Feel Better In 5: Your Daily Plan to Feel Great for Life

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It sort of speaks to what I said maybe five, ten minutes ago, which is we think everything around help has to be really difficult and really hard and punishing and deprivation. I’m saying health can be fun. We don’t think about bad habits in the same way as good habits, so exactly what you said. The thing I really liked about this book (other than it seeming quite simple and even, at times, obvious) was the fact that none of it costs anything. He really isn’t asking you to go to the gym or buy a red sports car or take up sky-diving. None of what he suggests will cost you a cent. But just about any of the advice he provides will empower you, helping you to see that change comes gently, one step at a time.

Trying to implement healthy lifestyle changes can be overwhelming for many people, but my guest on today’s podcast, Dr. Rangan Chatterjee, says that all it takes is 5 minutes a day to make a real difference in your health. He extols the values of blueberries but fails to mention the vastly superior qualities of wild blueberries, which thus would be an even better ingredient for his smoothie.Absolutely. That’s why I couldn’t write a book just on food. In Feel Better in 5, I’ve made health super simple. Everything in the book takes five minutes, maximum. Otherwise, his suggestions for Smoothie ingredients, such as raspberries, cinnamon, turmeric and ginger, are of course mostly excellent. (It was in fact the neuroscientist Miguel Toribio Mateas who created the smoothie.) The key theme in Feel Better in 5 is “bitesize”. Not just in the content but also in the way ideas and tips are presented. Dr. Chatterjee’s philosophy is that if we’re trying to improve our health and wellbeing, we should aim to make small changes (bitesize) but make them regular so they can bring tangible results and are sustainable over time rather than overwhelm us and we give up shortly after starting. Wrong. I know from my own life, and the experiences of patients I’ve helped over 20 years as a GP, that simple, small changes to your health are what add up a sustainable difference. That’s why I’ve written Feel Better In 5, a book that breaks down the most important aspects of health into five-minute chunks – no willpower or instant transformation required. I said to BJ, I said, come on, there’s no way you’re going to get British people to do stuff like that. This may work in America, but Brits aren’t going to do this. We’re too reserved to do that stuff.

If you’ve ever thought you need more time or motivation to be healthier, please watch this. A healthier mind, body, and heart is closer than you might think. And the book came out pre-COVID-19, but in many ways it’s taken on a new level of importance in these unusual times in which we’re living where a lot of the things that made it easy for people to engage in good health behaviors like going to the gym, going to yoga class, those things have been taken away from people. So in many ways, although I think this plan worked decently well pre-pandemic, I think it arguably works even better in the pandemic because pretty much everything can be done from home. And again, everything in the book takes just five minutes. Now, you mentioned BJ Fogg in the introduction. BJ is a good friend of yours, a good friend of mine. What was interesting is … This was actually a few days after I recorded the last conversation with you for my stress book when I-

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Remember, the exercises above are just a guide, feel free to adapt this to suit your own needs and your own kitchen environment. You know, I also think it just kind of builds out in every area of our lives. I know when I was working on my book, Everything is Figureoutable, just every single day, even if I just wrote a few paragraphs, it made me feel like a champion because I knew I was taking one next step on my journey to hitting a big goal. That was really important to me. So I love that celebration. A regular face on our TV screens, Dr Rangan Chatterjee knows better than most what good health looks like. Here, we talk about the importance of making connections, and his revolutionary new book: Feel Better in 5 Hi Rangan! 2020 has just begun – what are your thoughts on New Year’s health trends? So, when mum told me I had to read this book I can’t say I was particularly delighted with the prospect. I figured it was yet another doctor out to save the world and to change the diets of recalcitrant people like me. This audio edition contains extracts from Dr. Rangan Chatterjee's podcast Feel Better, Live More, along with an exclusive audio-only interview with BJ Fogg, author of Tiny Habits.

Rangan Chatterjee: Again, I’m not saying you shouldn’t do that. What I’m saying is you feel low, you buy a chocolate bar, you eat it. In the short term, you feel better, right? So that wires in a reward pathway in your body. You’re suddenly thinking, ah, next time I’m low, if I eat chocolate I will feel better. Right? So this is how we wire in a lot of these habits that sometimes we’re trying to get rid of. We’ve actually wired them in with emotion. I gave this book 4 stars. I like the routines and the practicality of it all, but I think that this book is missing a new step on what to do after you have established the new habits. Is there a next step or is this it? In the end though I think this book is extremely helpful and a great place to start focusing your mental health, especially as Covid continues to plague many of our minds and bodies.Dr Rangan Chatterjee is regarded as one of the most influential doctors in the UK. A practising GP for the last two decades, Dr Chatterjee wants to inspire people to transform their health and happiness through making small sustainable changes to their lifestyles. Leading the charge on how healthcare and medicine is understood in the UK, Dr Chatterjee has co-created and teaches the widely acclaimed 'Prescribing Lifestyle Medicine' course with the Royal College of GPs, that has now been delivered to thousands of doctors and healthcare professionals. Marie Forleo: Hey. It’s Marie Forleo, and welcome to another episode of MarieTV and the Marie Forleo Podcast. Now, if one of your long-standing goals is to feel better in your mind, your heart, and your body, you are going to love today’s guest. Being in nature lowers stress levels, lessens depression, improves mental focus, boosts the immune system, increases endurance, reduces tiredness, reduces chance of disease. Marie Forleo: Yeah. I love this, too. You go into this in such easy depth in the book. I say that because the book is so much fun to go through. This notion of building it onto habits, BJ Fogg’s book, Tiny Habits, which I loved, because it explained exactly what we’re talking about so clearly that if you can link up a new, simple, small, easy to do habit to something that you already do. As regards Dr C’s breathing exercises, which are placed in the Mind section for some reason, these are “Simple Breathing” and “Breath counting”. They are all well and good but I’m somewhat disappointed that he doesn’t include some of the good breathing exercises he presented in one of his previous books, which I much preferred, since I don’t own those books.