Feel Better, Live More with Dr Rangan Chatterjee

Today’s guest joins me fresh from a run of autumn camps with the England football team. He’s their manager, Gareth Southgate OBE, and I speak to him about his new book, Anything Is Possible. It’s not really a football memoir, but more a guide to life and there are brilliant lessons for all of us in there – non-football fans included! Gareth had an illustrious career as a professional football player in the 1990s and as England manager, took the England team to the semi-finals of the 2018 FIFA World Cup for the first time in 28 years. We discuss how Gareth achieved this by employing psychologists (such as my former guest Pippa Grange), modelling emotional intelligence and communicating with each player as an individual. He promotes a mindset of positive drivers not negative drivers: focusing on what players might achieve, rather than what might go wrong. Most importantly, he reinstated a sense of fun. I love his humble, warm, inclusive approach. Under his watch, footballers have started to look more like role models again. Gareth explains how he used to be a shy teenage player and with his book, he aims to help youngsters get over self-limiting beliefs, nerves and anxieties and learn to be brave – and he shares some great dressing-room stories with me as examples. It may be written for children and young people, with Gareth’s role as ambassador for The Prince’s Trust in mind, but it contains universal wisdom for all ages. I had so much to ask him, and we managed to cover topics from how players cope without a crowd, to how he breaks the news when someone’s not made the team and the real meaning of bravery. We talk about the pressures on players from social media but also how it can be a force for good, helping Raheem Stirling and Marcus Rashford change attitudes and lives through their respective campaigns against racism and childhood hunger. I can’t emphasise enough that you don’t need to be into football to appreciate this conversation. It’s about having confidence, working hard, taking responsibility and being authentic. It was such an honour to speak with Gareth and he’s certainly reignited my love of the beautiful game. I can’t help but agree with him that when we come together in a positive way over sport, it has the potential to change the world. I hope you enjoy this conversation as much as I did. Show notes available at https://drchatterjee.com/140 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.  See acast.com/privacy for privacy and opt-out information.

CAUTION ADVISED: this podcast contains swearing. Our subconscious mind can control our behaviours and thoughts, creating negative thought patterns and limiting beliefs. This week’s Feel Better Live More Bitesize guest is writer, speaker and thought leader in human potential, Peter Crone, a.k.a The Mind Architect. Peter explains that we can’t create the life of someone that we don’t yet believe ourselves to be and in order to do this we need to stop looking back at history we can’t change and start looking forwards. We all have the power to break free from the limitations of our subconscious in order to free our mind and start living the life we were born to live. Peter believes that with the right mindset and approach to life we can start to experience true freedom and happiness. And who wouldn’t want that? Show notes and the full podcast are available at drchatterjee.com/82 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.   See acast.com/privacy for privacy and opt-out information.

Today's conversation is about one of my favourite topics – compassion. Compassion doesn’t just make us feel good but it can have powerful effects on our health and longevity. That’s something today’s guest has proved to great effect. Dr Julian Abel is a recently retired consultant in palliative (end of life) care and joint leader of the Frome Project, which aimed to end loneliness and improve health in a town in Somerset, by building community connections. In providing compassionate alternatives to medical intervention, Frome saw emergency hospital admissions drop by 30 per cent along with improved quality of life scores, health outcomes and costs. In this conversation Julian shares the evidence behind using compassion as a therapeutic tool, explaining that good social relationships are more powerful than pretty much any other intervention we have, including giving up smoking, drinking, diet, or exercise in helping us live longer. Compassion is far from the soft approach, it is in fact more powerful than many of the medicines we have. Julian also talks about his own experience as a palliative care doctor and the lessons he learned from people at the end of their lives. He shares many uplifting and empowering stories that will convince even the biggest skeptic that compassion and connection should be at the centre of everything we do – after all, it is what makes us uniquely human. Show notes available at https://drchatterjee.com/138 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.  See acast.com/privacy for privacy and opt-out information.

Imagine if you could reverse ageing and cognitive decline and improve your brain health purely through your mindset and approach to life. Feel Better Live More Bitesize is my new 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. This week’s guest is Daniel Levitin, a neuroscientist, cognitive psychologist and bestselling author. He explains why what we do day-to-day affects not just our short-term health, but also how our brain changes with age. Daniel describes 3 personality traits, or mindsets, that are the key ingredient to longterm health and happiness. By cultivating a mindset of conscientiousness, curiosity & gratitude we can slow the ageing process. These are simple and fun things we can do now to live a live a healthy and fulfilling life both today and into our old age. Show notes and the full podcast are available at drchatterjee.com/112 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.   See acast.com/privacy for privacy and opt-out information.

In times of uncertainty, anxiety and stress, taking care of your wellbeing is more important than ever and no one knows this better than my guest on today’s episode. Arianna Huffington is author and businesswoman who founded the original ‘internet newspaper’, The Huffington Post. She’s also one of Time magazine’s 100 Most Influential People in the World and on Forbes’ Most Powerful Women list. After collapsing at her desk from sleep deprivation and exhaustion in 2007, Arianna became more passionate about the connection between wellbeing and performance. She therefore launched a company called Thrive Global with a mission of ending the stress and burnout epidemic by offering individuals, companies and communities sustainable, science-based solutions to wellbeing. Arianna and I share a desire to show millions of people globally that habit change and healthy living doesn’t have to be hard. We are both passionate that tiny ‘microsteps’ that we can all take each day, can have a dramatic impact on our health and the quality of our lives. Arianna talks me through her Thrive app, which is like a ‘health coach in your pocket’ and how it uses the concept of ‘microsteps’ to show that behaviour change doesn’t have to be a huge commitment. Small things you can do that, if regular and consistent, will add up to significant and lasting benefits. We discuss the idea of ‘compassionate directness’ as a way of resolving tensions both at home and at work. Arianna shares her wisdom on sleep, motherhood, on creating boundaries when working from home, and on having rituals to mark the end of the day. We also speak about the importance of solitude and discuss how modern life is sending many of us back to ancient wisdom and texts such as the Bhagavad Gita. This conversation is full of brilliant tips and I hope you enjoy it as much as I did.  Show notes available at drchatterjee.com/136 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.  See acast.com/privacy for privacy and opt-out information.

The power to achieve anything you want in life is within you - whether it’s improving your health, starting a business or getting a relationship back on track. Feel Better Live More Bitesize is my new 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. This week’s guest is Marie Forleo, a US entrepreneur, writer, philanthropist and an unshakeable optimist. Marie explains why a growth mindset is so important and how comparing ourselves to the curated lives of others online can be toxic. She suggests practical ways we can counteract this by choosing to create before we consume. Marie has interviewed many successful and influential people and she reveals the one thing that they all have in common. She believes you should do everything you can to follow your dreams. Your contribution and voice matter and your gift is unique - there never has been or ever will be another you. Show notes and the full podcast are available at drchatterjee.com/86 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.    See acast.com/privacy for privacy and opt-out information.

CAUTION ADVISED: this podcast contains swearing. When I started these podcasts, back in January 2018, my aim was to connect with people who had new and exciting views on how we can feel better and get more out of life. Little did I know that would lead me to today’s episode, where I chat to one of the world’s most famous Hollywood actors. Matthew McConaughey might not immediately spring to mind as a self-help guru. Yet for his 2014 Oscar acceptance speech he memorably shared some of the tenets by which he lives his life and to which he owes his success. And Matthew now shares his wisdom in his new book, ‘Greenlights: Raucous stories and outlaw wisdom’, which has already become a bestseller all over the globe. Based on the journals he’s kept since he was a teenager, it’s part autobiography, part guide to living – and 100 per cent inspiration. I was so pleased to learn Matthew wanted to come on the podcast and was prepared to give me 90 minutes of his time, something almost unheard of in stars of his magnitude. But as you’ll hear in this episode, Matthew isn’t your typical movie star. Authenticity is very important to Matthew, as is his quest to, in his words, “Be more me.” And that starts with eliminating what is not you. In Matthew’s own life, key examples include his decision to leave law school and become an actor, and later to turn down vast sums of money to leave the rom-com genre behind. Whilst he acknowledges the financial privilege that allowed him to take these risks, his lesson is about being true to yourself and your values, which is relevant for all of us. He says we should make sure we are feeding our soul account as well as our bank account, investing spiritually as well as financially. We cover so many topics during this entertaining chat, from our favourite U2 album to the current state of society as well as the incredible value of journaling. Whilst Matthew’s approach isn’t to give advice, there’s plenty of wisdom in the colourful stories and examples from his life that he shares. The beautiful thing about living, he says, is that you’re the author of your life’s story. So be cool to your future self. That’s some pretty awesome A-list advice I think we can all benefit from. Show notes available at drchatterjee.com/134 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.  See acast.com/privacy for privacy and opt-out information.

Every act of kindness is significant and has more impact than you can imagine. Feel Better Live More Bitesize is my new weekly podcast for your mind, body and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my best former guests. This week’s guest is pharmacist-turned-author Dr David Hamilton. David explains why kindness is contagious and how just one small act of kindness is proven to have a ripple effect that reaches over 100 more people. When you’re kind to someone, it’s not just that person who benefits. Kindness makes you happier. It’s good for your heart and helps support your immune system. It slows ageing and it also improves relationships. He explains why your kindness matters and how you can take up the 7 Day Kindness Challenge. Kindness is important now more than ever – let’s help it spread. Show notes and the full podcast are available at drchatterjee.com/104 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.   See acast.com/privacy for privacy and opt-out information.

Do you find it hard to resist the ping of a new email, the urge to scroll on social media, or watch the next episode when streaming? Do you wish you could stop checking, clicking, liking and sharing? Then put down your phone and listen to this episode. My guest today is Adam Alter, an associate professor of marketing and psychology, bestselling author of ‘Irresistible: The Rise of Addictive Technology and The Business of Keeping Us Hooked’ and an expert on the compulsive nature of technology. Adam explains how tech companies make it their business to know exactly how to keep us engaged for hours on end. He shares some of the hooks embedded in products to ‘catch’ us, such as variable reinforcement (those likes and shares on social media), goals and rewards, and a lack of stopping cues (there’s always another video cued up, another game level to play…). And how do they know all these techniques work? Big data. They simply look at what makes us click. Tech giants prey on our capacity for ‘behavioural addiction’, which like other addictions can undermine our mental health and relationships. Playing with a phone is not just trivial distraction it can have real consequences, especially for our children – something that as a parent really concerns me. Adam suggests we should be teaching our kids ‘digital hygiene’ in schools and I couldn’t agree more. Of course, there are many positive uses of tech, like education, admin, communicating with loved ones we can’t see in person. But when screen time starts to harm our wellbeing, Adam says we need to look at what psychological needs it’s meeting. What’s lacking in our lives that leads us to numb the discomfort by picking up that phone or tablet? But it’s not all doom and gloom. Adam says, it is possible to live a rich, meaningful, healthy life in our tech-driven age. And we discuss some of the solutions we’re both using to wean ourselves and our families off screens. We agree it’s about intention, using tech where we need and enjoy it, but making a conscious decision to do without it at other times. Starting with an hour or two a day when you put your phone out of sight is a great example. If, like me, you’ve recently watched The Social Dilemma, Netflix’s fascinating (and scary) take on persuasive technologies and surveillance capitalism, I think you’ll really appreciate Adam’s insights – and his reassurance that tech addiction is not a human failing.  Show notes available at drchatterjee.com/132 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.  See acast.com/privacy for privacy and opt-out information.

It’s a bold claim: that (almost) everything you’ve been told about food is wrong. But by the end of today’s conversation, I think you’ll be questioning what you previously thought was true and embarking on a new way of eating that’s right for you. My guest, Tim Spector, is a Professor of Genetic Epidemiology and Head of the Department of Twin Research at King’s College London. He’s a leading expert on the gut microbiome whose work has transformed what we know about nutrition and health. Tim’s latest work highlights how much we really don’t know about food. Aside from the consensus that plant foods are good for us, ultra-processed junk foods are not, there’s very little evidence or expert agreement on anything else. So there’s most definitely not a one-size-fits-all ‘correct’ way to eat. During our chat we cover calorie counting, artificial sweeteners, the dangers of ultra-processed foods and how poor science lets the food industry maintain that its products are healthy, simply because they’ve not been proven to be harmful. We discuss the benefits of fasting, and the perception that you need to graze all day. The diet industry perpetuates the myth that if we don’t have a snack to hand at all times, we’ll have an energy dip, lack focus and we might even faint! For most of us, it’s actually the reverse that’s true. With this in mind, we agree that nutrition should be at the heart of the curriculum in schools. Our children can cope at school without mid-morning and afternoon snacks. I share Tim’s passion that we should be teaching our children how to recognise real versus fake food with the same enthusiasm that we teach them to read and write. I find the concept of personalised nutrition hugely empowering. As Tim states in his most recent book, ‘You are very unlikely to be average’. I’ve seen it first-hand with my patients, many of whom respond completely differently to the same ways of eating. It’s why I describe my approach as ‘diet agnostic’ and, like Tim, I’d actively encourage you to start experimenting with what, how and when you eat. I hope this conversation inspires you to explore what makes you thrive.  Show notes available at drchatterjee.com/131 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.  See acast.com/privacy for privacy and opt-out information.

My goal with the podcast is to have conversations that matter. And as part of that process, I want to push and challenge myself, and by doing so, hopefully do the same for you. Today's guest is someone who entirely fits the bill. It is the one and only Dr. Deepak Chopra. Deepak is a medical doctor, a world-renowned pioneer in integrative medicine and personal transformation and Time magazine has described him as ‘one of the top 100 heroes and icons of the century’. He recently published his 91st book called ‘Total Meditation’, which offers an exploration of the physical, mental and spiritual benefits that a practice of meditation can bring. In our conversation today, we touch on a whole variety of different subjects, including the problem of instant gratification. We delve into how much of what we do and think is influenced by those around us. Many of us as we get older, or even in response to challenging life circumstances, whether it be grief, loss or heartache, are grappling with the eternal existential questions – Who am I? And why am I here? Deepak provides some really practical tools to help us answer these questions for ourselves. And he also shares some tried and tested techniques to help us get started with meditation. Deepak believes that most of us sleep walk through life and are not in control of our thoughts and feelings. The underlying theme throughout this conversation is how we can wake up to our full potential by accessing new levels of awareness that will ultimately cultivate a clear vision and help us rediscover who we really are. I found this conversation stimulating and felt my mind very much expanded afterwards. I hope it does the same for you.  Show notes available at drchatterjee.com/130 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.  See acast.com/privacy for privacy and opt-out information.

Women's brain health remains one of the most under researched, under diagnosed and under undertreated fields of medicine. Women are twice as likely as men to develop Alzheimer’s and twice as likely to become anxious or depressed. They are four times more likely to suffer with headaches and migraines and they are more prone to brain tumours and strokes than men. Today’s guest says this is a clear indication of functional differences between female and male brains. And she’s made it her life’s work to learn more about it. Neuroscientist Dr Lisa Mosconi is director of the Women’s Brain Initiative and works at the Alzheimer’s Prevention Clinic at Weill Cornell Medical College, US, where she studies how genetics, lifestyle and nutrition shape brain health, particularly in women. Lisa describes her frustration at constantly being told by peers that the reason Alzheimer’s was more prevalent in women was simply because they live longer, and it’s a disease of ageing. We discuss her ground-breaking research that has exposed this bias, finding dementia brain changes can actually begin in midlife, triggered by declining oestrogen during perimenopause. Worrying as that might sound, this discovery will enable women to take control of their risk at a much earlier age. Lisa goes on to share plenty of practical, evidence-based advice to help you do that. I was really moved hearing Lisa talk about the beautiful changes that happen in the female brain during pregnancy and post-partum. It’s a new take on the idea of ‘Mummy brain’ and will be validating for all mothers out there to hear. She also gives a clear and candid explanation of how perimenopause alters brain function. So many of my patients in their 40s and 50s are scared by changes like forgetfulness, brain fog and anxiety. If that’s you or someone you know, Lisa’s insights and advice will be really empowering. I’m a passionate advocate for women’s health equality. Yet chatting with Lisa made me realise how much more work we all have to do to get topics like these out there and understood. This conversation is relevant to all of us, women and men alike. I hope it gets you thinking and talking more.  Show notes available at drchatterjee.com/129 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.  See acast.com/privacy for privacy and opt-out information.

Today’s episode will change the way you feel about exercise – and yourself. Do you ever feel guilty for taking the lift instead of the stairs? For swapping that workout for a lie in, or for having zero desire to run a marathon? If so, my guest has some reassuring words on why an aversion to exercise is completely natural. And some valuable advice on how we can overcome that to reap the multiple health benefits.  Dr Daniel Lieberman is a paleoanthropologist and Professor of Human Evolutionary Biology at Harvard University. He has studied evolution and researched cultures all over the globe, to explain the science of how and why we move today. Whether you struggle to exercise or you’re a committed fitness fan, I think you’ll find his new perspectives on physical activity absolutely fascinating.  Among the many topics we cover in this conversation, Daniel addresses the following questions: Can exercise really help you lose weight? Does running ruin your knees? Should we be running barefoot? Is sitting the new smoking? Do you need eight hours’ sleep a night?  Should activity levels decline with age? I think some of his answers might really surprise you. I hope this conversation helps you feel better about the role of exercise in your life and have more compassion for yourself. I think it might just inspire you to move more, too. Show notes available at drchatterjee.com/128 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.  See acast.com/privacy for privacy and opt-out information.

CAUTION ADVISED: This podcast contains swearing from the start. How long could you last in a freezing-cold shower? And for how long could you comfortably, peacefully hold your breath? My guest today insists you can learn to do both for far longer than you think. And that by doing so, you can battle disease, regulate your mood and connect with your true self. This podcast is a fascinating insight into the mind, work and charismatic personality of Wim Hof, aka The Iceman. Wim has been described as a ‘trailblazer for human potential’ and a ‘modern legend’, thanks to his incredible feats. They include withstanding extreme temperatures, climbing Kilimanjaro in nothing but shorts – even, as he describes to me, being injected with a toxin and resisting illness. But he is no mere showman, there is method to what some might see as madness. Wim wants to convince people they too can do the ‘impossible’ and prove it through evidence-based science. Brain scans now indicate we can take conscious control of our autonomic nervous system. But this sort of ‘top down’ regulation had been unknown in science before. We talk about cold-water immersion – and why he believes that ‘a cold shower a day keeps the doctor away’. He explains that cold stimulates vascular muscle tone, increasing blood flow, slowing heart rate, increasing energy and lowering cortisol. Wim gives practical advice to help all of us build from a tense, 10-second blast of cold at the end of a shower, to comfortably showering cold for two to three minutes a day. And with benefits like reduced inflammation, improved cardiovascular function and immunity, reduced depression and anxiety. Breathing techniques go hand in hand with his cold-water exercises, and we discuss how his particular practice can work to help us achieve peak functionality before endurance events, stressful times and more. Paradoxically, it involves over-breathing and breath-holding, to create a stressful spike in the body. Yet it results in a very tranquil sensation – and builds resilience to all kinds of stress, physical and mental, for the rest of the day. At the end of this podcast, Wim kindly agreed to take me through one round of his technique, so you can give it a try with me and experience the effects for yourself.* It felt incredible, like accessing a different state of calm. I really hope you can feel the positive energy in this unique conversation.  (*As we discuss and as Wim makes clear in all his work, please follow his instructions carefully in order to carry out his techniques safely. It’s powerful stuff!) Show notes available at drchatterjee.com/127 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.  See acast.com/privacy for privacy and opt-out information.

Today’s episode is all about fear and how it holds us back in all aspects of our life. My guest is psychologist, Dr Pippa Grange, who has been hailed by the media ‘the doctor who helped transform the England football team’. Pippa is also author of the compelling book, Fear Less: How to Win at Life Without Losing Yourself. Fear is one of our body’s natural early warning systems. It alerts us when we’re under threat and need to take action. A bit like stress or inflammation, it’s something that’s useful to us in certain circumstances. But not when it becomes chronic and disrupts our entire sense of wellbeing. Pippa believes that behind every negative emotion, is the fear that we are not good enough. She sees fear as ‘the constant companion’ in our lives. Whether it manifests as loneliness, jealousy, dissatisfaction, perfectionism, judgement or shame, the root cause is actually the same. We discuss how we can all leave fear behind and gain what Pippa calls ‘mental freedom.’ We delve into how shame evolves in childhood, and how we need to shake out some of the narratives of how we ‘should’ behave. We also talk about how so many of us conform to societal ideals in order to avoid criticism but in so doing, we can strip ourselves of who we really are. In fact, by pretending to be someone else, Pippa believes we are only performing at life, not living it. We explore the concept of a ‘scarcity mindset’ – the false idea that there’s not enough to go around, whether that be love, success, respect or admiration. We also talk about how schools would be the best place to instil these ideas, and help our children understand that winning and losing are just outcomes and not their worth. Finally, Pippa explains how by noticing and sitting with our own fears, we can find our real passions and deeper fulfilment. This conversation is full of wisdom and insight and I am sure you are going to really enjoy it! Show notes available at drchatterjee.com/126 Follow me on instagram.com/drchatterjee/ Follow me on facebook.com/DrChatterjee/ Follow me on twitter.com/drchatterjeeuk 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.  See acast.com/privacy for privacy and opt-out information.