World Health Organization. That way millions of people would be able to get help from their doctors, in the same way as people with drug and alcohol misuse disorders – instead of being dismissed for a lack of discipline or willpower. Many of us get cravings or have a fondness for sweet or ‘blissy’ foods. So when does that tip into addiction? Jen shares a clever, six-point, self-assessment tool called CRAVED, which you can use right now to understand whether your relationship with food might be problematic. And we get super practical, with advice on whether cutting down or going cold turkey is right for you, how to handle social situations when everyone around you is indulging, and how to set up your home environment for success. Whether you score one or six on the CRAVED scale, I’m certain there’s something in this conversation for everyone. And if you’re someone who has been battling this quietly, perhaps feeling ashamed or hopeless, I honestly believe Jen’s message might mark a turning point for you – one that helps you see a way forward. Fill out our audience survey via https://drchatterjee.com/survey 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://dohealth.co/livemore https://thesleepreset.com/podcast https://boncharge.com/livemore Show notes https://drchatterjee.com/652   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, like myself, is passionate about empowering individuals to take control of their health by simplifying the wealth of information that exists and giving people practical, realistic recommendations.  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 404 of the podcast with Dr Tommy Wood. Tommy is Assistant Professor of Paediatrics and Neuroscience at the University of Washington, US.  In this clip, we aim to cut through some of the confusion about caffeine, including how it may affect your energy, focus, sleep, stress levels and even performance in ways you may not expect. We discuss why caffeine isn’t simply ‘good’ or ‘bad’, why timing and dose matter, and how finding what works for you may be the most important thing of all. Thanks to our sponsor ⁠⁠⁠https://thewayapp.com/livemore  Show notes and the full podcast are available at drchatterjee.com/404 Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts ⁠⁠https://apple.co/feelbetterlivemore⁠⁠ For other podcast platforms go to ⁠⁠https://fblm.supercast.com. DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

This podcast could change the way you think about every goal you’ve set, every relationship you’re struggling with – and every story you tell yourself about what you’re capable of. It all comes down to something most of us have never thought to question: our beliefs. And what you’ll hear in this conversation might be the most practical, liberating idea you come across all year. I’m speaking with Nir Eyal, the bestselling author of Hooked and Indistractable, whose powerful new book Beyond Belief draws on years of research into the psychology of why we limit ourselves – and how to stop. Nir opens the conversation with a striking claim: human beings never perceive reality as it truly is. Our brains filter everything through our existing beliefs and expectations, and most of the time, we have no idea it’s happening. The good news? Once you understand this, you can start choosing beliefs that actually work for you. In this conversation, we explore why persistence – not talent or intelligence – is the number one predictor of whether you’ll reach your goals. Nir reveals the crucial difference between pain and suffering, including the astonishing story of a man who underwent surgery without anaesthetic and felt no suffering at all. We talk about why positive thinking may not be the motivator you think it is, and what the research says you should do instead. And Nir shares his crucial insight that beliefs are tools, not truths. So we can choose which to adopt based on whether they serve us. Nir shares some personal stories of how he’s used his tools to lose weight, repair relationships and reframe his ADHD diagnosis as a skills gap not a debilitating condition. But what you’ll love most about listening is the clear, practical framework he gives us for doing the same. You’ll learn how to spot the beliefs that are draining you and ask, could the opposite be true, even just for a while? Whether you’re navigating a health challenge, a difficult relationship, a career crossroads, or just that nagging voice telling you it’s too late, tune in for the solution. It’s never too late to swap limiting beliefs for ones that liberate you instead. Fill out our audience survey via https://drchatterjee.com/survey 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://dohealth.co/livemore https://thewayapp.com/livemore   Show notes https://drchatterjee.com/650   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 believes that even when things don’t go our way, there’s always an opportunity for growth and unexpected joy. 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 476 of the podcast 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.’ In this clip, we discuss the crucially important notion that we always have a choice in how we interpret and respond to life’s challenges even when things don’t go our way. Thanks to our sponsor https://heights.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/476 Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com. DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Most of us only think about our immune system when we're ill. But what if it's actually the single most important system shaping your health and longevity? In this episode, Dr Jenna Macciochi makes a powerful case for rethinking immunity. It’s not just a defence mechanism you call on to fight a cold. It’s your body's wellness system, quietly influencing everything from your mood and metabolism to your risk of heart disease, dementia and cancer. Jenna is one of the UK's leading immunologists and a bestselling author. Her latest book, Immune to Age: The Game-Changing Science of Lifetime Health, explores the deep connection between our immune system, how we live, and how well we age. Jenna combines robust science and personal honesty in everything she does and this, her second conversation for the podcast, is no exception. Jenna explains what the immune system actually is, what it does, and why ‘boosting’ it isn’t something you want to do on a regular basis. We explore the link between chronic stress and inflammation. And we discuss how your thoughts, relationships and daily habits are constantly sending signals to your immune system that either help or hinder it. She also reveals why midlife is a genuine biological turning point. It’s the moment when genes that protected you in the first half of life start working against you, with consequences for your gut health, bone density and long-term wellbeing. But if that sounds bleak, Jenna also shares plenty of practical advice, learned from the personal upheavals that shaped her fantastic book. From leaving a misaligned marriage and job, to discovering meditation, self-compassion – and jiu-jitsu! – she transformed not just her thinking but her nervous system, too. And I love her perceptive view that the current obsession with lifespan is missing something fundamental about living well: your soulspan. Whether you're in midlife and noticing changes in your body, or you simply want to learn about the incredible wellness system driving your long-term health, this is one episode you’ll want to bookmark. Fill out our audience survey via https://drchatterjee.com/survey 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://vivobarefoot.com/livemore https://drinkag1.com/livemore   Show notes https://drchatterjee.com/648   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 passionately believes that the decisions we make every day about what we eat have a huge influence on our overall 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 450 of the podcast with internationally renowned physician, and bestselling author, Dr William Li. In this clip, he explains how the foods we eat could either support or weaken our body’s natural defence systems, and shares some simple, practical ways to make better choices every day. Thanks to our sponsor ⁠⁠⁠https://thewayapp.com/livemore  Show notes and the full podcast are available at https://drchatterjee.com/450 Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts ⁠⁠https://apple.co/feelbetterlivemore⁠⁠ For other podcast platforms go to ⁠⁠https://fblm.supercast.com. DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website

What if the secret to great health, more energy and feeling happier isn’t a diet, a fitness routine or a supplement – but the quality of your relationships? This conversation, with neuroscientist Dr Amir Levine, will challenge your preconceptions about how you relate to others and, more importantly, empower you to change that.  Dr Levine is Associate Professor of Clinical Psychiatry at Columbia University and bestselling author of Attached  a landmark title about attachment theory in adults. But it’s his new book Secure: The Revolutionary Guide to Creating a Secure Life, that we’re diving into today. In it, he makes the case that all of us, no matter what our attachment style, can learn to build relationships that help us thrive – in all areas of our life. Not familiar with the four attachment styles? Dr Levine explains all and tells us how they might show up in everyday life. They aren’t disorders that need to be fixed, but natural variations in how we understand and interact with others. And getting to know yours could help you feel more secure in your relationships, work and wellbeing. We explore the evolutionary science behind why our brains, which are wired for connection, can experience social exclusion as physical pain. It’s what makes ignoring someone just as damaging as lashing out – and explains why positive interactions with strangers (a hello here, a wave there) don’t just make your day, they can actually change your brain’s structure over time. If, as Dr Levine reveals, 95 percent of our adult attachment has nothing to do with childhood, that means we have huge potential for change. We don’t have to be held back by patterns we thought were with us for life. We just need to play to our strengths in relationships – and give our brains the right signals in the present. And if that sounds promising but puzzling, Dr Levine shares lots of practical ideas and tools you can use right away – including his five pillars of secure attachment and two, game-changing rules for managing conflict. We also discuss why some common ideas, like seeking closure after a break-up or setting boundaries, might not offer the security you’d like. What I hope you’ll take from this conversation is a sense of optimism. It’s the ideal episode for anyone feeling stuck in a relationship, struggling with conflict, or who simply wants to feel more secure in themselves. 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://dohealth.co/livemore https://boncharge.com/livemore https://thewayapp.com/livemore https://drinkag1.com/livemore   Show notes https://drchatterjee.com/646   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.

When was the last time you did something just for joy?

 “Research shows that a lack of pleasure is central to poor mental health.” – Dr. Camilla Nord
 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 543 of the podcast with award-winning neuroscientist and author of The Balanced Brain: The Science of Mental Health, Dr Camilla Nord. In this clip, she shares why pleasure is so fundamental to mental wellbeing and how small actions can help us reconnect with it. Thanks to our sponsor ⁠⁠⁠https://drinkag1.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/543 Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts ⁠⁠https://apple.co/feelbetterlivemore⁠⁠ For other podcast platforms go to ⁠⁠https://fblm.supercast.com. DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website

Listening to this conversation could help you sleep better, quit snoring, and wake refreshed. You’ll learn a simple trick to stop anxiety in its tracks, and find out how to keep asthma and high blood pressure in check. And the secret to all these health gains? It really is a breath of fresh air… I’m talking to James Nestor, a science journalist and the author of international bestseller Breath: The New Science of a Lost Art. James spent a decade investigating why so many of us breathe badly and what happens when we get it right. And he’s here today to pass on some ancient wisdom, through the lens of modern science. We all know the feeling of shallow, rapid breathing that sets in when you’re anxious or stressed. And you don’t have to be a breathwork guru to recognise the power of a slow inhalation and exhalation to make you feel… ahh… grounded and calm. James’s message is that better breathing really is that simple. It’s about tuning in to how well you’re using your lungs, your diaphragm – and your nose. In this episode, we get into why something as simple as switching from mouth breathing to nasal breathing could transform your health. We talk about a fascinating piece of research showing that lung size could be the single biggest predictor of how long you live. James shares the evidence that many chronic and unexpected health conditions can be improved and even reversed through better breathing – something doctors aren’t taught and don’t tell you. And he measures the CO2 levels in my studio, which leads to a conversation about indoor air quality that I was not expecting. It might change the way you think about your home, your office, your airline choice and your next hotel room. Perhaps the most exciting thing about this conversation is how simple and accessible everything we discuss is. The foundations of healthy breathing don’t cost a thing. You don’t need a gadget, a retreat, or a prescription. You just need to unlearn some key habits and start making small changes – for big results. 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://dohealth.co/livemore https://heights.com/livemore https://vivobarefoot.com/livemore https://drinkag1.com/livemore   Show notes https://drchatterjee.com/644   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.