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The Lifestyle First Podcast

The Lifestyle First Podcast

By Dr Alka Patel
Blending Lifestyle Medicine with Self Care.
Providing you a blueprint for a life of optimal health and happiness, care and compassion through The Lifestyle First Method.
Bringing you credible, motivating thought-stimulating and practical information and evidence from the field of Lifestyle Medicine.
With Dr Alka Patel - inspiring GP, Health Coach and Lifestyle Medicine Physician.
Making self care as easy as 1-2-3
#thelifestylefirstpodcast #tlfp #healthhacks #activatingactions
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Find Joy In Your Life
#10.09: E: Emotions: “How can you find joy?” “Joy is something you find within yourself.” Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast isKath Wynne-Jones, who is a TEDx speaker with her talk, “The 3 F’s of resilience,”and author of the book “Finding Joy Within.” In this episode we: · Deconstruct the meaning of joy · Highlight inner peace and inner centredness · Explore joy in the big things and the small things · Explore words for joy in different languages – shinrin yoku, fjaka · Consider happiness dependent on external factors and joy dependent on internal factors · Discuss meditation and the awareness it gives you about yourself · Explore creating time to do nothing and having both scheduled and unscheduled time · Consider the human need for certainty and variety · Highlight the need for joy to have intentionality · Consider the question – how do I intend to feel today? 1. The one question we discuss is “: “How can I find more joy?” 2. The two references we look at are · Tim Lomas et al. Happiness – Found in Translation. 2019 · Kath Wyyne-Jones. Finding Joy Within. 2022 3. The three actions to take are: · Connect with self- notice what you’re feeling and how can you change or maintain your emotional state · Create a ritual to start the day · Do what you love for 30 minutes a day. Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Socials www.workwithkath.co.uk https://www.linkedin.com/in/kath-wynne-jones-leader-coach-tedx-speaker-7a828859/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
25:40
May 29, 2022
Boost Your Memory
#10.07: L: Learning Habits: “What habits can boost your memory?” “Learning is a skill that can be mastered.” Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Giulia Remondino, TEDx speaker with her talk,Alter Your Past, Replay Your Future, and author of the book Genius By Choice In this very interesting episode, we: · Discuss learning to learn · Highlight the connection between learning and confidence · Discuss the difference between learning and recalling · Explore the ability to create mental representations of what we learn to build retention · Discuss the language of our brain based on images · Explore 3 phases of memory – encoding, storage, retrieval · Understand the 3 characteristics of memory based on images, association and emotion · Highlight 4 key emotions for memory – funny, scary, romantic, and disgusting · Discuss the immense capacity or our brain · Explore effective storage for memory · Highlight the importance of breaks at least every 90 minutes · Highlight the importance of sleep in processing memory. 1. The one question we discuss is “What habits can boost your memory?” 2. The two references we look at are · Giulia Remondino. Genius By Choice. 2020 https://www.amazon.co.uk/Genius-Choice-unconventional-Z-handbook-ebook/dp/B097Z32M5N/ref=sr_1_1?crid=3V0SK32T0VQN5&keywords=genius+by+choice&qid=1653122926&sprefix=genius+by+choice%2Caps%2C55&sr=8-1 · The Memory Capacity of a Human Brain. CNS Clinical Neurology Specialists. https://www.cnsnevada.com/what-is-the-memory-capacity-of-a-human-brain/ 3. The three actions to take are: · Turn concepts and words into images · Add emotion to learning – funny, scary, romantic or disgusting · Start from a trigger – create an association Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. Find Out More/Contact/Follow: Guest: Socials https://ingeniusly.com https://www.linkedin.com/in/giulia-selene-remondino-1a5849119/ https://www.instagram.com/giuliaremondino/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
25:15
May 22, 2022
Connect With Your Higher Self
#10.07: Y: Your Connections: “How can I connect better with myself and others?” Connect With Your Higher Self Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Irini Michaelidis, who is a global business leader, coach and educator who develops leaders to take a holistic approach to leadership. In this episode we: · Discuss genuine human connection to oneself · Discuss the need to connect as a biological imperative · Explore awareness, knowing, being · Highlight the need to increase observations of self first before co-connecting with others · Explore the need to slow down to speed up · Highlight how silence and stillness enhances productivity · Talk about creating rituals for personal space · Explore creating intentions when on digital platforms · Discuss loneliness and burnout · Explore energy as a connecting force · Explore Intention. Information. Interaction · Explore connection disconnection · Understand desire for connection as a signal to take action 1. The one question we discuss is “: “How can I connect better with myself and others?” 2. The two references we look at are · Redcay E, et al. Live face-to-face interaction during fMRI: a new tool for social cognitive neuroscience. NeuroImage.2010; 50(4), 1639-47 https://pubmed.ncbi.nlm.nih.gov/20096792/ · Saxe, R., et al. Acute social isolation evokes midbrain craving responses similar to hunger. Nature Neuroscience. 2020; 23: 1597-1605 https://www.nature.com/articles/s41593-020-00742-z 3. The three actions to take are: · Connect with self- create rituals to get centred · Connect with others - notice how you connect with others · Notice who you connect with- be intentional Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Socials https://ca.linkedin.com/in/irini-michaelidis-yu https://www.instagram.com/irini.michaelidis irini@6sess.com Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ
30:38
May 15, 2022
The Power of Breath-work
#10.06: T: Time Out:” What are the benefits of safe, regular breath-work?” The Power of Breath-work “Breath is our lifeforce.” Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Breath Coach and Yoga and Massage Expert, Lyyne Matthews In this episode we: · Discuss the origins of breath-work to sustain life, gain energy and expand consciousness · Explore the connection between breathing and feeling · Highlight how to use breath to support you in any situation · Discuss the popularisation of breath-work · Explore simple breathing practices to create space for unresolved challenges · Discuss parts of the brain that connect breathing to states of mind · Explore the breathing pacemaker in the brain · Discuss nostril predominance at different parts of the day and the impact on productivity · Simplify breathing · Highlight how simply bringing attention to the breath can make a difference to how you feel · Explore alternate nostril breathing - nado shodhana pranyama · Discuss our cooling moon side and heating sun side · Consider depression and anxiety and how different breathing techniques can harm and heal · Highlight the importance of learning about breathing through practice rather than through books · Discuss regular practice and incorporating breath-work into daily life · Highlight the importance of talking to a breath specialist for specific challenges -x- 1. The one question we discuss is “what are the benefits of safe regular breath-work?” 2. The two references we look at are · Melnychuk, M. C., et al. The bridge between the breath and the brain: synchronisation of respiration, a pupillometric marker of the locus coeruleus, and an EEG marker of Attentional Control State. Brain Science. 2021. 11(10): 1324 https://www.mdpi.com/2076-3425/11/10/1324 · Yackle, k., et al. Breathing control centre neurons that promote arousal in mice. Science. 2017. 255(6322): 1411-1415 https://pubmed.ncbi.nlm.nih.gov/28360327/ 3. The three actions to take are: · Keep it simple, keep it soft – slow deep breath in, in for 4 out for 8, find your own natural rhythm · To build a regular practice, clear a physical space that you learn to recognise as a place to focus on your breathing · Enjoy the discovery that breath-work gives you. Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Socials https://www.instagram.com/yogaandthaimassage/ https://www.facebook.com/Lynne-Matthews-Yoga-Thai-Massage-336824066841212 Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/
20:32
May 08, 2022
How To Sleep Better
#10.05: S: Sleep: “How can I stop my racing thoughts from preventing me sleeping?” “The heart beats, the mind thinks” Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Sleep Science Coach, Dr Kimberly Lemke. In this episode we: · Discuss the thoughts that keep us awake · Explore night times routine to quieten the mind · Highlight the concept of cognitive distraction and how to use your 5 senses to be in control of what you want to think about · Discuss normal night wakenings · Consider how we reinforce night wakening’s by worrying about them · Explore the concept of constructive worrying in the day to relive worrying in the night · Discuss how to stop worrying about not sleeping -x- 1. The one question we discuss is “how can I stop my racing thoughts from preventing me sleeping 2. The two references we look at are i.  Quiet your Mind and Get to Sleep: solutions to insomnia for those  with depression, anxiety or chronic pain. Manber, R and Carney, C. E. 2009 https://smile.amazon.co.uk/Quiet-Your-Mind-Get-Sleep/dp/1572246278/ref=sr_1_1?crid=18B6JF823GT47&keywords=manber+quiet+your+mind&qid=1651045215&sprefix=manber+quiet+your+mind%2Caps%2C47&sr=8-1 ii. Behavioural and Hypnotic Treatments For Insomnia Subtypes: Behavioural Sleep Medicine. 2003. 1 (2): 81-101 i. The three actions to take are: · Don’t catastrophise – your brain knows how to sleep · Control what you think about – replace what you don’t want to think about with what you do want to thing about to self soothe · Prethink your worry – identify your two best next steps to deal with what’s worrying you Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://drkimberlylemke.com/ www.driftcourse.com Socials https://www.linkedin.com/in/dr-kimberly-lemke-8b38856a/ https://twitter.com/drkimberlylemke https://www.instagram.com/kimberley.lemke/?hl=en Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
25:53
May 01, 2022
Why Your Pelvic Floor Matters
#10.04: E: Exercise: “Why is pelvic floor exercise the forgotten exercise?” “I can tell how well your pelvic floor’s working by the shape of your butt!” Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Pelvic Floor Trainer, Jenni Russel. In this episode we: · Explore the pelvic floor as the foundation holding up your trunk analogous to the foundations of the house. · Discuss the position of looks over function in society · Explore the role of the pelvic floor as related to sex and babies · Highlight the difficulties having conversations about the pelvic floor in relation to continence, constipation and childbirth · Consider the need for pelvic floor education in school years · Explore the role of the pelvic floor in movement and injury · Explore the pelvic floor as the cornerstone of stability for the body · Consider the rewards of a strong pelvic floor · Discuss the connection between confidence and a weak pelvic floor and impact on social decisions and personality. · Highlight how 1 in 3 women are affected by pelvic floor issues. -x- 1. The one question we discuss is “why is pelvic floor exercise the forgotten exercise?” 2. The two references we look at are (i) Jenni Russell. Can a vagina buy a Mercedes? 2005 https://smile.amazon.com/Can-Vagina-Really-Buy-Mercedes/dp/0955133300/ref=sr_1_1?crid=3MSC98W4RCUAL&keywords=can+a+vagina+buy+a+mercedes&qid=1650371566&sprefix=can+a+vagina+buy+a+mercede%2Caps%2C129&sr=8-1 (ii) Jenni Russel. Pelvic Floor Secrets.2019. Filament Publishing https://smile.amazon.com/Pelvic-Floor-Secrets-Jenni-Russell/dp/1908691395/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1650371610&sr=8-2 3. The three actions to take are: · The cough test: lay down put your hands on your tummy and cough – what happens? Your tummy should draw in · The breath test- stand and inhale – what happens? Your abdomen should expand out. · The lift- lift the perineum upwards Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.jennirussell.com/Jenni-Russell’s-masterclass/ Socials https://www.linkedin.com/in/jenni-russell-34627a23/ https://twitter.com/PelvicSecrets https://www.instagram.com/pelvicsecrets/?hl=en https://www.facebook.com/jenni.russell.5 Host Website: https://dralkapatel.com/
31:05
April 24, 2022
Eat Well, Transform Your Body
#10.03: F: Food: How does the food I eat affect my metabolic health?” Eat Well. Transform Your Body “What you measure you can improve” Take the LQ test: https://dralkapatel.com/lq-test/ My guests on this week’s episode of The Lifestyle First Podcast are Dr Estrelita van Rehnsburg and Issy Warrack In this episode we: · Discuss metabolic health and metabolism in the context of energy · Explore misconceptions about food and health · Highlight the increasing prevalence of lifestyle diseases · Discuss dietary guidelines · Explore theories related to eating less fat and more carbohydrates · Discuss the myth eating fat makes you fat · Explore the food industry · Consider the role of hyperinsulinaemia and insulin resistance in multiple diseases · Discuss continuous glucose monitoring · Consider supplementation with various diet choices -x- 1. The one question we discuss is “how does the food I eat impact on my metabolic health?” 2. The two references we look at are (i) Eat Well or Die Slowly, Your guide to metabolic Health. Dr Estrelita van Rensburg and Issy Warrack. 2020 https://smile.amazon.co.uk/Eat-Well-Die-Slowly-Metabolic/dp/1838137807/ref=sr_1_1?crid=B5LUDS6XZ7OX&keywords=eat+well+or+die+slowly&qid=1649702583&sprefix=die+slowly%2Caps%2C54&sr=8-1 (ii) Lore of Nutrition. Challenging Conventional Dietary Beliefs. Tim Noakes and Marika Sboros. 2018 https://smile.amazon.co.uk/Lore-Nutrition-Challenging-conventional-dietary/dp/1776092619/ref=sr_1_1?crid=3U35GGS53Z9PB&keywords=lore+of+nutrition&qid=1649702550&sprefix=lore+of+nutrition%2Caps%2C51&sr=8-1 3. The three actions to take are: · Determine your waist:height ratio, aiming for
34:35
April 17, 2022
Take Control Of Your Super-Ego
#10.02 I: Identity : “How does your super-ego influence your identity?” “We are not human beings, we are human becomings” Take Control of Your Super-ego Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Ashton Smythe, Love and Mindset Coach In this episode we: · Explore Freuds theory of the id, the ego and the superego · Discuss borrowing identities from our parents and society · Highlight how identity is controlled by our belief systems · Discuss morality and reality · Explore quietening the ego and silencing the ego · Explore fear-based thinking · Consider widening perspectives when making judgements · Discuss the power of the spoken word · Consider the evolving identity -x- 1. The one question we discuss is “How does ego influence your identity?” 2. The two references we look at are: (i) Jonathan Gravenor. The Other Side of Ego TEDxOcala https://youtu.be/g72SmMdFBpk (ii) Todd Herman. The Alter Ego. 2019 https://smile.amazon.co.uk/Alter-Ego-Effect-Identities-Transform/dp/0062959735/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1649243132&sr=8-1 (iii) The three actions to take are: · Ask yourself a powerful introspective question – if my identity was changeable, how would I change it to have a more empowered life · Quieten your ego · Think of yourself as a human becoming, not a human being Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://loveorangeplanet.com/home https://loveop.kartra.com/page/register Socials https://www.linkedin.com/in/ashtonpaul26/ https://www.instagram.com/ashton26paul/ https://loveorangeplanet.com/home https://www.facebook.com/loveorangeplanet Podcast: OrangeTintedGlasses Ebook: The-alchemy-of-romantic-love-e-book £5.00 Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
27:39
April 10, 2022
Use Curiosity To Find Your Purpose
#10.01: L: Life's Purpose: Why is curiosity the route to finding your purpose? Use curiosity to find your purpose Curiosity is the engine and fuel that helps us to find what we seek ”Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Curiosity Coach, Melinda Mulcahy In this episode we: · Discuss the omnipresence of curiosity · Explore triggers that ignite thoughts · Highlight brain activity and discuss dopamine as a desire chemical for seeking information · Explore the connection between learning, retention and curiosity · Explore curiosity at the intersection of passion, purpose, meaning and creation · Consider curiosity in the workplace · Discuss using curiosity to navigate uncertainty -x- 1. The one question we discuss is “why is curiosity the route to finding your purpose?” 2. The two references we look at are (i) The Business Case for Curiosity Harvard Business Review. Francesca Gino. https://hbr.org/2018/09/the-business-case-for-curiosity (ii) Matthias Gruber. TEDx UCDavisSalon. This is Your Brain on Curiosity. https://youtu.be/SmaTPPB-T_s 3. The three actions to take are: · Ask “What is it I’m really seeking” · Ask “What makes me feel good?” · Ask “What can I learn?” Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.curiousyou.com/ Socials https://www.linkedin.com/in/melindamulcahy1/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social:s https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
29:55
April 03, 2022
#9.11: Bonus: "Be an action taker."
#9.11: Bonus: “Be an action taker.” Take the LQ test: https://dralkapatel.com/lq-test/ In this episode we take a look back at the highlights of this season with a reminder of the key actions from each season. Episode 1, Life’s Purpose. 1. Know your why feeling- feel that warmth and contentment- when you make a decision, ask yourself, is this going to give you my why feeling? 2. Visualise having already achieved what you want to achieve. 3. Ask yourself what happens if you don’t do what you have set up to do. Episode 2, Identity. 1. FHB Practice – Feet on Floor, Hand on Heart, Body on Breath. 2. Do a gratitude practice - write down 3 things that made you feel grateful. 3. Take care of your limiting I Am statements- move a negative statement into the past tense or release it into a potential. Episode 3, Food. 1. Move to a plant based diet. 2. Spend time with friends and family – experience the joy of living and connecting and not the fear of dying. 3.  Pay attention to how you feel with whatever changes you make- whatever you do has a corresponding benefit, if is pleasureable and meaningful you’ll do more of it. Episode 4, Exercise. 1. Focus on your core values and lend these values to your fitness routines. 2. Find the playful elements – connect fun to your goals to soften your goals. 3. Make the time- prioritise time for exercise and repair because it’s important to you. Episode 5, Sleep. 1. Don’t be fooled by the feeling of sleepiness- even if you don’t feel sleepy, you still need sleep. 2. Eat fruit high in antioxidants. 3. Eat yoghurt with friendly bacteria. Episode 6, Time Out. 1. Find a way to connect with yourself everyday – try journaling or writing a letter to connect with your core inner self. 2. Ask yourself “what else is possible?” – create a headspace of curiosity and possibility and openness rather than judgement and closed thinking. 3. Find a way to be useful to another person. Episode 7, Your Connections. 1. Practice good connection when interacting and focus on creating trust and security instead of just focusing on issues and concepts and ideas. 2. Use touch and proximity in interactions when you can- closing the distance changes the meaning of a conversation. 3. Remove distractions when communicating- be present in the moment, pay attention. Episode 8, Learning Habits. 1. Break your challenges into small chunks. 2. Reward yourself for your actions. 1. Create a short, middle and long-term goal. Episode 9, Emotions. 1. Build moments of reflection into your working day. 2. Build mental fitness gradually. 3. Work with someone who can help you navigate your internal landscape. Episode 10, First Motivation and Mindset. 1. Recognise imposter syndrome in yourself, be self-aware. 2. Be willing to entertain other perspectives. 3. Keep a praise file to draw yourself back to the positive. What one action will you take? Leave your comments below.
35:45
March 13, 2022
#9.10: First: “How can I banish imposter syndrome?”
Take the LQ test: https://dralkapatel.com/lq-test/ My guests on this week’s episode of The Lifestyle First Podcast are Lea Sellers and Rosalind Adler from The Confidence People Lea is a media trainer and communications consultant and has been a producer on programmes such as Question Time, Newsnight and Channel 4 News, And Rosalind  is a trainer specialising in communications skills and her work is informed by her parallel careers as an actress and writer. In this episode we: · Discuss how to define imposter syndrome · Explore the disconnect between perceived and actual performance · Highlight the root of imposter syndrome in fear · Explore gender differences in the manifestation of imposter syndrome · Explore varying presentations · Consider self-doubt as a strength and recognition of humility -x- 1. The one question we discuss is “how can I banish imposter syndrome?” 2. The two references we look at are (i) Dr Denise Cummins - Do You Feel Like an Imposter? https://www.psychologytoday.com/gb/blog/good-thinking/201310/do-you-feel-impostor (ii) Valerie Young. The Secret Thoughts of Successful https://smile.amazon.co.uk/Secret-Thoughts-Successful-Women/dp/0307452719/ref=sr_1_1?crid=3MBXG0XM8HTS9&keywords=valerie+young+imposter+syndrome&qid=1646165654&sprefix=valerie+youn%2Caps%2C70&sr=8-1 3. The three actions to take are: · Self-awareness: noticing characteristics · Willingness to entertain other perspectives · Keep a praise file Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.theconfidencepeople.com/ Email info@theconfidencepeople.com Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social:s https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
20:53
March 06, 2022
#9.09: E: Emotions: "How can I build better mental fitness?"
Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Lori West, psychotherapist, coach and author of “Just Notice” and “Just Connect.” In this episode we: · Discuss switching on mental fitness · Explore the stress loop · Discuss activation of your observing self · Explore the value of taking a bird’s eye view on life · Explore the I-AM- I method of mindfulness · Consider mindfulness in the moment · Discuss responding to life rather than reacting to life · Highlight taking responsibility for our responses · Discuss cautions with mindfulness -x- 1. The one question we discuss is “How can I build better mental fitness?” 2. The two references we look at are (i) Lori West. Just Notice. December 2020 https://www.amazon.co.uk/Just-Notice-Activating-Performance-Effortlessly/dp/1838044523 (ii)  Lori West. Just Connect. November 2021. https://smile.amazon.co.uk/Just-Connect-Brilliant-Relationships-Effortlessly/dp/1838044566/ref=sr_1_1?crid=3LUJQU0IF48C2&keywords=lori+west+just+connect&qid=1645780224&sprefix=lori+west+just+connect%2Caps%2C71&sr=8-1 3. The three actions to take are: · Build moments of reflection into your working day, remembering to mentally breathe both in and out · Build your mental fitness gradually, as you would any other type of fitness · Work with someone who can help you navigate your internal landscape, as it can occur initially as uncharted territory Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://businessbrillianceworkplacemindfulness.com Socials https://businessbrillianceworkplacemindfulness.com https://linkedin.com/in/lori-west-business-brilliance https://facebook.com/businessbrilliance_mindfulness https://instagram.com/businessbrilliance_mindfulness Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
22:07
February 27, 2022
9.08: L: Learning Habits: "How can I harness my brain's happy chemicals to create happy habits?"
Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Dr Loretta Breuning, founder of the Inner Mammal Institute, Professor Emirata of Management at California State University and author of Habits of a Happy Brain In this episode we: · Discuss DOSE chemicals- dopamine, oxytocin, serotonin and endorphins · Explore animal behaviour in response to reward and survival needs · Highlight the need to acknowledge our inner mammal exists · Explore our verbal and non-verbal brains · Understand dopamine as a motivation chemical, oxytocin as a bonding chemical, · and serotonin as a status chemical · Explore strength and status as an important survival mechanism · Consider taking responsibility for the mechanism’s we have inherited · Explore how emotional pathways need repetition -x- 1. The one question we discuss is, “How can I harness my brain’s happy chemicals to create happy habits?” 2. The two references we look at are (i) Habits of a Happy Brain. Loretta Breuning. 2015 https://smile.amazon.co.uk/Habits-Happy-Brain-Serotonin-Endorphins/dp/1440590508/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644595189&sr=8-1 (ii) Status Games. Loretta Breuning. 2021 https://smile.amazon.co.uk/Status-Games-Why-Play-Stop/dp/1538144190/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644595163&sr=8-5 3. The three actions to take are: · Break big challenges into small chunks, focusing on the behaviour you want · Reward yourself for doing a particular behaviour · Give yourself a short-term, middle-term and long-term goal Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://innermammalinstitute.org/ Socials https://www.facebook.com/LorettaBreuningPhD https://twitter.com/InnerMammal https://www.linkedin.com/in/lorettabreuning/ https://www.instagram.com/inner.mammal.inst/ https://www.youtube.com/c/InnerMammalInstitute Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social:s https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk
19:44
February 20, 2022
#9.07: Y: Your Connections: What’s the link between connection and communication?
Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is John Howard- author of More than Words – the science of deepening love and connection in any relationship. In this episode we: · Discuss the secret of connection in order to communicate effectively · Explore the need for connection to enable safe and secure communication · Highlight how 80% of communication is non-verbal and 90% of information we gather is subconscious for survival and safety purposes · Discuss the impact of incongruity between verbal and non-verbal communication · Explore how to deepen yourself through relationships by imporving relationships · Highlight the importance of focusing on creating security before conveying ideas and concepts · Discuss the use of touch and proximity to create safety · Highlight how the quality of your relationships is a determinant of your longevity and health and wellness · Explore using acting techniques to change tonality and expression · Explore practising what good conversations might sound like to create templates in your memory · Explore use of the word we and inviting others into a growth process rather than a defence process -x- 1. The one question we discuss is, “what’s the link between connection and communication?” 2. The two references we look at are (i) Howard. J. Get More Than Words. 2022. S&S Simon Element https://www.amazon.com/More-Than-Words-Connection-Relationship/dp/1982182326\ (ii) Tatkin. S. Wired for Love: How Understanding Your Partner's Brain and Attachment Style Can Help You Defuse Conflict and Spark Intimacy. 2012.NewHarbinger https://smile.amazon.co.uk/Wired-Love-Understanding-Partners-Conflicts/dp/1608820580/ref=sr_1_1?crid=3SJBD6UUQ4SJK&keywords=wired+for+love&qid=1644673144&sprefix=wired+for+love%2Caps%2C58&sr=8-1 3. The three actions to take are: · Use touch and proximity in interactions · Practice good connection instead of just talking about issues · Remove distractions when communicating Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://readysetlove.com/- to practice relationship skills and security https://getmorethanwords.com/- to get the book and additional bonuses Socials https://www.facebook.com/johnhowardatx/ https://www.instagram.com/johnhoward_atx/ https://twitter.com/johnhowardatx https://www.youtube.com/channel/UC4dxbujJe8yj2mAXpP8tbSw Host Newsletter: https://dralkapatel.com/mailinglist
33:16
February 13, 2022
#9.06: T: Time Out: “How can I keep moving forward in the face of uncertainty?”
Take the LQ test: https://dralkapatel.com/lq-test/ “Sit down and let it un-scroll” My guest on this week’s episode of The Lifestyle First Podcast is Maggie Smith. Maggie is author of the national best seller Keep Moving – notes on loss, creativity and change and of Keep Moving – the Journal. In this episode we: Discuss the muscle of hope Explore ways to keep perspective on the size of a problem Highlight way of grounding and reconnecting with your identity Explore taking a birds eye view of the timeline of your life Discuss writing and journaling as a therapeutic tool Look at self-care and self-compassion practices Talk about the mindset of curiosity instead of judgment Focus on the next best step -x- 1. The one question we discuss is, “how can I keep moving forward in the face of uncertainty?” 2. The two references we look at are (i) Keep Moving – notes on loss, creativity and change https://smile.amazon.co.uk/Keep-Moving-Notes-Creativity-Change/dp/1982132078/?_encoding=UTF8&pd_rd_w=EDUHf&pf_rd_p=662d1ba3-66b0-4454-81f1-78fad52249a6&pf_rd_r=FKP8W8EGPX07HH53GP8Q&pd_rd_r=c858206a-a5eb-4295-86a9-fb4b41d26c3d&pd_rd_wg=hOFNB&ref_=pd_gw_ci_mcx_mr_hp_atf_m (ii) Keep moving – The Journal – thrive through change and create a life you love https://smile.amazon.co.uk/Keep-Moving-Journal-Thrive-Through/dp/1982196270/?_encoding=UTF8&pd_rd_w=EDUHf&pf_rd_p=662d1ba3-66b0-4454-81f1-78fad52249a6&pf_rd_r=FKP8W8EGPX07HH53GP8Q&pd_rd_r=c858206a-a5eb-4295-86a9-fb4b41d26c3d&pd_rd_wg=hOFNB&ref_=pd_gw_ci_mcx_mr_hp_atf_m 3. The three actions to take are: · Ask yourself “what else is possible?” – create a headspace of curiosity · Find a way to connect with yourself everyday – try journaling · Find a way to be useful to another person Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://maggiesmithpoet.com/ Socials @maggiesmithpoet https://twitter.com/maggiesmithpoet https://www.instagram.com/maggiesmithpoet/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk
22:26
February 06, 2022
#9.05: S: Sleep:"Why is sleep critical for my survival?"
Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Dragana Rogulja. Dragana is a TEDx speaker with her talk – “The dark side of light.” She is a neuroscientist and circadian biologist and Associate Professor of neurology at the Harvard Medical School In this episode we: Discuss sleep and survival Explore premature death with sleep deprivation in flies Highlight the similarities between humans and flies Discuss loss of 25% of sleep resulting in loss of 25% of lifespan Explore the connection between sleep and brain functions – thinking, memory Explore the connection between sleep and the gut and the production of reactive oxygen species ROS Consider the role of antioxidants for health and survival Discuss the difference between the feeling of the need for sleep and the actual need for sleep -x- 1. The one question we discuss is “why is sleep critical for my survival.”?” 2. The two references we look at are (i) TEDx –The Dark Side of Light” https://youtu.be/o0q3veMwv6A (ii) Vaccaro, A. et al. Sleep loss can cause death through accumulation of reactive oxygen species in the gut.  Cell. 2020.181 (6): 1307-1328 https://www.sciencedirect.com/science/article/pii/S0092867420305559 3. The three actions to take are: · Don’t be fooled by the feeling of sleepiness · Eat fruit high in antioxidants · Eat yoghurt with friendly bacteria Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://neuro.hms.harvard.edu/faculty-staff/dragana-rogulja Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
28:13
January 30, 2022
#9.04: E: Exercise: "How can you make fitness focused and fun?"
Take the LQ test: https://dralkapatel.com/lq-test/ “What truly is it that you want?” My guest on this week’s episode of The Lifestyle First Podcast is Martin Sharpe. Martin is a TEDx speaker with his talk – the power of And. He is also a multi award winning international coach and author of a number of business books, including beat the statistics. Martin is a qualified fitness trainer and helps people obtain the fitness and lifestyle that makes then happier and more confident In this episode we: Discuss the meaning of fitness Explore the images associated with the fitness industry Highlight the connection between core values and motivation to exercise Discuss the ripple effect of fitness beyond fitness Explore ways to find fun in exercise -x- 1. The one question we discuss is “How can you make fitness focused and fun?” 2. The two references we look at are (i) TEDx –The Power of “And” https://youtu.be/hmaj_nq28Ag (ii) Linking Your health and fitness to the things that matter most to you – the key to success! https://www.ab-fit.com/abfit-blog/2019/7/10/blog-post-3 3. The three actions to take are: · Focus on core values – lend these values to your fitness routines · Find the playful elements · Make the time- for exercise and repair Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://martinsharp.com Socials https://www.linkedin.com/in/martinsharp https://www.facebook.com/SharpFitForLife https://www.instagram.com/martinsharpuk/ https://twitter.com/martinsharpuk Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
25:05
January 23, 2022
#9.03: Food: " How can I reverse disease through food?"
Take the LQ test: https://dralkapatel.com/lq-test/ “Move from fear of dying to joy feeling good.” My guest on this week’s episode of The Lifestyle First Podcast is Dr Dean Ornish, The Father of Lifestyle Medicine, multi best-selling author and Founder of the Ornish Programme. In this episode we: Explore reversing heart disease within in 1 month Highlight changing your gene expression within 3 months Discuss increasing your lifespan by reversing cellular level ageing Explore common underlying mechanisms in disease Describe the key principles of lifestyle change – eat well, move more, stress less, love more Review research on covid and plant-based eating Explore the Ornish Diet -x- 1. The one question we discuss is “How can I reverse disease through food?” 2. The two references we look at are (i) Book: Undo It – how simple lifestyle changes can reverse most chronic diseases. https://smile.amazon.co.uk/Undo-Lifestyle-Changes-Reverse-Diseases/dp/0525480021/ref=sr_1_1?crid=10V9LUXEB4STQ&keywords=undo+it+dean+ornish&qid=1641584719&sprefix=undo+it+dean+ornish%2Caps%2C128&sr=8-1 (ii) Book: The Spectrum. Ballantine Books. 2008 https://smile.amazon.co.uk/Spectrum-Scientifically-Proven-Program-Better/dp/0345496310/ref=sr_1_1?crid=2N4MQZXXMIM8B&keywords=spectrum+dean+ornish&qid=1641584668&sprefix=spectrum+dean+ornish%2Caps%2C80&sr=8-1 3. The three actions to take are · Food- move to a plant based Ornish diet · Exercise - If you like it, you’ll do it · Pay attention to how you feel with whatever changes you make- whatever you do has a corresponding benefit Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.ornish.com/ Socials https://www.instagram.com/deanornishmd/ https://www.facebook.com/Ornish/ https://www.linkedin.com/in/dean-ornish-m-d https://twitter.com/DeanOrnishMD Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk
25:30
January 16, 2022
#9.02: I: Identity: "How can I uncover the leader that I am?"
Take the LQ test: https://dralkapatel.com/lq-test/ “The path of leadership is the path of self-development.” My guest on this week’s episode of The Lifestyle First Podcast is Neil Seligman, author, keynote speaker and founder of The Conscious Professional. In this episode we: Explore the identity of being a leader Discuss self-leadership Highlight leadership styles from power and control to conscious leadership Talk about expanding awareness to understand what’s happening in a business, family and our own lives through a creative process Explore mindfulness as a map to our inner human experience - the arrow pointing inwards -x- 1. The one question we discuss is “How can I uncover the leader that I am?” 2. The two references we look at are (i) Book: Neil Seligman. Conscious Leadership: reveal your potential, inspire excellence. White Lion Publishing. 2019 https://www.amazon.co.uk/gp/product/1781319324/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i1 (ii) Book: Neil Seligman. 100 Mindfulness Meditations. 2016 https://www.amazon.co.uk/gp/product/0995523207/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i0 3. The three actions to take are · Do the FHB Practice – Feet on Floor, Hand on Heart, Body on Breath · Do a gratitude practice – write down 3 things that made you feel grateful · Take care of your limiting I Am statements – move negative statements into the past test or release it into a potential. Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://neilseligman.com/ Socials https://www.instagram.com/neil.seligman/ https://www.facebook.com/mindfulneil https://www.youtube.com/user/ConsciousProTV https://twitter.com/neilseligman https://www.linkedin.com/in/neilseligman/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ
30:11
January 09, 2022
9.01: L: Life's Purpose: "How can you start your year with purpose?"
Take the LQ test: https://dralkapatel.com/lq-test/ “We know as humans we are motivated by pain and gain.” My guest on this week’s episode of The Lifestyle First Podcast is Cheryl Chapman, professional speaker and speaker coach and author of the book “Find Your Why.” In this episode we: Explore why we give up on our resolutions Discuss motivation through pain and gain Highlight the emotive aspects of motivation Uncover the aim of purpose – awareness, intention, manifestation Talk about intention as the wind beneath your wings Explore the ‘why’ feeling 1. The one question we discuss is “How can you start your year with purpose? 2. The two references we look at are (i) Chapman., C. Find Your Why. 2015 https://smile.amazon.co.uk/Find-Your-Why-Frickin-Awesome-ebook/dp/B019QQYIRY/ref=sr_1_1?crid=3FIQHUTLXYAE1&keywords=cheryl+chapman+find+your+why&qid=1641119132&sprefix=cheryl+chapman+find+your+why%2Caps%2C72&sr=8-1 (ii) Simon Sinek TED Talk Start with Why https://youtu.be/_-fdJzvpX60 3. The three actions to take are · Why feeling- think about how you want to feel when setting your resolutions · Why visualisation- imagine yourself already having achieved your resolutions · Why not – what happens if you do not do what you have set out to do. Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Email cheryl@cheryl-chapman.com Website https://www.cheryl-chapman.com/ Social https://www.linkedin.com/in/cherylchapman-find-your-why/ https://www.facebook.com/cheryl.chapman.29 https://www.instagram.com/drcheryl.chapman29/ https://twitter.com/cherylchapman_ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ
29:42
January 02, 2022
#8.11: Bonus: " What new action will you take from this season?"
Take the LQ test: https://dralkapatel.com/lq-test/ In this episode we take a look back at the highlights of this season with a reminder of the actionable tips shared by the guests. Which of the following actions have you taken for better health and happiness, and which new action will you take from this season? Episode 1, Professor Gordon Matthews, Ikigai 1. Laugh at yourself – don’t take yourself too seriously 2. Enjoy the outside world and the people you love 3. Enjoy the gift of life that we have Episode 2 Zahra Dry, how to disconnect identity from stereotypes 1. Create your own social media page to educate others on identity and stereotypes 2. Know when to step away from negative news 3. Research different forms of cultural art Episode 3, Meeta Darji, emotional eating 1. Prioritise sleep to create a better emotional state so you can make wiser food choices 2. Have food swaps accessible to you 3. Take a pause before eating and be aware to allow your conscious mind to support your food choices Episode 4, Brian Keane, creating the right mindset for fitness. 1. Get clear on the end goal- know what you’re going after 2. Focus on progress and track 3. Switch your mindset form intensity to consistency Episode 5, Dr Lindsay Browning, sleep patterns and shift work. 1. Be aware of lighting – get lots of light exposure during your shift and  decrease this at the end of the shift 2. Take a prophylactic nap just before going to work to top up your sleep 3. Talk to your family about the realistic demands of shift work Episode 6, Pandit Dasa, being more mindful at work 1. When you wake up instead of reaching for your phone, take 10 deep breaths and think of 1 thing you’re grateful for 2. Appreciate a colleague and their contributions at work 3. At dinner time with the family, each share one thing you’re grateful for before you start your meal. Episode 7 Dr Alexandra Stockwell, what makes marriage work. 1. Pay attention to the transitions in your marriage – make one of those parts of your day you come together more satisfying and nourishing 2. Cultivate curiosity – ask your partner interesting, fun question 3. Take some time to think about what you want in a marriage Episode 8 Dr Bena Kallick, habits of the mind 1. To care –to care about the way the world is working 2. To pay attention – what can you do differently 3. Set one of the16 habits as a goal for yourself Episode 9, Richard Wilmore, using the arts to enhance your emotional health. 1. Try a little bit of everything for creativity 2. Make mark- get paper and colours and release 3. Sing louder the next time you sing – use your voice Episode 10, the mindset traits of successful people – stickability, trustability, adaptability, responsibility, thrivability. 1. Write down your most important goal every morning and ask yourself – what action will I take today to take me closer to this goal? 2. Create a powerful belief system with certainty attached. Say out loud I am certain I will achieve what I have set out to achieve 3. Celebrate every single step you take in your journey And that’s a wrap! See you in 2022.
35:13
December 12, 2021
#8.10: First: " What are the mindset traits of successful people?"
Take the LQ test: https://dralkapatel.com/lq-test/ “Taking responsibility for their actions is an essential trait of successful people.” In this episode I share with you the 5 mindset traits of successful people Stickability – they stay committed Trustability – they trust the process Adaptability – they learn to adapt R: Responsibility – they take ownership T: Thrivability – they strive to improve Which of these success traits will you  S.T.A.R.T. to develop? -x- 1. The one question I discuss is “What are the mindset traits of successful people?” -x- 2. The two references we look at are (i) TEDx: The power of belief, mindset and success - Eduardo Briceno. https://youtu.be/pN34FNbOKXc (ii) TED: Grit – the power of passion and perseverance - Angela Lee Duckworth https://www.ted.com/talks/angela_lee_duckworth_grit_the_power_of_passion_and_perseverance?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare -x- 3. The three actions to take are: · Write down your most important goal every morning and ask yourself – what action will I take today to take me closer to this goal? · Create a powerful belief system with certainty attached. Say out loud I am certain I will achieve what I have set out to achieve · Celebrate every single step you take in your journey Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
08:19
December 05, 2021
#8.09: E: Emotions: "How can art enhance your emotional health?"
Take the LQ test: https://dralkapatel.com/lq-test/ “How can art enhance your emotional health?” My guest on this week’s episode of The Lifestyle First Podcast is Richard Wilmore, Director of Storytelling for the arts in health non-profit Hearts Need Art and host of the podcast Arts for the Health of it. In this episode we: Discuss the breadth of the arts- music, art, singing, drawing Explore the connection between music, memories and emotions Explore the inhibition of creativity Talk about why we turn to the arts at times of crisis Explore how life would be if we were always creating Talk about the work of Hearts Need Arts Highlight the ways arts are used in healthcare and hospitals to increase recovery for mental illness by enabling expression of feelings in new ways Explore the integration of the arts in health care training Discuss writing freely as a way of processing life experiences -x- 1. The one question we discuss is “How can art enhance your emotional health?” -x- 2. The two references we look at are (i) Corry Macdonald. Life In Full Colors. 2020 https://smile.amazon.co.uk/Life-Full-Colors-Childlike-Intelligence/dp/1735496707/ref=sr_1_4?keywords=life+in+full+colors&qid=1638031043&sr=8-4 (ii) Amy Latta. Practice Makes Progress. Page Street Publishing 2022 https://smile.amazon.co.uk/Practice-Makes-Progress-Creative-Journal/dp/1645673685/ref=sr_1_1?keywords=practice+makes+progress+amy&qid=1638031103&sr=8-1 -x- 3. The three actions to take are: · Try a little bit of everything- try any way to create that you can and see what you like · Make mark – get paper and start scribbling · Sing louder the next time you sing Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://heartsneedart.org/ Socials https://www.facebook.com/heartsneedart/ https://www.instagram.com/HeartsNeedArt/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
25:45
November 28, 2021
#8.08: L: Learn Habits: "How can we cultivate early habits of the mind?"
Take the LQ test: https://dralkapatel.com/lq-test/ “We are working for a more thoughtful world-full of thought and more caring.” My guest on this week’s episode of The Lifestyle First Podcast is Dr Bena Kallick, co-founder of the Institute for Habits of Mind and co-author of the book Leading Learning Organisations with Habits of Mind. In this episode we: Discuss habits that are designed to help you to use your mind well Explore the habit of thinking flexibly to explore ideas and options Discuss the habit of managing impulsivity- the first thing you think of is not the only thing you think of Explore the habit of persisting as essential for living and learning Highlight the habit of gathering data through your senses Talk about the habit of clarity by speaking more precisely beyond jargon Discuss the habit of listening with empathy to understand without the need to agree Explore how to become a problem solver through habits of mind Uncover the willingness to be more metacognitive – thinking about our thinking Discuss modelling our habits of mind -x- 1. The one question we discuss is “How can we cultivate early habits of the mind?” -x- 2. The two references we look at are (i) Arthur L Cost and Bena Kallick. Leading Learning Organisations with habits of mind https://www.habitsofmindinstitute.org/shop/leading-learning-organizations-with-habits-of-mind/ (i) Raising Caring, Capable Kids with Habits of Mind. Lauren A. Camer and Angela Idavaia.Cox. https://www.habitsofmindinstitute.org/shop/raising-caring-capable-kids/ -x- 3. The three actions to take are: · Care about the world. · Notice and pay attention. · Pick one of the 16 habits as a goal and have a strategy for implementing this. Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.habitsofmindinstitute.org/what-are-habits-of-mind/ Socials Twitter: @benakallick LinkedIn: @benakallick Facebook: @InstituteforHabitsofMind Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk
26:04
November 21, 2021
#8.07: Y: Your Connections: "What makes marriage work?"
Take the LQ test: https://dralkapatel.com/lq-test/ “The purpose of the marriage is to provide the context for individual growth and evolution” My guest on this week’s episode of The Lifestyle First Podcast is Dr Alexandra Stockwell, also known as The Intimacy Doctor. She’s the author of the book, “Uncompromising intimacy” and also hosts her own podcast, “The Intimate Marriage Podcast.” In this episode we: Discuss the evolution of marriage Explore being uncompromising as the key to marriage Talk about honouring your own experiences just as much as you honour your partner's Discuss taking action together and not allowing unmet needs to go unidentified Explore conscious partnership Highlight moving through transitions Discuss bringing more intentionality to moments of interaction Talk about focus on the connection as much as the content Explore cultivating curiosity to create the feelings of love Discuss changing the culture of marriage -x- 1. The one question we discuss is “What makes marriage work?” -x- 2. The two references we look at are (i) Alexandra Stockwell. Uncompromising Intimacy. 2020 https://www.amazon.co.uk/Uncompromising-Intimacy-unfulfilling-satisfying-partnership/dp/1734516909 (ii) John Gottman. The Seven Principles for Making Marriage Work. 2018. Orion Spring https://www.amazon.co.uk/Seven-Principles-Making-Marriage-Work/dp/184188295X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1636840302&sr=1-1 -x- 3. The three actions to take are: · Pay attention to the transitions in your marriage and make them more satisfying. · Cultivate curiosity with questions. · Take some time to think about what you want. Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.alexandrastockwell.com/ https://www.alexandrastockwell.com/podcast Socials https://www.facebook.com/alexandra.stockwell.7 https://www.instagram.com/alexandra.stockwell.intimacy/ https://www.linkedin.com/in/alexandrastockwell/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://twitter.com/dralkapateluk
34:39
November 14, 2021
8.06: T: Time Out: "How can you be more mindful at work?"
Take the LQ test: https://dralkapatel.com/lq-test/ “How many apps are open in your mind right now- we can control our mind like we can control our smart phone” My guest on this week’s episode of The Lifestyle First Podcast is Pandit Dasa, former Monk turned mindfulness expert, international speaker and author of the books, “Urban Monk” and “Turn off the Apps.” In this episode we: Discuss internal calmness independent of our external environment Explore using mindfulness to deal with the tremors and turbulence of life Talk about our constant traffic jam of thoughts Uncover how we can control our mind like we can control our smart phone Discuss the analogy of apps and explore what you can close out that is draining your battery Consider the day as a journey and the need for need rest areas to fill up your tank. Explore mindfulness at work by being aware of emotions and grounding in the present moment Apply mindfulness to the appreciation of the contribution of colleagues Highlight the expression of gratitude as a powerful force that can never be taken away -x- 1. The one question we discuss is “How can you be more mindful at work?” -x- 2. The two references we look at are (i) Pandit Dasa. Urban Monk. Exploring Karma, Consciousness and the Divine. 2013. https://www.panditdasa.com/books (ii) Pandit Dasa. Closing the Apps: how to be mindful at work and at home. 2020. https://www.panditdasa.com/books -x- 3. The three actions to take are: · When you first wake up take 10 deep breaths and think of one thing you’re grateful for. · At work try to appreciate a colleague and their contribution, especially a colleague you may not get on with. · When you start dinner with your family of friends let everyone share what they’re grateful for. Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website www.panditdasa.com panditdasa.com/books Socials https://www.linkedin.com/in/panditdasa/ https://www.instagram.com/panditdasa/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
29:04
November 07, 2021
#8.05: S: Sleep: "How can you adjust your sleep to fit with shift work patterns?”
Take the LQ test: https://dralkapatel.com/lq-test/ “I’ll sleep when I’m dead – but if you don’t sleep, you’ll be dead a lot sooner” My guest on this week’s episode of The Lifestyle First Podcast is Dr Lindsay Browning, psychologist, neuroscientist and author of “Navigating Sleeplessness.” In this episode we: Discuss why sleep is not prioritised Explore the patterns, quality and quantity of sleep associated with shift work Highlight the connections between sleep and digestive health Explore the role of employers in providing good quality food for shift workers Talk about regulating our circadian rhythm through light Uncover the benefits of wearing sunglasses after a night shift Discuss sleeping in short blocks with naps to make up a total of 7-9h in a 24h period Explore the shifts in sleeping for parents of newborns -x- 1. The one question we discuss is “How can you adjust your sleep to fit with shift work patterns?” -x- 2. The two references we look at are (i) Lindsay Browning. Navigating Sleeplessness. March 2021.Trigger Publishing. https://www.amazon.co.uk/Navigating-Sleeplessness-Mental-Health-Handbook/dp/1789562392/ref=sr_1_1?crid=3MK206GLDV2E8&dchild=1&keywords=navigating+sleeplessness&qid=1611681186&sprefix=navigating+sleep%2Caps%2C161&sr=8-1 (ii) Sasseville, A. et al. Wearing blue blockers in the morning could improve sleep of workers on a permanent night schedule: A pilot study. Chronobiology International. 2009. 26 (5): 913-25 https://www.researchgate.net/publication/26700048_Wearing_Blue-Blockers_in_the_Morning_Could_Improve_Sleep_of_Workers_on_a_Permanent_Night_Schedule_A_Pilot_Study -x- 3. The three actions to take are: · Be aware of lighting – expose yourself to bright lights before and during a night shift and decrease this as your night shift ends · Take a top up nap before starting your night shift to reduce sleep pressure · Talk to your family about the realistic demands of shift work on your biological need for sleep Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://troublesleeping.co.uk/ Socials: https://www.facebook.com/DrBrowningSleep https://www.instagram.com/drbrowningsleep/ https://www.linkedin.com/in/drbrowning/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/
23:56
October 31, 2021
#8.04: E: Exercise - " How can I create the right mindset for fitness?"
Take the LQ test: https://dralkapatel.com/lq-test/ “Get the mindset right and the body follows” My guest on this week’s episode of The Lifestyle First Podcast is Brian Keane, author of The Fitness Mindset and Rewire Your Mindset. In this episode we: Explore the language of fitness and our self-talk Discuss the power of the question why Uncover the metaphor of the confidence table Talk about failure as feedback Explore fear of success and self-sabotage Discuss the ebb and flow of motivation – do what you have to do regardless of how you feel Highlight the importance of discipline and habits- become a slave to your habits -x- 1. The one question we discuss is “How can I create the right mindset for fitness?” -x- 2. The two references we look at are (i) Brian Keane. The Fitness Mindset. Rethink Press Limited. 2017 (ii) Brian Keane. Rewire Your Mindset. 2019 -x- 3. The three actions to take are: · Get clear on the end goal – know what you’re going after - is your ladder up against the right wall · Focus on the process and track data- are you enjoying the climb · Remain patient- switch your mindset from intensity to consistency Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://briankeanefitness.com/ Socials: https://www.facebook.com/briankeanefitness/ https://www.instagram.com/brian_keane_fitness/ https://www.youtube.com/channel/UC7rrI9hjpGzkNdoDTFhzMjQ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
25:10
October 24, 2021
#8.03: F: Food: "What can I do about emotional eating?"
Take the LQ test: https://dralkapatel.com/lq-test/ “The hidden hungers of eating – things we crave that aren’t really food but we reach for food instead.” My guest on this week’s episode of The Lifestyle First Podcast is Meeta Darji of Naturally Nourished with Meeta. In this episode we: Explore emotional eating as eating for reasons other than hunger Discuss triggers for emotional eating relating to childhood memories Talk about increasing awareness and curiosity about our eating habits and triggers Uncover the W.H.Y technique to use before eating Talk about labelling and journaling emotions Explore emotional freedom techniques connecting energy medicine and talk therapy– Highlight the unpeeling of the layers of our emotions connected to food -x- 1. The one question we discuss is “What can I do about emotional eating?” 2. The two references we look at are (i) Melissa McCreer. The Emotional Eating Rescue Plan for Smart, Busy Women. 2013. https://www.amazon.co.uk/Emotional-Eating-Rescue-Smart-Women/dp/0989373703 https://toomuchonherplate.com/ (ii) Stapleton, P. and Chatwin, H. Emotional freedom techniques for food cravings in overweight adults: a comparison of treatment length. OBM Integrative and Complementary Medicine, 2018. 3 (3) http://www.lidsen.com/journals/icm/icm-03-03-014 3. The three actions to take are: · Prioritise sleep because there is a connection between sleep and food · Have food swaps accessible to you to crowd out emotional eating · Take a pause before you reach for food and increase your awareness of why you are eating Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.naturallynourishedwithmeeta.com/ Social: https://www.instagram.com/naturallynourishedwithmeeta/ https://www.facebook.com/groups/1929846550610482/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
19:54
October 17, 2021
#8.02: I: Identity: "How can you disconnect identity from stereotypes?"
Take the LQ test: https://dralkapatel.com/lq-test/ “Stereotypes are ideas and preconceptions we have of others and ourselves.” My guest on this week’s episode of The Lifestyle First Podcast is Zahra Dry, TEDx speaker with her talk – reshaping how we see our identity. In this episode we: Explore racial and cultural influences on identity Discuss the invisibility of stereotypes Highlight the speed of judgements and bias Discuss the dichotomy between respecting uniquness and treating each other equally Explore the poem by Ernestine Johnson – the average black girl Talk about positive racism Explore shared social identity -x- 1. The one question we discuss is “How can you disconnect identity from stereotypes?” -x- 2. The two references we look at are (i) The Average Black Girl – poem by Ernestine Johnson https://www.youtube.com/watch?v=2tN4Zulagb8 (ii) Afua Hirsch Brit-ish. 2018. Random House https://www.amazon.co.uk/Brit-ish-Race-Identity-Belonging/dp/B079C2PN9C/ref=sr_1_1?dchild=1&qid=1633794671&refinements=p_27%3AAfua+Hirsch&s=books&sr=1-1 -x- 3. The three actions to take are · Create your page on social media to share messages that educate · Know when to step away from negative news · Research different forms of cultural arts Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Instagram: https://www.instagram.com/zahradry Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
22:36
October 10, 2021
#8.01: L: Life's Purpose: "How do I know my Ikigai?"
Take the LQ test: https://dralkapatel.com/lq-test/ “Most people have Ikigai…figure it out by thinking what is most important to me in my life.” My guest on this week’s episode of The Lifestyle First Podcast is Professor Gordon Mathews from the Department of Anthropology at the Chinese University of Hong Kong. Professor Matthews is the author of “What makes Life Worth Living?” and has co-authored a number of other books. In this episode: We explore what the word Ikigai embraces We discuss the acceptance of not knowing what the meaning of life is and the acceptance that life is painful We highlight purpose related to the future, the present and the past and how this changes as we get older We uncover the way Ikigai is used in Japanese culture as an ordinary term We talk about how Ikigai is both practical and a feeling connected to what’s important We explore death - how our fear of death changes as we get older and how to look forward to death We recognise that we all have ikigai – we just need to look into ourselves to find it. 1. The one question we discuss is “How do I know my Ikigai? 2. The two references we look at are (i) Matthews., G. What makes life worth living? 1996. University of California Press. https://www.amazon.co.uk/What-Makes-Life-Worth-Living/dp/0520201337 (ii) Solomon, S., Greenberg, J., Pyszczynski, T. The Worm At The Core. 2015. Allen Lane https://www.amazon.co.uk/Worm-Core-Role-Death-Life/dp/0241217253 3. The three actions to take are · Laugh at yourself – most of your struggles are not very important in the end · Remember what’s important · Enjoy the gift of life – live so that when you die you say thank you Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Email cmgordon@cuhk.edu.hk Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
27:11
October 03, 2021
#7.11: Bonus: "Do you know your LQ?"
https://youtu.be/BubMHn8tKlA Newsletter: https://dralkapatel.com/mailinglist “Do you know your LQ?” Season 7 Episode 11 This is the final episode for this season. And I’m talking about your LQ. Your LQ is your Lifestyle Quotient. It’s a measure of how much priority you give to your Lifestyle. I talk about IQ, EQ and now LQ I reflect on the importance of numbers in helping us to measure progress I explore the Hawthorne effect – the way your behaviour changes because you are being watched – and how this is a good thing when tracking your own data. 1. The one question I ask is “Do you know your LQ? 2. The two references I look at are: Mcdowell, I. Measuring Health: a guide to rating scales and questionnaires. Oxford University Press. 2006 https://www.amazon.co.uk/Measuring-Health-rating-scales-questionnaires/dp/0195165675 Levitt, S. D, and List, J.A. Was there really a Hawthorne Effect at the Hawthorne Plant? An analysis of the original illumination experiments. American Economics Journal of Applied Economics. 2011. 3: 224-248 https://www.aeaweb.org/articles?id=10.1257/app.3.1.224 3. The three actions to take are · Take the LQ test – you can find it on my website at https://dralkapatel.com/lq-test/ · Tag me on social media with the hashtag #I KnowMyLQ and decide what actions you need to take to optimise your score at a walk today · Invite your friends and family to take the test and then plan actions together, cheerlead each other along the way, check in with each other and introduce the LQ into your workplace as part of your approach to Workplace Wellbeing -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
09:40
September 12, 2021
#7.10: First: "How can you harness commitment to reach your goals?"
Newsletter: https://dralkapatel.com/mailinglist “How can you harness commitment to reach your goals??” Season 7 Episode 10 My guest on this week’s episode of The Lifestyle First Podcast is Dr Heidi Reader Dr Reeder is the author of Commit to Win: How To Harness The Four Elements of Commitment To Reach Your Goals. We discuss what commitment is and what commitment isn’t We talk about commitment needing a psychological attachment and a desire to continue despite obstacles. We look at the difference between commitment and motivation. We explore 4 variables that influence commitment – treasures, troubles, contributions and choices. We highlight the importance of committing to the journey of change and what you can control, not just to the goal. We reflect on our innate sense of commitment · The one question we discuss is “How can you harness commitment to reach your goals · The two references we look at are: (i) Reeder, H. Commit to win. How to harness the four elements of  commitment to reach your goals https://www.amazon.co.uk/Commit-Win-Harness-Elements-Commitment/dp/1594631336 (ii) Reeder, H. 5 ways to finally commit to your goals. Health Magazine. 2014. https://www.health.com/fitness/5-ways-to-finally-commit-to-your-goals · The three actions to take are · Define what you wish to commit to, and the meaningful “why” behind it · Identify the things in your way. Look them in the face and brainstorm workarounds. · Imagine you are your future self, who has followed through on your commitment. Write yourself a letter describing the outcomes and feelings you have as a result. Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Heidi Reeder Website www.heidireeder.com Social https://www.linkedin.com/in/heidi-reeder-ph-d-2830b211/ Host Dr Alka Patel TEDx talk https://youtu.be/JpFLNk3_Qik Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
19:42
September 05, 2021
#7.09: E: Emotions: "How does your body contribute to emotion?'
Newsletter: https://dralkapatel.com/mailinglist “How does your body contribute to emotion?” Season 7 Episode 9 My guest on this week’s episode of The Lifestyle First Podcast is Dr Kristen Lindquist Kristen is an Associate Professor of Psychology  and Neuroscience at the University of North Carolina and her research is part of affective science, the research of emotions. We discuss the mind-body connection We talk about the function of the brain to keep our body alive by making predictions to maintain survival and the creation of emotion as a sensation of activation to manage challenges We look at hunger and emotion and being hangry We explore the connection between inflammation and emotion We highlight the tactile sensations of pain which causes unpleasantness and creates hypervigilance 1. The one question we discuss is “How does your body contribute to emotion?” 2. The two references we look at are: (i.) J. MacCormack and K. Lindquist. Feeling hangry: when hunger is conceptualised as emotion. Emotion. American Psychological Association. 2019. 19 (2): 301-219 https://www.apa.org/pubs/journals/releases/emo-emo0000422.pdf (ii.)  Bodily Contributions to Emotion: Schachter’s Legacy for a Psychological Construcionist View of Emotion. J. MacCormack and K. A. Lindquist. Emotion Review. 2016. 1-10 https://static1.squarespace.com/static/5b46330c5417fc0e0e8ede63/t/5b4664b5f950b7239387ae11/1531339958390/MacCormack&Lindquist_ER_2016.pdf 3. The three actions to take are · Take care of your physical wellbeing · Eat well to shift your emotional experiences; Exercise. Get 8-10 hours of sleep. · Increase awareness of your body states and emotions – try mindfulness based meditation or yoga Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Kristen Lindquist Website http://www.kristenalindquist.com/ https://www.carolinaaffectivescience.com/ Social https://www.linkedin.com/in/kristen-lindquist-38906190/ http://www.twitter.com/casl_unc Host Dr Alka Patel TEDx talk https://youtu.be/JpFLNk3_Qik Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
27:35
August 29, 2021
#7.08: L: Learn Habits: "What tiny habits result in a healthy heart?"
Newsletter: https://dralkapatel.com/mailinglist “What tiny habits results in a healthy heart?” Season 7 Episode 8 My guest on this week’s episode of The Lifestyle First Podcast is Dr Robert Kelly Dr Kelly is a cardiologist in Ireland and a Tiny Habits Coach. We discuss motivation to change at times of threats to your life such a following a heart attack. We look at small adjustments to behaviours in life to achieve new habits We highlight the use of prompts and triggers to create habits We reflect on celebration to create an emotional attachment to a new habit for continued motivation. We talk about the need to make habits easy in order to sustain change. We look at visualisation and vision boards to define your health and the behaviours that relate to your health. We look at the connection between stress, health, behaviours and habits. We talk about gratitude journaling. 1. The one question we discuss is “What tiny habits result in healthy heart?” 2. The two references we look at are: (i)  Kotseva K. et al. Euroaspire III. European Journal of Cardiovascular Prevention and Rehabilitiation. 2009. 16 (2): 121-37 https://pubmed.ncbi.nlm.nih.gov/19287307/ (ii) Stampfer M.J. et al. . The Nurses Health Study: Primary Prevention of Coronary Heart Disease in Women through Diet and Lifestyle. New England Journal of Medicine. 2000. 343(1): 16-22 https://www.nejm.org/doi/full/10.1056/nejm200007063430103 3. The three actions to take are · Prioritise your health · Pick a pillar of health and make changes - start small, start tiny · Celebrate Life – find moments of happiness and joy in every day moments Which of these 3 actionable lifestyle tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Dr Robert Kelly Website www.rkcardiology.ie https://robert-kelly.mykajabi.com/about Social https://www.linkedin.com/in/dr-robert-kelly-md-mba-1111051a/?originalSubdomain=ie Host Dr Alka Patel TEDx talk https://youtu.be/JpFLNk3_Qik Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
27:18
August 22, 2021
#7.07: Your Connections: " How can we create more compassionate communities?"
Newsletter: https://dralkapatel.com/mailinglist “How can we create more compassionate communities?” Season 7 Episode 7 My guest on this week’s episode of The Lifestyle First Podcast is Dr Julian Abel Julian is a TEDx speaker with his talk, “Why Compassion Matters” and the Director of Compassionate Communities UK. We discuss defining compassion at a contextual level and including our good qualities of being human. We look at human brain structure – the reptilian brain, the mammalian brain and the pre-frontal cortical brain We explore social evolution, how survival evolved from being able to help each other and the evolutionary pressure of compassion. We look at survival of the fittest versus survival of the kindest We talk about swimming in a sea of compassion and all the ways this is readily expressed in our daily actions. We highlight the importance of interdependence and reciprocity. We reflect on self esteem and nourishing relationships through childhood to the present moment 1. The one question we discuss is “How can we create more compassionate communities.” 2. The two references we look at are: (i) My Octopus Teacher https://youtu.be/3s0LTDhqe5A (ii) Holt-Lunstad, J., et al. Social relationships an mortality risk – a metanalytic review. PLOS Medicine. 2010. 7(7) https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316&mod=article_inline 3. The three actions to take are · Take time to recognise that you are already compassionate – find out where you are already swimming in the sea of compassion · Take little steps of compassion- what have you got that you can give · Go for the relationships. Which of these 3 actionable lifestyle tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Dr Julian Abel TEDx https://www.ted.com/talks/dr_julian_abel_why_compassion_matters?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare Website https://www.compassionate-communitiesuk.co.uk/ Social https://twitter.com/abelwords?lang=en Host Dr Alka Patel TEDx talk https://youtu.be/JpFLNk3_Qik Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: LinkedIn https://www.linkedin.com/in/dralkapateluk/ YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ
28:18
August 15, 2021
#7.06: Time Out: "Why do we need to slow down in this fast world?"
“Why do we need to slow down in this fast world?” Season 7 Episode 6 My guest on this week’s episode of The Lifestyle First Podcast is Carl Honore, TED speaker with the talk, “In praise of slowness” and author of the books Under Pressure, In Praise of Slow, The Slow Fix and Bolder. We discuss time and speed. We highlight being busy as mechanism for distraction. We talk about having it all and hurrying it all and the sacrifice of physical and mental health, creativity, productivity and loss of pleasure in the moment. We look at the cultural taboo of slow and the discomfort of taking the time to reflect and be with yourself. We explore how to create slowness in a working environment. 1. The one question we discuss is “Why do we need to slow down in this fast?” 2. The two references we look at are: · Carl Honore. Under Pressure. · Carl Honore. In Praise of Slow 3. The three actions to take are · Do less – let go of one thing a day and create a not-to-do list · Unplug – use the off button on your phone · Create a slow ritual to spread the glow of slow Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Carl Honore TEDGlobal 2005 https://www.ted.com/talks/carl_honore_in_praise_of_slowness?language=en Website https://linktr.ee/carlhonore Social https://www.youtube.com/channel/UC2vBoiCIx0A7Sg1QbOgoRMA https://www.instagram.com/carlhonore/ https://www.facebook.com/carlhonorepage/ https://twitter.com/carlhonore Host: Dr Alka Patel TEDx talk https://youtu.be/JpFLNk3_Qik Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
27:01
August 08, 2021
#7.05: Sleep: "How does temperature affect sleep?"
Newsletter: https://dralkapatel.com/mailinglist “How does temperature affect sleep?” Season 7 Episode 5 My guest on this week’s episode of The Lifestyle First Podcast is Tara Youngblood. Tara is the co-founder of Chilli Sleep and  a  TEDx speaker with TEDx CaryWomen with the talk, “How a sleep recipe changed my life.” We discuss the sleep switch activated by temperature We reflect on hunter-gatherer research and natural outdoor temperature dips  compared to current day climate control We talk about the connection between sleep and stress We look at  how digestion and metabolic processes generate heat that can disrupt sleep We also discuss cryotherapy and ice baths 1. The one question we discuss is “How does temperature affect sleep?” 2. The two references we look at are: · Kroeger, D. et al. Galanin neurons in the venterolateral preoptic area promote sleep and heat loss in mice. Nature Communications. 2018. (9): 4129 https://www.nature.com/articles/s41467-018-06590-7 · Yetish, g. e tal. Natural Sleep and its seasonal variations in three pre-industrial societies. Current biology. 2015.25 (21): 2862-2868 https://www.cell.com/current-biology/fulltext/S0960-9822(15)01157-4 3. The three actions to take are · Manage stress – take stress checks throughout the day · Set yourself up for success for sleep · Get sunlight by 9am Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Tara Youngblood TEDx Talk https://youtu.be/YR-lWXZ7ZUg Website https://chilisleep.co.uk/ Product Discounts 30% off Cube system https://www.chilisleep.com/discount/PATEL-30?redirect=%2Fproducts%2Fcube-sleep-system 20% off Ooler system https://www.chilisleep.com/discount/PATEL-20?redirect=%2Fproducts%2Fooler-sleep-system Social https://www.facebook.com/ChiliSleep/ https://www.instagram.com/the_sleep_geek/ https://twitter.com/tlcnyoungblood?lang=en https://www.linkedin.com/in/tara-youngblood-88469514/ Host: Dr Alka Patel TEDx talk https://youtu.be/JpFLNk3_Qik Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/
23:10
August 01, 2021
#7.04 - E: Exercise: "What are the brain changing effects of exercise?"
Newsletter: https://dralkapatel.com/mailinglist “What are the brain changing effects of exercise?” Season 7 Episode 4 My guest on this week’s episode of The Lifestyle First Podcast is Dr Wendy Suzuki Dr Suzuki is a Professor of neural science and psychology and is a TED speaker with the talk, “The Brain Changing Effects of Exercise.” We talk about important parts of the brain involved in exercise – the hippocampus and pre-frontal cortex. We highlight the effects of exercise on the neurochemicals noradrenaline, dopamine, serotonin and brain derived neurotrophic factor. We talk about exercise for brain cell growth and neuronal connections. We reflect on the benefits of exercise on mood, motivation, productivity, and memory We explore the minimally effective dose of exercise for benefits and making exercise fun We highlight the connection between affirmation and exercise 1. The one question we discuss is “What are the brain changing effects of exercise?” 2. The two references we look at are: i.) Healthy Brain, Happy Life: A personal program to activate your brain and do everything better. Wendy Suzuki ii.) Basso, J.C and Suzuki, W. The effects of acute exercise on mood, cognition, neurophysiology and neurochemical pathways: A review. in the journal Brain Plasticity. Brain plasticity. 2017) 3. The three actions to take are · Take a walk today · Play your favourite music · Make a daily task aerobic Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Dr Wendy Suzuki TED talk https://youtu.be/BHY0FxzoKZE Website Social https://www.linkedin.com/in/wendy-suzuki-5a509411/ https://www.facebook.com/WendyASuzuki/ https://www.instagram.com/wendy.suzuki/?hl=en Host Dr Alka Patel Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
26:16
July 25, 2021
#7.03: F: Food: " How can you eat for real change?"
Newsletter: https://dralkapatel.com/mailinglist “How can you eat for real change?” Season 7 Episode 3 My guest on this week’s episode of The Lifestyle First Podcast is Dr Joanna McMillan Dr Joanna is a TEDx speaker with TEDx MacquarieUniversity with the talk, “Eat for real change.” We discuss the meaning of diet. We highlight the classification of processed foods. We talk about why healthy eating has become so confusing. We reflect on the association and dissociation of diet and weight. We explore how to maintain a long-term relationship with food and reconnect to the joy of eating. 1. The one question we discuss is “How can you eat for real change?” 2. The two references we look at are: 1. Statiscis from Diabtes UK https://www.diabetes.org.uk/professionals/position-statements-reports/statistics 2. Malik, V., Willett, W. & Hu, F. Global obesity: trends, risk factors and policy implications. Nat Rev Endocrinol 9, 13–27 (2013). https://doi.org/10.1038/nrendo.2012.199 https://pubmed.ncbi.nlm.nih.gov/23165161/ 3. The three actions to take are · Eat more whole foods, especially plant foods, minimally processed · Move more – activity and exercise · Sleep well Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEDx MacquarieUniversity https://www.youtube.com/watch?v=fbeFn1Xcqo4 Website https://drjoanna.com.au Social https://www.linkedin.com/in/drjoannamcmillan https://www.facebook.com/drjoannamcmillan https://www.instagram.com/drjoannamcmillan Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
31:30
July 18, 2021
#7.02: I: Identity: " Is there a real you?"
Newsletter: https://dralkapatel.com/mailinglist “Is there a real you?” My guest on this week’s episode of The Lifestyle First Podcast is Julian Baggini Julian is a philosopher, TEDx speaker and also the author, co-author or editor of over 20 books including, How The World Thinks, The Virtues of the Table, The Ego Trick and, most recently, The Great Guide This is an inspiring, thought-stimulating conversation. We discuss why identity matters in society. We highlight the connection between identity and values in being able to navigate the world We talk about imposter syndrome and authenticity and the disconnect between actions and values We uncover historical philosophies that we are a collection of our experiences and a sum of our ever-changing parts We talk about self-discovery and stretch to both discover and develop our capacities. We explore the role of personality and character tests. “I is a verb disguised as a noun.” 1. The one question we discuss is “Is there a real you?” 2. The two references we look at are (i) Baggini, Julia. The Ego trick. Granta Books. 2012 (ii) Martin, Raymond and Barresi, John, The Rise and Fall of Soul and Self: An Intellectual History of Personal Identity. New York: Columbia University Press, 2006 3. The three actions to take are · Do an introspective exercise and observe yourself thinking to discover that there is no core "you". · Make a list of what you think are your main character and personality traits and see how often these do not capture the way you behave · Ask people who know you in different contexts to say what they think your key characteristics are, including at least one negative one. Which of these 3 actionable lifestyle tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.julianbaggini.com/ Social https://twitter.com/JulianBaggini https://www.instagram.com/julianbaggini/ https://www.linkedin.com/in/jbaggini/ https://www.facebook.com/JulianBaggini Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
30:03
July 11, 2021
#7.01: L: Life's Purpose: "What's the connection between purpose and happiness?"
What’s the connection between purpose and happiness?” https://youtu.be/Sz2lVK1uAZk My guest on this week’s episode of The Lifestyle First Podcast is Kristina Mand-Lakhiani Kristina is the co-founder of MindValley, the learning platform where the experience of learning is a lifelong adventure. Kristina is an advocate of happiness from within. We discuss Aristotle’s expression that that purpose of life is to be happy. We highlight the difficulty of defining happiness. We discuss the idea of happiness as an emotion, a state and a skill. We talk about how happiness leads to success and purpose rather than success leading to happiness. “You are not happy because everything is perfect, everything is perfect because you are happy.” We cover so much in this powerful conversation which I know will inspire you to deeply reflect and ponder. 1. The one question we discuss is “What is the connection between purpose and happiness?” 2. The two references we look at are (i) Success and Happiness S. Lyubomirsky et al. The Benefits of frequent positive affect: does happiness lead to success. Psychological Bulletin. 2005. 131 (6): 803-855 https://pubmed.ncbi.nlm.nih.gov/16351326/ (ii) Happiness and Relationships Harvard Study of Adult Development https://www.adultdevelopmentstudy.org/ 3. The three actions to take are · Allow yourself to feel pain – pain is the price of a meaningful life · Learn to forgive · Create meaningful social connections Which of these 3 actionable lifestyle tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://kristinamand.com/ Social https://www.instagram.com/kristinamand/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
35:22
July 04, 2021
#6.11- Bonus: "What is health?"
Newsletter: https://dralkapatel.com/mailinglist “What is health?” Season 6 Episode 11 In this weeks’ bonus episode  I ask the question “ What is health?” Do you have your ow definition? Do you have your own beliefs about what health is or is not. I believe health is a skill that we all need to continuously build In this episode: I  talk about why Drs don’t lea about health at medical school I highlight the failings of the Worlds Health Organisation definition of health. I explore health as a skill and an asset. I also reflect on this Season’s episodes and one key action from each episode to implement from the incredible array of inspiring TEDx speakers 1. The one question I ask is “What is health?” 2. The two references we look at are: i.) My TEDx talk, Health is a Verb, Not a Noun https://youtu.be/JpFLNk3_Qik ii.) The WHO definition of health https://www.who.int/about/who-we-are/constitution 3. The three actions to take are from this season’s episodes: o ask people around you what you’re good at? o decide if you are worth finding out who you really are. o recognise your freedom of choice about what you eat and don’t eat. o snack on 4 minutes of exercise every day o be consistent with your circadian rhythm habits o acknowledge and notice your body in the moment o practice swapping the words You and I o change your environment to serve your habits o accept and experience your emotion after o take time to be still Which of the actionable health tips you’ve heard this season will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Newsletter: https://dralkapatel.com/mailinglist TEDx talk https://youtu.be/JpFLNk3_Qik Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
11:51
June 13, 2021
#6.10 - First: " How does mindset influence your success?'
Newsletter: https://dralkapatel.com/mailinglist “How does your mindset influence your success?” Season 6 Episode 10 My guest on this week’s episode of The Lifestyle First Podcast is Derrick Grant Derrick is a TEDx speaker with TEDx Lenox Village with the talk, “Minding your mind.” We discuss what the mind is and what mindset is We highlight the fixed and growth mindset We talk about the effect of self-belief and praise, and the utility of memory, will power, perception, intuitions, reasoning and imagination We reflect on the connection between mind, thought and action, why we have a mind, and what children should really be learning. We explore failure and success 1. The one question we discuss is “How does your mindset influence your success?” 2. The two references we look at are: i.) Mueller, C. M., and Dweck, C. S. Praise for intelligence can undermine children's motivation and performance. Journal of Personality and Social Psychology. 1998. 75(1), 33–52. https://doi.org/10.1037/0022-3514.75.1.33 ii.) Dweck , C. S. Mindset: The New Psychology of Success. 2016. Ballantine Books, Penguin Random House, New York 3. The three actions to take are · Take time to be still – start your day from within · Develop a spiritual practice of meditation · Begin gratitude journaling- being thankful and feeling gratitude is one of the most present things a human can do. Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEDx LenoxVillage https://youtu.be/wBNjMs3wMNc Website www.derickgrantresults.me Social www.linkedin.com/derickgrantresults www.instagram.com/derickgrantresults www.twitter.com/DGresults Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
24:01
June 06, 2021
#6.09: E: Emotions: " How can you move from fear to forgiveness?'
Newsletter: https://dralkapatel.com/mailinglist “How can you move from fear to forgiveness?” Season 6 Episode 9 My guest on this week’s episode of The Lifestyle First Podcast is Lois Wagner Lois is a TEDx speaker with TEDxLenoxVillage with the talk, “From Fear to Forgiveness to Freedom.” We discuss the emotions attached to being a victim and the different victim types – vindictive, forgiving, reconcilliating We highlight  the importance of dealing with difficult ordeals We talk about forgiveness being a way to let go and move forward with your life We look at non-linear transitions from forgiveness to survivor to thriver and the consequences of non-forgiveness 1. The one question we discuss is “How can you move from fear to forgiveness.” 2. The two references we look at are: · Murphy. J. Getting Even: forgiveness and its limits. Oxford University Press. 2003 https://books.google.co.uk/books?hl=en&lr=&id=q9S0zzEsRsYC&oi=fnd&pg=PA3&dq=jeffrie+murphy+forgiveness&ots=l99-wPZqSC&sig=VajS0HyYzC4fJ0e84fxNQ5fnoIk&redir_esc=y#v=onepage&q=jeffrie%20murphy%20forgiveness&f=false · M.E., McCullough et al. Forgiveness, Theory, Research and Practice. Guilford Press New York. 2001 https://www.google.co.uk/books/edition/Forgiveness/bXZbpTaorg4C?hl=en&gbpv=1&dq=mccullough+forgiveness&printsec=frontcover 3. The three actions to take are · Feel it- feel and experience your emotion after adversity · Forgive yourself · Forgive the perpetrator Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEDx https://youtu.be/jAhUtzbsuW0 Website http://walkingwithoutskin.com/author/lois/ Social https://www.linkedin.com/in/lois-wagner-coach/ https://www.instagram.com/lois_wagner_/ https://twitter.com/loiswag Email lois@loiswagnercoaching.com Host TEDx https://youtu.be/JpFLNk3_Qik Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/
27:53
May 30, 2021
#6.08: L - Learn Habits: " Whats the best way to break a habit?"
Newsletter: https://dralkapatel.com/mailinglist “What’s the best way to break a habit?” Season 6 Episode 8 My guest on this week’s episode of The Lifestyle First Podcast is Marco Badwal Marco is a TEDx speaker with TEDxFS with the talk, “The science of habits.” We discuss  the connection between habits and identity We highlight  the neurochemistry of habits and the role of cravings We talk about neuroplasticity and dispel myths that our brain development is fixed in childhood We look at ways to raise awareness of unconscious habits 1. The one question we discuss is “What’s the best way to break a habit.” 2. The two references we look at are: · Books: Atomic Habits by James Clear & The Craving Mind by Judson Brewer · Greybiel, A.M. Habits, Rituals, and the Evaluative Brain. Ann. Review of Neuroscience. 2008. 31: 359-387 3. The three actions to take are · Change your environment to serve your habits · Have honest awareness – journal what you really do with your time and who you really want to be? · Get an Accountability Partner - positive social pressure can move mountains Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEDx https://www.youtube.com/watch?v=FSZyzhi8C9o Website Social https://www.linkedin.com/in/marcobadwal/ Host TEDx https://youtu.be/JpFLNk3_Qik Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
25:30
May 23, 2021
#6.07: Y: Your Connections: "How can you change the trajectory of your connections with your words?"
Newsletter: https://dralkapatel.com/mailinglist “How can you change the trajectory of your connections with your words?” Season 6 Episode 7 My guest on this week’s episode of The Lifestyle First Podcast is Patty Mohler. Patty is a TEDx speaker with TED LennoxVillage with the talk, “Invitation to change: transforming relationships one word at a time.” We discuss communication and connection We highlight the what, why and how of the use of words and their impact We talk about ‘I’ language and ‘you’ language, and our defensive mechanisms We look active listening techniques 1. The one question we discuss is “How can you change the trajectory of your connections with your words?.” 2. The two references we look at are: · Mohler, P. Renew and Restore. Branded Expert Press. 2020 ·  Kline, J.P., et al. International Journal of Psychophysiology. 1993. 15: 7-14 https://www.researchgate.net/profile/John_Kline2/publication/14792746_Defensiveness_anxiety_and_the_amplitudeintensity_function_of_auditory-evoked_potentials/links/5ee3f024299bf1faac5256be/Defensiveness-anxiety-and-the-amplitude-intensity-function-of-auditory-evoked-potentials.pdf 3. The three actions to take are · Practice switching the words You and I · Practice active listening by reflecting back one word · Know who you want to have a deeper more meaningful conversation with Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEdx https://www.youtube.com/watch?v=aGzS5AfK4lY Website https://www.renewrestoreretreat.com https://www.linkedin.com/in/pattymohlercounseling/ Social https://www.linkedin.com/in/pattymohlercounseling/ https://twitter.com/patty_mohler?lang=en Host TEDx talk https://youtu.be/JpFLNk3_Qik Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
24:42
May 16, 2021
6.06: T: Time Out: "How can you improve your daily life with mindful meditation?"
Newsletter: https://dralkapatel.com/mailinglist “How can you improve your daily life with mindful meditation?” Season 6 Episode 6 My guest on this week’s episode of The Lifestyle First Podcast is Jessica Kotik Jessica is a TEDx speaker with TEDxKentState with the talk, “How can you improve your daily life with mindful meditation.” We discuss what mindfulness is and is not We highlight how to incorporate mindfulness into everyday life We talk about the benefits of mindfulness We demonstrate a short mindfulness practice · The one question we discuss is “How can you improve your daily life with mindful meditation” · The two references we look at are: 1. Killingsworth – a wandering mind is an unhappy mind. Science. 2010. 330 (6006): 932 https://pubmed.ncbi.nlm.nih.gov/21071660/ 2. Doubleday Dell. & Davis, D. M., & Hayes, J. A.What are the benefits of mindfulness? A practice review of psychotherapy-related research. Psychotherapy, 2011. 48(2):198. https://www.apa.org/pubs/journals/features/pst-48-2-198.pdf · The three actions to take are: These three steps are the core tenants of mindfulness · Be aware of your thoughts. Allow all thoughts, feelings, and emotions to flow through your body (think of watching a leaf float down a stream), this will help prevent you from getting "stuck" on a certain thought or feeling and permit you to experience an array of other thoughts and feelings. · Acknowledge and validate all thoughts, feelings, and emotions without judgement · Acknowledge and notice your body in the moment. Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEDxKentState https://www.youtube.com/watch?v=jzcwBEvDEYg Social https://www.linkedin.com/in/jessica-kotik-27721155/ https://www.instagram.com/jessicaxoxo36/ https://twitter.com/MissjessicaSCHP Host TEDx talk: https://youtu.be/JpFLNk3_Qik Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
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May 09, 2021
#6.05: S: Sleep: " How can I get more deep sleep?"
Newsletter: https://dralkapatel.com/mailinglist “How can you get more deep sleep?” Season 6 Episode 5 My guest on this week’s episode of The Lifestyle First Podcast is Daniel Gartenberg. Daniel is a TED speaker with TED Residency with the talk, “The brain benefits of deep sleep – and how to get more of it.” We discuss stages of sleep and how to get more deep sleep. We highlight the function of sleep and risks of sleep deprivation . We talk about wearable technology. We look at the sleep space app. 1. The one question we discuss is “The brain benefits of deep sleep – and how to get more of it.” 2. The two references we look at are: · Schade, M.S., et al. Enhancing slow oscillations and increasing N3 sleep proportion with supervised, non-phase locked pink noise and other non-standard auditory stimulation during NREM Sleep. Nat. Sci. Sleep. 2020. 12: 411-429 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7364346/ · Roberts, D.M., et al. Detecting sleep using heart rate and motion data from multisensory consumer-grade wearables, relative to wrist actigraphy and polysomnography. Sleep. 2020. 43(7): zsaa045 https://pubmed.ncbi.nlm.nih.gov/32215550/ 3. The three actions to take are · Get enough quality sleep · Be consistent with your circadian rhythm habits · Track and improve your sleep with SleepSpace (free for 1 month to your users) Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TED Residency https://www.ted.com/talks/dan_gartenberg_the_brain_benefits_of_deep_sleep_and_how_to_get_more_of_it/transcript?language=en Website https://sleepspace.com/ Social https://www.linkedin.com/in/daniel-gartenberg-phd-54aa5713/ Host TEDx talk https://youtu.be/JpFLNk3_Qik Newsletter: https://dralkapatel.com/mailinglist Website: htt