On this month’s installment of the How To Series, WHOOP Head of Human Performance, Principal Scientist Dr. Kristen Holmes sits down with Dr. Rangan Chatterjee to discuss the key components to behavior change and growth.

Dr. Rangan Chatterjee is an author, physician, presenter, and podcast host from the UK, known for his stance on progressive medicine. He has over 20 years of experience in the medical field, receiving his concurrent medical and immunology degrees from University of Edinburgh in 2001. Dr. Chatterjee is one of the most recognizable physicians in British Media, known for his work with the BBC as lead resident doctor on BBC Breakfast and as a regular commentator on BBC Radio. Dr. Chatterjee is the author of six books since 2017. His overall goals in the health space are to simplify health to be comprehensive to all, approaching health using progressive medicine to reduce and prevent chronic disease, and challenge modern health tools and information.

In today’s episode, Dr. Holmes and Dr. Chatterjee discuss the need to wake up to the things that are tying you down (0:40), the important role of solitude and self-reflection in growth (06:57), and how to find your inner calm (10:27). This episode investigates using WHOOP as a tool to increase internal knowledge on behavior change (13:41), the ways of reframing the mind to find the positive (19:17), and how this reframing can make habit forming easy (25:59). Dr. Chatterjee discusses the importance of anticipating adversity in your life (26:39) and how living with your values can lead to a happier life (33:30), the routine questions you should be asking yourself (36:20). Dr. Chatterjee walks Dr. Holmes through a few lessons from his latest book, like The Freedom Exercise (40:10), understanding your core truths (45:07), and the small changes that can lead to larger behaviour changes (48:22). Dr. Chatterjee and Dr. Holmes close out the episode by discussing the ways to create an active routine that works for you (52:51), the ability to embrace discomfort (1:01:48), using identity as a map for behavior change (1:07:03), and creating your identity by choosing your values (1:14:30).