New Normal Project

I am an Intensive Care doctor. And today I feel scared. This coronavirus pandemic is serious. It is the biggest healthcare emergency I have ever witnessed. We aren't overwhelmed yet in my country, Australia, but what I have read and heard in the last fortnight from around the world has made me realise we are in the midst of a global catastrophe. In this episode I talk about social distancing and why it is our New Normal. And why we need to do this social distancing extremely well, or we will lose many more people to this novel coronavirus. This podcast is not to scare you. It's to seek your help in doing the right thing with social distancing which, if done well, should take away a lot of the fear many of us have. In my city, Melbourne, and my country, Australia, people have not been taking things seriously. They are out and about as if life goes on. They are in the pubs, cafes, restaurants, beaches, gyms and shopping centres. And that's not what they should be doing. I hope I can convince you that what my international colleagues are reporting, from places like China, Italy, UK and USA, is something we have never encountered in our careers. There are not enough ICU beds and not enough ventilators so doctors are having to choose who they use these ventilators on. Many healthcare workers are catching the virus. Many are staying away from their families so they don't pass it on. And many are tired, and no longer thinking straight from the arduous work they are doing, putting their mental health, and the whole healthcare system, at risk. I want to give you hope and confidence. And by explaining how social distancing is effective in minimising your risk, your families risk and other people's risk, I hope you will be able to do your social distancing extremely thoroughly. I also want to give you hope and confidence that our modern technology can keep us connected. And I want to give you hope and confidence that we healthcare workers will do the very best we can, as many around the world are already doing, and for which I am hugely grateful. Whilst I am at work trying to save lives, you can be a life-saver too. If you do your very best job at the task of staying at home, you will be playing a huge role.
 I am a little scared but there is hope. Please do the very best social distancing you can do.   Live well, feel well, do well.   Dr Andrew Davies   ------------------------------------   Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter

This entire episode is devoted to a single scientific paper. A recently published scientific article from a high impact factor journal which I think is so important everyone should at least know about it if they haven't read it. It's entitled "Milk and Health" and was published in the New England Journal of Medicine in the 13th February 2020 edition. The authors are Walter Willett and David Ludwig from Harvard University in Boston. You can read it yourself if you click here (you'll need to be or become a subscriber to the Journal) or you can listen to this episode in which I summarise the main points made by the authors. This narrative review article summarises the science on the following topics related to the consumption of cow's milk and other dairy products: Introduction (including current recommended intakes) Composition of dairy products Growth and development Bone health and fracture risk Body weight and obesity Blood pressure, lipids, and cardiovascular disease Diabetes Cancer Allergies and intolerance Total mortality Organic and grass-fed production Environmental effects Conclusions (including a summary of current evidence) If you are confused about all the various things you read and hear about cow's milk, whether you consume it or not, I hope you will enjoy listening to my summary of this well-written and very important medical paper.   Live well, feel well, do well.   Dr Andrew Davies   ------------------------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live a life of optimal health, fitness and wellness, by hearing scientific evidence, experience-based information and real-life stories in the areas of the lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You'll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I'm a doctor this is not medical advice as I don't know your personal circumstances or your health conditions. Please see this as general information for you to consider, and then to learn more about, so you can discuss it with your doctor.   ------------------------------------   Scientific article discussed Details: "Milk and Health" by Walter C. Willett & David S. Ludwig. Published in New England Journal of Medicine on February 13th 2020 in volume 382 issue 7 on pages 644 – 654. Formal citation: Willett WC, Ludwig DS. Milk and Health. N Engl J Med. 2020; 382(7):644–654. doi:10.1056/NEJMra1903547 PubMed link Journal website link   Links to people and other resources (in order of mentioning) Harvard T.H Chan School of Public Health Dr Walter Willett Book "Eat, Drink, and Be Healthy" (by Walter Willett) Dr David Ludwig   Links related to New Normal Project podcast resources New Normal Project podcast episode: A focus on some sleep science - The New Normal in Action - January 2020 (NNP #69) New Normal Project podcast episode: Helping your brain to think and work smarter with Phil Dobson (NNP #70) New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter

This episode of the New Normal Project is all about the brain and keeping your brain healthy. It features Phil Dobson who is the creator of BrainWorkshops, the mission of which is to help people get more from their brains. Phil used to be a musician. But when he badly broke his ankle over a decade ago, his career and life radically changed. He trained as a clinical hypnotherapist, set up a practice in London, and rapidly recognised that many of the people he saw knew very little about how their brain functions; and how they could work on improving and maintaining their brain health. He saw many people struggling with sleep, who were significantly stressed, and who seemed to have their brains working against them rather than with them. Phil began to work with businesses, teaching groups of people how to manage stress and to improve their sleep, and as he learnt more about neuroscience and about cognitive and behavioural psychology, he turned this into BrainWorkshops, where he now provides online material, a book, and physical workshops, all loaded with applicable techniques designed to provide people with a scientific approach to optimising mental performance in the modern workplace. Phil works with businesses all over the world, and when I heard him speak eloquently at a medical conference last March, I asked him to come on the podcast. In the episode we cover: Phil's transition from a musician to a brain coach His recently published "The Brain Book" and what's in it The 5 key components to maintaining your brain fitness 3 ways you can master the stress your brain is under The beneficial effect of exercise for your brain The importance of sleep and preventing sleep deprivation His number 1 tip for helping you get more sleep The value of challenging your brain with novelty & learning Understanding circadian rhythms to be more productive His recommended steps to working smarter Dealing with the distractions of modern life How digital technology may influence your ability to master your own reactions The difference between mindfulness and focused meditation How Phil practices meditation and mindfulness in his life The value of mental rehearsal and why elite sports performers use it What Phil does on a daily basis to help his own brain Please enjoy listening to Phil Dobson.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live a life of optimal health, fitness and wellness, by hearing scientific evidence, experience-based information and real-life stories in the areas of the lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You'll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I'm a doctor this is not medical advice as I don't know your personal circumstances or your health conditions. Please see this as general information for you to consider, and then to learn more about, so you can discuss it with your doctor.   --------------------   Links related to Phil Dobson Phil Dobson Brain Workshops website Phil Dobson on LinkedIn Phil Dobson on Twitter Phil Dobson on Instragram Phil Dobson on Facebook   Links to people and resources (in order of mentioning) Book "The Brain Book: How to Think and Work Smarter" (by Phil Dobson) Progressive relaxation technique Book "Sleep Revolution" (by Ariana Huffington) Book "Thrive" (by Ariana Huffington) Book "Sapiens" (by Yuval Noah Harari) Book "The Brain That Changes Itself" (by Norman Doidge) Brain Workshops Online Courses Mastering Intensive Care podcast   Links related to New Normal Project podcast New Normal Project podcast - Episode 65 with Andy Ramage New Normal Project podcast - Episode 66 with Dr Neal Barnard New Normal Project podcast - Episode 67 with Dr John Orchard New Normal Project podcast - Episode 68 with Dr Alan Desmond New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

This episode is designed to encourage you to take actions to improve your health, fitness and wellness by making changes to your lifestyle, so you can become more fit for life, and thereby move towards your new normal. I tell you about: One recently published scientific paper on sleep I think is worth knowing about Four other recently published scientific papers on sleep you might find worth reading Some books I've been reading and recommend for you Some podcasts I've been listening to and recommend for you How I went with the 4 challenges I made in the last New Normal in Action episode I invite you to listen to the scientific evidence, experience-based information and real-life stories on this show so you might make choices in leading your life to help you live vibrantly, happily, purposefully, for a long time, disease-free, and above all with a low risk of ever being admitted to the Intensive Care Unit, the place in the hospital I work. Perhaps you might consider a 28 day challenge (or even a 7 day one) yourself. Small steps are important. Incremental change, particularly around habits, can be very beneficial for your health and happiness.   Live well, feel well, do well.   Dr Andrew Davies   ------------------------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live a life of optimal health, fitness and wellness, by hearing scientific evidence, experience-based information and real-life stories in the areas of the lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You'll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I'm a doctor this is not medical advice as I don't know your personal circumstances or your health conditions. Please see this as general information for you to consider, and then to learn more about, so you can discuss it with your doctor.   ------------------------------------   Links to people and other resources (in order of mentioning) Doctors For Nutrition seminar "The Heart of The Matter" featuring Dr Kim Williams Dr Kim Williams Movie "The Game Changers" Movie "Eating You Alive" Movie "What The Health" Scientific paper on sleep duration healthy diet scores and meal patterns J Clin Sleep Med. 2020 Jan 15; 16(1):9-18. doi: 10.5664/jcsm.8112. EpiHealth study Scientific paper on sleep duration and hand guns Sleep Health. 2020 Jan 13. pii: S2352-7218(19)30259-1. doi: 10.1016/j.sleh.2019.11.008. Scientific paper on sleep health and depression Compr Psychiatry. 2019 Dec 5; 97:152151. doi: 10.1016/j.comppsych.2019.152151. Scientific paper on childhood obesity and sleep timing behaviour J Clin Sleep Med. 2020 Jan 15; 16(1):129-136. doi: 10.5664/jcsm.8080. Scientific paper on "Sleep Is Essential" J Clin Sleep Med. 2020 Jan 15; 16(1):1-2. doi: 10.5664/jcsm.8156. Book "Born To Run" (by Christopher McDougall) Book "Let's Do This" (by Andy Ramage) Book "Feel Better in 5" (by Rangan Chaterjee) Feel Better Live More Podcast Rich Roll Podcast Rich Roll Podcast with Rangan Chaterjee Feel Better Live More podcast with Rich Roll Rich Roll Podcast with Chadd Wright Rich Roll Podcast with Kelly McGonigal Rich Roll Podcast with Neal Barnard Plant Proof podcast with Sean Ryan Plant-Strong podcast Book "How Not To Diet" (by Michael Greger) Book "Blue Zones" (by Dan Buettner) Phil Dobson   Links related to New Normal Project podcast resources New Normal Project podcast (NNP #2) with Rich Roll & Julie Piatt New Normal Project podcast (NNP #43) with Kim Williams New Normal Project podcast (NNP #45) with Neal Barnard New Normal Project podcast (NNP #46) with Andy Ramage New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter

In this episode of the New Normal Project podcast we replay a previous episode which featured Dr Alan Desmond (broadcast originally as episode 51). Dr Alan Desmond is a gastroenterologist from the UK and is an expert on the gut, the microbiome, gut health, gut disorders like inflammatory bowel disease and bowel cancer, and optimal nutrition. Originally from County Cork, Ireland, Alan completed medical and specialty training in Cork, Dublin and Oxford and is now a Consultant Gastroenterologist in Devon in the South-West of England. With Stephen and David Flynn, of The Happy Pear, he created the Happy Gut course, a 6 week online course designed to help people eat well for their gut health. You can find Alan on Instagram at @dr.alandesmond. Alan and I recorded this conversation in February 2019 when he was in Australia to speak at the Doctors For Nutrition conference. In it we covered Alan's path to becoming a doctor; the microbiome, what it is and the effect of pre and probiotics; diseases such as bowel cancer, ulcerative colitis, Crohn's disease and coeliac disease; his 5 tips for improving your gut health; the importance of increasing fibre and decreasing processed food intake; how antibiotics can affect our guts; how eating a wholefood plant-based diet is likely to reduce colon cancer risk more than having screening tests; the beneficial role of a whole food plant-based diet in inflammatory bowel disease; and the 3 dietary questions he asks his patients. Please enjoy this replay episode with Alan Desmond.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing scientific evidence, experience-based information and real-life stories in the areas of the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You'll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I'm a doctor this is not medical advice, as I don't know your personal circumstances or your health conditions. Please see this as information for you to consider, and then to read more about, so you can discuss it with your doctor.   --------------------   Links related to Alan Desmond Dr Alan Desmond Dr Alan Desmond's clinic website Dr Alan Desmond on Instagram: @dr.alandesmond   Links to people and resources (in order of mentioning) Happy Pear Doctors For Nutrition Doctors For Nutrition Conference Cancer Research UK Prof Fergus Shanahan Prof Eamonn Quigley Australasian Society of Parenteral and Enteral Nutrition Gastroenterological Society of Australia British Society of Gastroenterology American Gut Project NHS Eat Well Guide EAT Lancet Blue Zones Food Guidelines Happy Gut course Happy Gut Guide Dr Denis Burkitt Article "Evolving role of diet in the pathogenesis and treatment of inflammatory bowel disease" in Gut journal Rich Roll Nathan Pritikin Dr Dean Ornish Dr Caldwell Esselstyn   Links related to New Normal Project podcast New Normal Project podcast (NNP #22) with The Happy Pear New Normal Project podcast (NNP #51) with Alan Desmond New Normal Project podcast (NNP #64) with Jeff Lester New Normal Project podcast (NNP #65) with Andy Ramage New Normal Project podcast (NNP #66) with Neal Barnard New Normal Project podcast (NNP #67) with John Orchard New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

This is a replay of a previous episode (number 53) which featured Dr John Orchard speaking on the health effects of exercise. John is a sport and exercise medicine physician who combines work in professional sport (he is Chief Medical Officer for Cricket Australia), research (he has over 250 scientific journal publications), a speaker (at conferences all around the world) and a clinical sports medicine practice. John studied medicine in Melbourne, did some of his training at the Australian Institute of Sport in Canberra and now lives and works in Sydney. John and I started out as medical students together many years ago, have remained firm friends, and I have enjoyed watching him become one of the most respected doctors and researchers in sport and exercise medicine in Australia. As John talks about in this episode the benefit/risk ratio of exercise on health may be better than many of the drugs used in medicine. And whilst that doesn't mean we should give up taking these medications, it's important we understand just what exercise can do for our bodies, minds and souls. I can't think of anyone better to guide you through the scientific evidence on exercise than John. We recorded this conversation in early 2019. In it, John also covered the amount of exercise you need to derive health benefits; how exercise can prevent many well-known diseases, and can also be used in treatment too; the risks of both over and under-exercise for your musculoskeletal system; and some perspectives for those of us who wish to healthfully participate in endurance exercise. Please enjoy listening to this replay episode with Dr John Orchard.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing scientific evidence, experience-based information and real-life stories in the areas of the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You'll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I'm a doctor this is not medical advice, as I don't know your personal circumstances or your health conditions. Please see this as information for you to consider, and then to look up more about, so you can discuss it with your doctor.   ------------------------------------   Links related to John Orchard Dr John Orchard website John Orchard on Twitter: @DrJohnOrchard John Orchard on LinkedIn Selected publications from John Orchard Further publications from John Orchard Sport and exercise medicine in Australia Cricket Australia   Links related to New Normal Project podcast New Normal Project podcast (NNP #53) with John Orchard New Normal Project podcast (NNP #65) with Andy Ramage (Replay) New Normal Project podcast (NNP #66) with Neal Barnard (Replay) New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

In this episode we replay a previous episode which featured Neal Barnard speaking on how to start plant-based eating and which health benefits you might expect. That episode was number 45. Dr Neal Barnard is a physician, a clinical researcher, and an author from Washington DC. Since 1985, through the Physicians Committee for Responsible Medicine, which he founded, Neal has been conducting valuable scientific studies, providing health-improving clinical care, writing excellent books for the public, and leading important public health advocacy initiatives, all based around the plant-based diet, and the many health benefits it leads to. In the introduction I say a few words about the bushfire crisis Australia is in the midst of. Large parts of our country have been afflicted by ferocious bush fires, which have been burning for weeks and have taken a huge toll on our landscape and the humans and animals that live in these areas. It's devastating to try and understand the loss of homes, land, businesses, animals and people. The human, environmental and economic cost is immense. Whilst the fires keep burning, dealing with climate change has become a pressing issue, especially as so many of us have been disheartened by most of the world's political leaders and their relative inaction. Our own actions can make a difference and one of the things we can all do is to reduce or eliminate animal product consumption, particularly red meat and dairy. Becoming more plant-based may therefore be one of the best things you can do to help arrest global warming. And in this podcast Neal Barnard helps you understand why and how you can kick start your plant-based diet journey today. Neal has been highly acclaimed by many of the large colleges and societies that promote nutrition and lifestyle medicine. He is a true pioneer in the field of plant-based nutrition, so I it's well worth listening to this replayed interview where Neal talks about his background and how he became interested in nutrition, what are the first steps in starting a plant-based diet, information about its effects on diseases like hardening of the arteries, dementia, diabetes, cancer and mental illness, thoughts on eliminating cheese, fish and chocolate, and the advocacy work he has been doing. Please enjoy listening to this replay episode with Neal Barnard.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing scientific evidence, experience-based information and real-life stories in the areas of the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You'll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I'm a doctor this is not medical advice, as I don't know your personal circumstances or your health conditions. Please see this as information for you to consider, and then to look up more about, so you can discuss it with your doctor.   ------------------------------------   Links related to Neal Barnard Dr Neal Barnard on Twitter @DrNealBarnard Dr Neal Barnard on Facebook Physicians Committee for Responsible Medicine website Barnard Medical Centre website Book "Vegan Starter Kit" (by Neal Barnard) Book "The Cheese Trap" (by Neal Barnard) Neal Barnard's other books PCRM Online 21 Day Vegan Kickstart Program   Links to people and resources (in order of mentioning) New Normal Project podcast (NNP #45) with Neal Barnard Rich Roll Podcast (episode 242) with Neal Barnard Rich Roll Podcast (episode 296) with Neal Barnard Study publication by Dr Barnard and colleagues on plant-based nutrition for diabetes Study publication by Dr Barnard and colleagues on plant-based nutrition in the workplace Second study publication by Dr Barnard and colleagues on plant-based nutrition in the workplace Dr Dean Ornish Doctors For Nutrition   Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

In this episode we replay a previous episode which featured Andy Ramage and which was broadcast originally as episode 46. Andy is an author, a performance coach, an entrepreneur, a keynote speaker (including having done a TEDx talk), and a co-founder of the One Year No Beer movement. He is an ex-professional footballer, an ex-oil broker, has studied mindfulness and neurolinguistic programming, and has a MSc in positive psychology and coaching psychology. Andy's latest book "Let's Do This: How to use motivational psychology to change your habits and change your life" came out 4 days ago. It's a motivation playbook for any type of personal change, from losing 10kg to stepping up in your career to running a half-marathon. It's full of positivity, and explains the different types of motivation and the tools you need both to make a change and to make it last. This interview was recorded in early 2018. It covers Andy's story of living in a work culture where alcohol was prominent, how he realised this had become a problem, what he did about it, the social pressures he suffered from as he tried not drinking, the initial failures he had in going alcohol-free, the immense benefits an extended alcohol-free period gave him, how mindfulness and plant-based eating have also helped him, and what he is now doing to inspire others to try and take an alcohol-free challenge. This is not a conversation to necessarily make you give up alcohol completely. This is not a conversation focused on people who might be considered alcoholics. This is a conversation for people who Andy describes as middle-lane drinkers who may not even identify as a serious or unhealthy alcohol consumer. This is also a conversation to raise your awareness of the relationship you might have developed with alcohol without labelling or stigmatising you. At a time of the year people are usually making New Year's resolutions, this might just be the kicker you need to try an alcohol-free challenge, especially as Andy well describes the social pressures we all face as we choose behaviours that make us stand out from the culture around us. Andy understands how to invite people to change their behaviour without ever telling them they are a bad person for what they are currently doing. It's not negative, it's all about the positive. I invite you to listen to this replay episode with Andy Ramage.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing scientific evidence, experience-based information and real-life stories in the areas of the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You'll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I'm a doctor, this is not medical advice as I don't know your personal circumstances or your specific health conditions. Please see this as information for you to consider and then to look up more about so you can discuss it with your doctor.   ------------------------------------   Links related to Andy Ramage Andy Ramage website Andy Ramage on Instagram: @andyramageofficial Andy Ramage on LinkedIn Andy Ramage on Facebook Email Andy Ramage One Year No Beer website One Year No Beer on Instagram: @oneyearnobeer One Year No Beer on Twitter: @oynbuk One Year No Beer on Facebook One Year No Beer podcast Book "The 28 Day Alcohol Free Challenge" (by Andy Ramage & Ruari Fairbairns) Book "Let's Do This" (by Andy Ramage)   Links to people and resources (in order of mentioning) New Normal Project podcast (NNP #46) with Andy Ramage Rich Roll Podcast (episode 444) with Andy Ramage Rich Roll Podcast Our Plantpower World retreat Rich Roll Julie Piatt Alcoholics Anonymous 5 AM Miracle podcast Jeff Sanders Hal Elrod Book "The Miracle Morning" (by Hal Elrod) No Meat Athlete Matt Frazier Mindfulness-based Stress Reduction Headspace Calm Loving kindness meditation Professional Footballer's Association New Normal Project podcast (NNP #64) with Jeff Lester   Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

In this episode you'll hear an inspiring story of transformation through a lifestyle based on a healthy plant, body and mind focus. Jeffrey Lester, originally from Atlanta in the USA, transformed himself from a people-pleasing, academic achievement-focused and obese young adult to a mature, wise, kind and purpose-focused man living a lifestyle of service, exploration and fulfillment, which he does by traveling the world teaching yoga and meditation retreats. I hope you will be intrigued by Jeff's story as he describes his traumatic childhood, which due to an unhealthy relationship with food, led him to become significantly overweight, weighing close to 130kg. As he buried himself in high school and university studies, aiming to achieve academically, Jeff realised he was very unhappy with his life situation. He had begun to be more physically active, which then led to him eating more healthy food and becoming passionate about running group fitness classes. When one day a friend told him "if you do what you love, you'll never work a day in your life" he started ruminating on what he really should do with his life. When he then had to make an important decision about his mother's life a spiritual awakening began. Without spoiling the story, Jeff is now touring and exploring the world, leading yoga and meditation retreats, and seems abundantly happy doing what he describes as his life mission. My wife Claire and I became friends with Jeff at a retreat hosted by Rich Roll and Julie Piatt a couple of years ago. When Jeff told us he was coming to Melbourne earlier this year, he stayed with us and led a cacao ceremony at the yoga studio we attend, a very profound spiritual event for both of us. We also took the opportunity to record this long form conversation for the show. As we approach Christmas and the New Year, when many of us reflect on our purpose, our direction and our goals, this podcast should really plant some seeds for how you might be able to be more healthy, fit and fulfilled. Please enjoy hearing the story of Jeff Lester's powerful journey of self-discovery.   Live well, feel well, do well.   Andrew Davies   --------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing scientific evidence, experience-based information and real-life stories in the areas of the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You'll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I'm a doctor this is not medical advice, as I don't know your personal circumstances or your health conditions. Please see this as information for you to consider, and then to look up more about, so you can discuss it with your doctor.   ------------------------------------   Links related to Jeff Lester Jeff Lester website Jeff Lester on Instagram Jeff Lester on Facebook Jeff Lester at Happy Jack Yoga   Links to people and resources (in order of mentioning) Rich Roll Julie Piatt Happy Jack Yoga Rich Roll podcast   Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter Audio Producer Chris Burke Burke Sound & Media

This episode is designed to encourage you to take actions to improve your health by living a more plant-based, body-moving and mind-focused lifestyle, thereby moving towards your new normal. I tell you about: Three recently published scientific papers worth knowing about (one on napping, one on physical activity, and one on dietary protein intake) Some videos, podcasts and books I've valued lately What's been recently happening in one of my healthy lifestyle pillars - sleep Four new challenges I've made after hearing some of the recent guests on the show I invite you to listen to the scientific evidence, experience-based information and real-life stories on this show so you might make choices in leading your life to help you live vibrantly, happily, purposefully, for a long time, disease-free, and above all with a low risk of ever being admitted to the Intensive Care Unit, the place in the hospital where I work. Perhaps you might consider a 28 day challenge (or even a 7 day one) yourself. Small steps are important. Incremental change, particularly around habits, can be very beneficial for your health and happiness.   Live well, feel well, do well.   Dr Andrew Davies   ------------------------------------   About the New Normal Project podcast: The podcast is aimed to inspire and empower you to live your most plant-based, body-moving and mind-focused lifestyle, by hearing scientific evidence, experience-based information and real-life stories in the areas of the healthy lifestyle pillars such as nutrition, exercise, mindfulness, sleep, connection and purpose. You'll hopefully glean insights to help you to consider making choices about your daily habits so you become more healthy, fulfilled and conscious. Although I'm a doctor this is not medical advice, as I don't know your personal circumstances or your health conditions. Please see this as information for you to consider, and then to look up more about, so you can discuss it with your doctor.   ------------------------------------   Links to people and other resources (in order of mentioning) Scientific paper on napping and heart disease Heart. 2019 Dec; 105(23):1793-1798. doi: 10.1136/heartjnl-2019-314999 Scientific paper on leisure-time physical activity and life expectancy J Intern Med. 2019 Oct 11. doi: 10.1111/joim.12987 Scientific paper on protein and kidney function Nephrol Dial Transplant. 2019 Jun 7. pii: gfz115. doi: 10.1093/ndt/gfz115 Video of Joe Rogan Experience podcast with James Wilks & Chris Kresser The Game Changers Joe Rogan James Wilks Chris Kresser Rich Roll Podcast with Julie Piatt Rich Roll Julie Piatt Rich Roll podcast with Ryland Engelhart Ryland Engelhart Cafe Gratitude Gracias Madre Feel Better Live More podcast with Andy Ramage Dr Rangan Chaterjee Andy Ramage Joe Rogan Experience podcast with Malcolm Gladwell Malcolm Gladwell Book "The Blue Zones of Happiness" (by Dan Buettner) Dan Buettner Book "How Not to Diet" (by Michael Greger) Dr Michael Greger Book "How Not to Die" (by Michael Greger) New Normal Project podcast (NNP #60) with Dr Gemma Newman Dr Gemma Newman New Normal Project podcast (NNP #61) with Dr Jackie Busse Dr Jackie Busse New Normal Project podcast (NNP #62) with Dr Michael Greger New Normal Project podcast (NNP #48) with Dr Caldwell Esselstyn Dr Caldwell Esselstyn   Links related to New Normal Project podcast New Normal Project podcast New Normal Project website New Normal Project on Facebook New Normal Project on Instagram: @newnormalproject New Normal Project on Twitter: @newnormalproj Email Andrew Davies Andrew Davies on Instagram: @andrewdavies66 Andrew Davies on Twitter: @andrewdavies66 Andrew Davies on Facebook Subscribe to the New Normal Project newsletter