#280 How To Make Lifestyle Changes That Will Last with Dr Rangan Chatterjee and Dr Ayan Panja (Re-Release)
Jun 4, 2022
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Dr. Ayan Panja, a fellow doctor and good friend of Dr. Rangan Chatterjee, joins to discuss the power of small lifestyle changes. They explore how just five minutes a day can transform your health and the significance of human connection in making lasting changes. The conversation highlights the ripple effect of minor adjustments, the importance of setting achievable goals, and overcoming barriers like time constraints. With insights from their clinical experience, they offer practical strategies to empower listeners toward sustainable health and well-being.
Consistency is key in making lifestyle changes; dedicating just five minutes a day can lead to significant improvements.
Most health plans relying on willpower and motivation are not sustainable; making changes in five-minute increments can make health goals more accessible and achievable.
Focusing on the mind, body, and heart for just five minutes each can contribute to overall well-being and happiness.
Incorporating small, consistent habits into daily routines can create a ripple effect, leading to transformative changes in various aspects of life.
Deep dives
The Power of Five Minutes: A Simple Health Program
This podcast episode discusses the effectiveness of a health program that only requires five minutes a day. The speaker emphasizes that consistency is key and that doing five minutes every day can lead to significant changes. By focusing on five minutes for the mind, body, and heart, the speaker believes that society would be healthier and happier if everyone adopted this program. The episode features a conversation with a doctor who shares insights on making lasting changes and emphasizes the importance of human connection.
The Simplicity of Making Lasting Changes
The podcast episode explores why people struggle to stick to new eating or lifestyle plans. The speaker highlights that most health plans rely on willpower and motivation, which is not sustainable for the majority of individuals. The episode introduces the concept of making changes in five-minute increments to make health more accessible and achievable. The conversation emphasizes the importance of simplifying health goals and personalizing approaches to fit busy lives.
Mind, Body, and Heart: The Three Pillars of Health
The episode delves into the three pillars of health: mind, body, and heart. The speaker explains that giving attention to these three areas can lead to overall well-being. Recommendations for each area are provided, including five-minute practices for the mind, such as gratitude and journaling, five-minute movements for the body, such as strength training, and five-minute habits to foster heart connections, like a daily tea ritual. The speaker highlights the significance of the heart connection and its impact on mental, emotional, and physical health.
The Ripple Effect: Small Changes Lead to Big Transformations
The podcast episode discusses the ripple effect that occurs when individuals make positive changes in their lives. These changes, even if they start with just five minutes a day, can have a significant impact on various aspects of well-being. The speaker shares examples of patients who experienced transformative changes by incorporating five-minute habits into their routines. This ripple effect extends beyond the initial behavior change and leads to improvements in other areas of life, emphasizing the power of small, consistent actions.
Wearing Vivo Barefoot shoes improves various health conditions and enhances movement enjoyment
Vivo Barefoot shoes have been recommended for their transformative effects on back pain, hip pain, knee pain, foot pain, and conditions like plansofasciitis. Wearing these minimalist shoes promotes mindfulness and a greater connection with the ground beneath the feet. Vivo Barefoot shoes are not only comfortable but also suitable for both adults and children. New customers can take advantage of a 100-day trial with a full refund option if unsatisfied. With a wide range of shoes for different activities, investing 15 minutes daily in wearing these shoes can lead to numerous health benefits and an overall improvement in movement enjoyment.
Convenience and personalization are keys to successful behavior change
According to a doctor with over 20 years of experience, the biggest barrier to positive health changes is the lack of time. The traditional healthcare approach tends to be reactive, but there is a middle ground where gradual decreases in well-being occur. This approach can be addressed by allocating just 15 minutes each day to focus on the mind, body, and heart. By customizing the daily routine with simple activities from each category, such as breathing exercises, meditation, or journaling, individuals can experience significant positive changes. Incorporating the chosen activities into existing habits and finding transition points like changing clothes or waiting for water to boil can make it easier to form new habits.
Spreading the health plan to create a healthier society
The goal is to have the field to live more health plan embraced by everyone to create a happier, healthier, and more productive society. Sharing the benefits of the plan with family and friends and promoting the idea on social media can help spread its impact. Implementing the plan in schools could positively influence student well-being and resilience, ultimately leading to better overall health outcomes. The plan is not bound by socio-economic circumstances and can be accessible to all, with many of the activities requiring minimal or no cost. By integrating the plan into various environments such as businesses, supermarkets, hospitals, and pharmacies, and involving politicians, a wider population can fully embrace the plan's simplicity and effectiveness, leading to transformative changes in society's health.
This is part of my re-release series where I am interviewed by my good friend Dr Panja about small daily changes that can make a huge difference.
Why is it that so many of us find it hard to stick to a new diet or lifestyle plan? We all start off well enough – full of energy and optimism but then the novelty soon wears off and life gets in the way. After some time, we are right back where we first started. The fact is, most health plans are based on the common, but incorrect assumption that we can make sweeping and lasting changes to our health by relying solely on willpower and motivation. But for the vast majority of us, this is just not true. This is exactly why I wrote my new book, ‘Feel Better in 5’– I want to empower people to make changes in their life not just in the short term, but ones that will stand the test of time.
This week, my good friend Dr Ayan Panja returns to the podcast and we discuss just how we can all make lifestyle changes that last. We talk about how 5 minute chunks of time really can change your life, the importance of human connection when trying to make lifestyle change, why I am such a fan of a rounded approach to health and the ripple effect – how one small change in one aspect of your life can very quickly ripple into other areas. We also discuss what, in our collective 40 years of clinical experience, we have found to actually work with our patients when making lifestyle change. We delve into the latest in behaviour science and how we can use this to help us make new healthy habits. Finally, I explain to Ayan that my goal in writing ‘Feel Better in 5’ was to make health as accessible as possible to people of all backgrounds hence the reason nearly all the recommendations within it are completely free. Ayan finishes by sharing some of his tops tips. I really enjoyed taking some time out to sit down and chat with one of my best friends – I hope you enjoy the conversation as much as I did!
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.
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