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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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#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
00:31
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 4, 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 6, 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
32:23
May 9, 2021
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: 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
27:54
May 2, 2021
Is it possible to snack on exercise?
Newsletter: https://dralkapatel.com/mailinglist “Is it possible to snack on exercise?” Season 6 Episode 4 My guest on this week’s episode of The Lifestyle First Podcast is Lauren Parsons. Lauren is a TEDx speaker with TEDx Oneota with the talk, “Snack on Exercise.” We discuss time as a barrier to exercise. We highlight the benefits of micro-exercise to get started with exercise habits. We talk about the duration of exercise for mood benefits, fat loss, cardiovascular fitness, muscle adaptation and insulin sensitivity. We reflect on the role of leaders in the workplace shifting cultural norms to make movement a normal part of the working day. 1. The one question we discuss is “Is it possible to snack on exercise?” 2. The two references we look at are: i.) Mammen, G. and Faulkner, G. Physical Activity and the Prevention of Depression: A Systematic Review of Prospective Studies. American Journal of Preventative Medicine. 2013. 45(5): 649-57. https://www.researchgate.net/publication/258058583_Physical_Activity_and_the_Prevention_of_Depression_A_Systematic_Review_of_Prospective_Studies ii.) Gillen, J.B. et al. Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance despite a Five-Fold Lower Exercise Volume and Time Commitment. Plos One. 2016. 11 (4): e0154075 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075 3. The three actions to take are · Snack on at least 4 minutes of exercise every day · See what a difference micro-workouts make · Be a workplace champion- apply this principle in your workplace 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- -x- Find Out More/Contact/Follow: Guest: TEDx Oneota https://youtu.be/_XFmzNirSB4 Website http://laurenparsonswellbeing.com/ Social https://www.linkedin.com/in/laurenparsonsnz/ https://www.facebook.com/LaurenParsonsWellbeing https://www.instagram.com/laurenparsonsnz/ https://twitter.com/LaurenParsonsNZ Host 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
19:49
April 25, 2021
Why do I need freedom to eat or not to eat?
Newsletter: https://dralkapatel.com/mailinglist “Why do I need freedom to eat or not to eat?” Season 6 Episode3 My guest on this week’s episode of The Lifestyle First Podcast is Gillian Riley. Gillian is a TEDx speaker with TedX Chelmsford with the talk, “The Mindset for Healthy Eating.” We discuss the relationship between freedom and food We highlight the dieting mindset based on rules. We talk about trust, control, restriction, over-eating and eating less And we reflect on hunger signals 1. The one question we discuss is “Why do I need freedom to eat or not to eat?” 2. The two references we look at are: i) The Minnesota Starvation Experiment Keys, A., Brozek, J., Henschel, A., Mickelsen, O., & Taylor, H. L., The Biology of Human Starvation (2 volumes), University of Minnesota Press, 1950. ii.) Volkow, N.D., et al. Inverse association between BMI and prefrontal metabolic activity in healthy adults. Obesity. 2009. 17(1) :60-65 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2681079/ 3. The three actions to take are · Recognise your freedom of choice about what you eat and don't eat. · Aim to find the difference between a genuine need for food and your desire to overeat (it's not hunger!) · Look for reasons to eat less other than (as well as) weight loss. 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 Chelmsford https://youtu.be/E5TIpQsOAHU Website https://eatingless.com Social https://www.linkedin.com/company/eating-less https://www.facebook.com/EatingLessOnline https://twitter.com/Eating_Less 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
34:29
April 18, 2021
How do I know my self worth?
Newsletter: https://dralkapatel.com/mailinglist How do I know my self-worth?” S6Ep2.My guest on this week’s episode of The Lifestyle First Podcast is Laneice McGee. Laneice is a TEDx speaker with TedX LenoxVillage with the talk, “Reclaim your worth by sharing your voice.” We discuss the definition of worth and defining identity We highlight value and the importance of understanding the attributes that contribute to your identity and the importance of self reflection We talk about measuring self-worth and tools to help us understand worth And we uncover why our identity can feel as if it needs approval by others 1. The one question we discuss is “How do I know my self-worth?” 2. The two references we look at are: i) Crocker, J., Luhtanen, R. K., Cooper, M. L., & Bouvrette, A. (2003). Contingencies of self-worth in college students: Theory and measurement. Journal of Personality and Social Psychology, 85, 894–908. https://pubmed.ncbi.nlm.nih.gov/14599252/ ii.)  Park, L.E. and Crocker, J. Contingencies of self worth and responses to negative interpersonal feedback. Self and Identity. 2008.7(2):184-203 https://www.tandfonline.com/doi/abs/10.1080/15298860701398808 3. The three actions to take are · Decide – there is power in a decision: decide you are worth finding out whoy you really are. · Ask yourself this question every day and write the answer down – did I show up for myself today and how · Be forgiving of yourself – forgive yourself for past and future mistakes. 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/boRUSWXgo0k Website www.LaneiceLeads.com Social https://www.linkedin.com/in/laneice-mcgee/ https://www.facebook.com/LaneiceLeads/ https://www.instagram.com/laneiceleads/ https://twitter.com/laneicemcgee/ Host TEDx 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
20:55
April 11, 2021
What's the purpose of having passion in my work?
Newsletter: https://dralkapatel.com/mailinglist What’s the purpose of having passion in my work?” S6Ep1. My guest on this week’s episode of The Lifestyle First Podcast is Zack Ballinger Zack is a TEDx speaker with TedX DesignTechHighSchool with the talk "Life is Short. Discover Your Passion." *We discuss the definition of passion and purpose and the term work-life passion *We highlight the utility of personality profiling and inventories. *We talk about career development and starting career conversations early. *And we uncover how to know if you have purpose and meaning in your career. 1. The one question we discuss is “What’s the purpose of having passion in my work?” 2. The two references we look at are: (i)Steger, ,M. F., et al. Measuring Meaningful Work: The Work and Meaning Inventory (WAMI.) Journal of career Assessment. 20(3): 322-337 https://www.researchgate.net/publication/254111017_Measuring_meaningful_work_The_Work_as_Meaning_Inventory_WAMI (ii)Personality Inventory: DISC https://www.123test.com/disc-personality-test/ 3. The three actions to take are · Take a personality profile test. · Ask people around you what you’re good at. · Volunteer in your community. 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 DesignTechHighSchool https://www.youtube.com/watch?v=_yONfuex9aw&t=2s Website www.zackballinger.com Social www.linkedin.com/thezackballinger www.facebook.com/thezackballinger www.instagram.com/thezackballinger You Tube: https://www.youtube.com/channel/UCw8lEqjO95MiwCoYO_EgEWw 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
24:23
April 4, 2021
#5.11: Bonus: "Do you want to be happier?"
Newsletter: https://dralkapatel.com/mailinglist Do you want to be happier? For the end of this season I share with you my insights on Happiness and Health, based on my chapter in the co-authored book, “ A prescription for healthy living.” I discuss the definition of happiness I explore how to measure happiness I highlight the benefits of being happy I talk about how to be happier 1. The one question we discuss is “Do you want to be happier?” 2. The two references we look at are: Diener E. Seligman ME. Very happy people. Psychol Sci 2002;13:81-84 https://journals.sagepub.com/doi/abs/10.1111/1467-9280.00415 Nawjin J. et al. Vacationers happier, but most not happier after a holiday. Appl Res Quality Life 2010;(5):35-47 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2837207/ 3. The three actions to take are · The power of relationships – keep connected. · The power of anticipation – book and plan things to look forward to. · The power of generosity- find one small act of kindness you can do. · Which of these 3 actionable health tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to 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.facebook.com/dralkapateluk https://www.facebook.com/LifestyleFirstUK https://www.facebook.com/groups/lifestylefirstevolution https://www.instagram.com/dralkapateluk https://www.linkedin.com/in/dralkapateluk/ https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
09:49
March 14, 2021
#5.10: First: "How to integrate ancient eastern traditions into modern healthcare practices?"
Newsletter: https://dralkapatel.com/mailinglist "How to integrate ancient Eastern traditions into modern healthcare practices?” My guest on this week’s episode of The Lifestyle First Podcast is Dr Carolyn Rubens. Carolyn is a GP and Lifestyle Medicine Practitioner and former President of the British Medical Acupuncture Society. We discuss the meaning of holistic health. We explore the application of acupuncture. We highlight where acupuncture may be useful We talk about how to find an acupuncturist 1. The one question we discuss is “How to integrate ancient eastern traditions into modern healthcare practices?” 2. The two references we look at are: DeCabo R et al, Effects of Intermittent Fasting on Health, Aging and Disease, 2019, NEJM, 381:2541-2551 https://www.nejm.org/doi/full/10.1056/NEJMra1905136 Mattson MP et al, Intermittent metabolic Switching, neuroplasticity and brain health. Nat Rev Neurosci 2018; 19:63-80 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5913738/ 3. The three actions to take are · Choose achievable small goals · Do something you enjoy everyday · Prioritise your own needs first then you have more to give from your cup Which of these 3 actionable health tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life -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/dr_carolynrubens/ Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.facebook.com/dralkapateluk https://www.facebook.com/LifestyleFirstUK https://www.facebook.com/groups/lifestylefirstevolution https://www.instagram.com/dralkapateluk https://www.linkedin.com/in/dralkapateluk/ https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
25:33
March 7, 2021
#5.09: E: Emotions: " What is the role of stress in health and disease?"
Newsletter What is the role of stress in health and disease? My guest on this week’s episode of The Lifestyle First Podcast is Dr Thanasi Hassoulas. Thanasi is a Programme Director for the MSc in Psychiatry at Cardiff University and a senior lecturer. We discuss the adaptive role of stress We highlight the increase in anxiety levels and the contributing factors We talk about how stress influences mental and physical wellbeing through interrelated systems 1. The one question we discuss is “ What is the role of stress in health and disease?” 2. The two references we look at are: A Prescription For Healthy Living. The Neurobiology of Stress; Frontiers in Behavioural Neuroscience. 2018 3. The three actions to take are · Make time for yourself each day to do something you enjoy · Keep your mind and body active – as the ancient Greeks used to say ‘νους υγιής εν σώματι υγιεί’ (a healthy mind in a healthy body) · Take a step back to look at the biggrr picture – you don’t always have to be in control · . Which of these 3 actionable tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life -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: Twitter Instagram Facebook Host: Newsletter Website LinkedIn Facebook Instagram Twitter You Tube Podcast
27:53
February 28, 2021
#5.08: L: Learn Habits: "What's the harm in smoking?"
Newsletter What's the harm in smoking? My guest on this week’s episode of The Lifestyle First Podcast is Dr Adam Douglas. Adam is a histopathologist and lives in Plymouth. He’s making his way round the British Isles having trained in Northern Ireland, Wales and now England. When he’s not entertaining his 3-month-old daughter, he writes for his blog Ordinary Decent Gamer, and enjoys an endless list of hobbies including baking, DIY and filmmaking. We discuss smoking related statistics We highlight the factors that start us smoking We talk about feel good neurotransmitters and what happens when you take them away. And we uncover what is known and unknown about vaping and e-cigarettes 1. The one question we discuss is “What’s the harm in smoking?” 2. The two references we look at are: A Prescription For Healthy Living. Smoking Statistics from NHS Digital 3. The three actions to take are · Speak to someone about smoking cessation · Seek alternative to smoking – nicotine replacement · Stop Smoking Which of these 3 actionable tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life -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 Blog Twitter Host: Newsletter Website LinkedIn Facebook Instagram Twitter You Tube Podcast
20:08
February 21, 2021
#5.07 - Y: Your Connections: " Why is having a mentor or coach an important tool for my wellbeing?"
Newsletter Why is having a mentor or coach an important tool for my wellbeing? My guest on this week’s episode of The Lifestyle First Podcast is Dr Nita Maha. Nita is a GP from Bristol and an academy lead at Bristol University. We discuss the benefits of having a mentor or coach. We highlight the differences between a mentor and a coach. We talk about what makes a good mentor and mentee. And we uncover the benefits of being a coach and a coachee. 1. The one question we discuss is “Why is having a mentor or coach an important tool for my wellbeing?” 2. The two references we look at are: A Prescription For Healthy Living. Ayton and Joss. Empowering vulnerable parents through a family mentoring programme. Australian Journal of Primary Health. August 2015. 3. The three actions to take are · Find a mentor or coach through a known network. · Ensure mentor/mentee or coach/coachee compatibility. · Establish ground rules to make the relationship work. Which of these 3 actionable tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life -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: @drnitam Host: Newsletter Website LinkedIn Facebook Instagram Twitter You Tube Podcast
19:49
February 14, 2021
#5.06: "How can we approach lifestyle changes by taking time out to consider the effect of social and environmental factors that influence change?"
Newsletter: https://dralkapatel.com/mailinglist   “How can we approach lifestyle changes by taking time out to consider the effect of social and environmental factors that influence change?”  There are so many factors that influence our health and it’s important to take some time time out for some thinking space about this because our health decisions are not only affected by our internal environments but also by our external environments and circumstance – our social determinants of health.   My guests on this week’s episode of The Lifestyle First Podcast are Dr Liza Kirtchuk and Dr Anne Wylie.   Dr Kirtchuk is a GP and clinical lecturer in medical education at Kings College London and is very actively involved in helping medical students learn to develop their professional identities and supporting them to understand how to not only help their patients make  key changes in their lifestyles but also for their own health and wellbeing.   And Dr Wylie is a lecturer in Medical Education in the Department of Primary Care also at Kings College and soon to be an honorary fellow of The Royal College of GPs. She is also very interested in global public health.   We discuss the definition of social determinants of health.  We highlight political and cultural influences.  We talk about models of change.  And we share personal obstacles and challenges.   1. The one question we discuss is “How can we approach lifestyle changes by taking time out to consider the effect of social and environmental factors that influence change?”   -x- 2. The two references we look at are:   Short.E. A prescription for healthy living.  https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739   The World Health Organisation information on Social Determinants of Health https://www.who.int/health-topics/social-determinants-of-health#tab=tab_1   3. The three actions to take are  · Start a conversation about physical activity  · Use evidence and contribute to it  . Be brave about reflecting on who you are and what works for you - share barriers and solutions   Which of these 3 actionable tips will you implement?  Leave your comments below.   -x-   A Prescription for Healthy Living.  Available on Amazon  https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2  2.  Join The Lifestyle First Academy!  Take the flagship course – Start Now: Transform your Lifestyle to 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:   Guests: Twitter @lkirtchuk Instagram @lizkir Team’s twitter @kumec4kcl Team’s Instagram @kumecteachers Host: 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
34:35
February 7, 2021
#5.05: S: Sleep: " How can I help my teenager to sleep?"
Newsletter: https://dralkapatel.com/mailinglist How can I help my teenager to sleep? Fasting has been embedded into cultures for centuries and research is now uncovering the health benefits of fasting. My guest on this week’s episode of The Lifestyle First Podcast is Dr Devina Leopald. Devina is a GP who is also qualified in acupuncture and Swedish massage. We discuss normal sleep patterns in teenagers. We highlight the impact of digital devices on sleep and learning. We talk about the impact of stimulants on sleep and how to approach these more difficult conversations with teenagers. 1. The one question we discuss is “How can I help my teenager to sleep?” 2. The two references we look at are: Walker, M. Why we sleep https://www.amazon.co.uk/Why-We-Sleep-Science-Dreams/dp/0141983760 Dimitriou D, Le Cornu Knight F, Milton P. The role of environmental factors on sleep patterns and school performance in adolescents. Front Psychol 2015;6:1717. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4664801/ 3. The three actions to take are · Avoid all screens in the last hour before bed · Exercise in day time light · Avoid caffein and alcohol as stimulants Which of these 3 actionable health tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to 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 me: 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
20:06
January 31, 2021
#5.04: E: Exercise: "How does being sedentary affect my health?"
Newsletter: https://dralkapatel.com/mailinglist How does being sedentary affect my health? My guest on this week’s episode of The Lifestyle First Podcast is Dr Emma Short Emma is a histopathologist, meditation teacher, mindfulness teacher and personal trainer We discuss the definition of being sedentary We highlight how our activity patterns have changed over time a We talk about whether being sedentary can be negated by exercise We uncover the health impacts of being sedentary Short.E. A prescription for healthy living. https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2 Morris JN, Heady JA, Raffle PAB, et al. Coronary heart disease and physical activity of work. Lancet1953;265(6795):1053-1057. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2027542/ 3. Three actions are: · Timer – set a timer to go off every hour and move your body · Talk – when you’re on a mobile, walk and talk · Television - when wathcing TV stay active Which of these 3 actionable health tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to 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 me: 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
21:00
January 24, 2021
#5.03: F: Food: "Is fasting safe and why should I try it?"
Newsletter: https://dralkapatel.com/mailinglist Is fasting safe and why should I try it? Fasting has been embedded into cultures for centuries and research is now uncovering the health benefits of fasting. My guest on this week’s episode of The Lifestyle First Podcast is Dr Ellen Fallows. Ellen is a GP and person-centred lead with the Royal College of GPs and also delivering NHS programmes to reverse high blood pressure and diabetes. We discuss the definition of fasting and various formats for fasting We highlight how fasting is not essential for survival but also a tool for surviving well. We talk about metabolic switching from using sugar as fuel to using the breakdown products of fat as fuel (ketones) And we uncover some data suggesting fasting may prime our immune systems to work more effectively against Covid19 1. The one question we discuss is “IS fasting safe and why should I try it?” 2. The two references we look at are: o DeCabo R et al, Effects of Intermittent Fasting on Health, Aging and Disease, 2019, NEJM, 381:2541-2551 https://www.nejm.org/doi/full/10.1056/NEJMra1905136 o Mattson MP et al, Intermittent metabolic Switching, neuroplasticity and brain health. Nat Rev Neurosci 2018; 19:63-80 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5913738/ 3. The three actions to take are o Snack: don’t’ snack o Swap: Eat leafy green veg and beans in place of processed food. o Squish – reduce the time window during which you eat – try a later breakfast or an earlier dinner Which of these 3 actionable health tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life Use code JAN24 for your 24% discount up to 24th January 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 me: 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
37:56
January 17, 2021
#5.02: I : Identity - " How can lifestyle modifications at different life stages enhance a woman's health and her identity?"
Newsletter: https://dralkapatel.com/mailinglist How can lifestyle modifications at different life stages enhance a woman’s health and her identity? A woman goes through many natural, physiological life stages and her identity can be connected to these stages. My guest on this week’s episode of The Lifestyle First Podcast is Dr Alexandra Kermack Alexandra is a Clinical Lecturer and a specialist in Obstetrics and Gynaecology We discuss fertility and lifestyle modifications that can support conception including the role of supplements, food and exercise. We talk about the connection between biological rhythms, lifestyle and identity stretching from menarche to menopause. 1. The one question we discuss is “How can lifestyle modifcations at different life stages enhance a woman’s health and her identity?” 2. The two references we look at are: o Boxmeer., J. C. et al. IVF outcomes are associated with biomarkers of the homocysteine pathway in monofollicular fluid. Hum. Reprod.2009. 24 (5) 1059-1066 IVF outcomes are associated with biomarkers of the homocysteine pathway in monofollicular fluid - PubMed (nih.gov) o Rudick., B.J. et al. Influence of Vitamin D levels on in vitro fertilisation outcomes in donor-recipient cycles. 2014. 101 (2): 447-452 Influence of vitamin D levels on in vitro fertilization outcomes in donor-recipient cycles - PubMed (nih.gov) 3. The three actions to take are o Take folic acid supplements as soon as you think about trying to conceive o Eat less processed food and more fruit and vegetables o Give up smoking -x- 1. A Prescription for Healthy Living. Available on Amazon https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life. Join with the code JAN24 for your 24% discount up to 24th January https://dralkapatel.com/academy/ -x- Find Out More/Contact/Follow me: 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 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. Which of the 3 actionable health tips in this video will you implement? Leave your comments below.
33:34
January 10, 2021
#5.01: L: Life's Purpose: "Why does kindness matter?"
Kindness benefits everyone, the giver, the receiver and society and is one quality that can be placed at the centre of a unified purpose for the world. My guest on this week’s episode of The Lifestyle First Podcast is Dr Emma Short. Emma is a histopathologist and holds a PhD in cancer genetics and diplomas in mindful nutrition and shinrin yoku. She’s also a qualified mediation teacher and personal trainer. We discuss the definition of kindness and how kindness primed the human species for language development. Babies as young as 6 months can recognised kindness. We talk about the benefits of kindness – the ripple effect of passing it on and also the health benefits with less high blood pressure, stroke and heart disease and less depression and anxiety. It’s an essential ingredient in the healthcare system Some of us are more inherently kind than others, linked to our genetics and social experiences, but kindness can be learnt. 1. The one question we discuss is “Why does kindness matter?” 2. The two references we look at are: o Kim SK and Ferraro KF (2013) Do Productive Activities Reduce Inflammation in Later Life?  Multiple Roles, Frequency of Activities and C-Reactive Protein The Gerontologist 54(5): 830-839 o Alden LE and Trew JL (2013) If it makes you happy: engaging in kind acts increases positive affect in socially anxious individuals Emotion 13(1):64-75 3. The three actions to take are o Make a conscious effort to perform an act of kindness o Make an effort to recognise when someone is kind to you o Ask yourself what is my purpose -x- In this episode I also make 2 announcements 1. The launch of the book: A Prescription for Healthy Living. Yes. I am an author! A culmination of the expertise of over 30 co-authors bringing together an array of insights into multiple aspects of lifestyle in one amazing book. I’ll be bringing the co-authors on to future episodes to share their knowledge and experiences. Book available on Amazon – here’s the link https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2 2. The launch of The Lifestyle First Academy! The key training platform to Discover, Notice and Activate who you are, what you want and where you are going. My flagship course – Start Now: Transform your Lifestyle to Transform your Life – is launching on 24th January, International Education Day. By signing up to the course as a founding member you will also be supporting my contribution to global education by providing e-learning facilities to children around the globe. Join with the code JAN24 for your 24% discount up to 24th January – here’s the link https://dralkapatel.com/academy/ -x- Find Out More/Contact/Follow me: Newsletter: https://dralkapatel.com/mailinglist Website: www.dralkapatel.com Social: https://www.linkedin.com/in/dralkapateluk/ 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.
25:20
January 3, 2021
#4.11: BONUS: " How to connect with your DNA"
Welcome to the final episode of Season Four and the final episode of 2020! Today I just want to pause and reflect with you. Share a few snippets of my year. Invite you to share yours too. What I’d like you to think about today is your DNA. You know what your DNA is – it’s the nucleus of your life. It’s your genetics. And yes, your genetics are pre-determined. But your epigenetics, your epigenetics are tags that you attach to your DNA that turn on and off the expression of your genes. And this is all within your control – you switch on and off your DNA through your lifestyle – how you move, eat, sleep, feel, react. All the things that we’ve been talking about in this podcast. But your DNA is also a skillset. It’s your set of skills to help you D for discover, N for notice and A for activate, discover, notice and activate who you are, what you want and where you are going so that you can be the exact person you want to be, live the exact life you want to live. Discover is about getting curious about yourself and tuning in to your values, what matters to you, the qualities you want to show up in the way you live your life; discovering your values and using them to guide, motivate and inspire what you do Notice is about strengthen your awareness of yourself and others, noticing your inner world and your outer world – your thoughts, feelings, sensations, memories, images, actions and reactions; noticing how your internal state impacts on your external presence Activate is about taking purposeful action with intention in the present moment to live a values-driven life. And that’s exactly what I’ve done this year. Tuned in to my DNA. Listen to this episode to find out what I discovered, noticed and activated in 2020. But more importantly, over to you.  What are your thoughts as you look back and look forward? Of course 2020 has been a year like no other for the entire globe. I know we’ve faced hardship and loss, fear and uncertainty, and I am humbled by humanities humanity and my heart is with you for all that you have been through. But among the challenges there are always many things worth saluting. Remember last week’s podcast – be the optimist – it’s the best choice you have. So what have you discovered and noticed? What are you planning to activate? I would love you to share this with me. So just drop a comment on this channel, wherever you’re listening from, send me a message on any social media channel of your choice @dralkpateluk or get in touch through my website dralkapatel.com  -x- 3 actions for you so Number 1 Discover – what did you discover about what makes you happy? Number 2 Notice – what do you notice you are most proud of this year? Number 3 Activate- what will you do differently next year to activate your lifestyle to strengthen and support the person you want to be? And that brings todays episode and this year’s podcast to a close Which now leaves me, as always, to simply wish you a happy, healthy day. And of course, I wish you all the joys of Christmas, cherished times with your family, fun times with your friends. And I look forward to spending next year with you all. See you on 3rd January 202. -x- Find Out More/Contact/Follow me: Newsletter: https://dralkapatel.com/mailinglist Website: www.dralkapatel.com Social: @dralkapateluk 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.
12:44
December 13, 2020
#4.10: First: "Why are optimists healthier?"
Hello and welcome to Series 4, Episode 10. The theme in the Lifestyle First method we’re exploring today is First.  One of the first things you need when embarking on change or anything new is… Optimism. Because optimists are healthier. And that’s the one question I want to probe today -x- One Question: “Why are optimists healthier?” -x- 2 research reviews 1. Rasmussen. H. N., et al. Optimism and physical health: a meta-analytic review. 2009. 37 (3): 239-256 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2941870/#APP1 2.  Radcliffe.W and Klein W.M.P.Dispositional, unrealistic and comparative optimism: differential relations with the knowledge and processing of risk information and beliefs about personal risk. Personality and Social Psychology Bulletin. 28. 836-846 https://journals.sagepub.com/doi/abs/10.1177/0146167202289012 -x- Optimism is your mental attitude where you just expect good things to happen. Being optimistic isn’t about always staying positive and ignoring difficult emotions. Its about looking at the bright side whilst still acknowledging and allowing space for the difficulties. It’s about staying focused on the good in any situation. Top 3 reasons why optimists are healthier Number one: Optimists know more about their own health In the 2002 study, psychologists Nathan Radcliffe and William Klein found that optimistic people knew more about how and why heart attacks occur, and how six key risk factors  of alcohol, smoking, exercise, stress, nutrition and fat consumptions affected risk  They worried less about having a heart attack and were very self aware of their own risk status To have good health, you have to start form a position of knowledge. Which is what this podcast is all about - arming you with knowledge and information so that you just know. Information is so accessible these days but you have to pay attention to it. Be an active absorber of knowledge.   Number two : Optimists engage in more healthy behaviours Knowledge has to translate into action, and optimists do exactly this. Optimists sleep better, eat more fruit and vegetables, exercise more, have better relationships. And these healthier actions lead to better health. And you live loner for it. Better survival rates after cancer. Less heart disease Number three: Optimists are better able to handle setbacks. Setbacks are going to happen whether you’re an optimist, a pessimist or somewhere in between. But optimists handle stressors much better because they confront problems head on and use solution focused coping methods. Optimists don’t just give up. They see difficulties as a learning experience. They’re more open to new ideas, new experiences. They’re freer to consider more options and change. There is no better alternative to optimism. It’s your best choice for living healthier and happier. -x- 3 actions Let’s create a ripple effect of optimism – it is contagious ACTION 1. Think like an optimist.  ACTION 2 Act Like an optimist ACTION 3: Reflect like an optimist. -x- Website: www.dralkapatel.com 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.
07:16
December 6, 2020
#4.09 - E: Emotions: "How can we go from conflict to compassion?"
Hello and Welcome to series 4, Episode 9.  The theme in the Lifestyle First Method we’re exploring today is E: Emotions  -x-  1 question: “How do we go from conflict to compassion?”  -x-  2 reviews:  Thomas-Kilmann Conflict Mode Instrument   ACT with Love by Russ Harris  x-  Conflict. We are surrounded by it.   Disagreement. Disharmony. Opposing points of view.   Which then triggers a whole host of emotions. Anger. Sadness. Guilt. Confusion. And the reason for conflict all around us is because humanity is based on individual belief systems tied in with our unique experiences of the world. And we hold our belief systems very tightly.    What are you like when it comes to managing conflict?   Ken Thomas and Ralph Kilmann, the pioneers of conflict, developed the TK Instrument- The Thomas-Kilmann Conflict Mode Instrument which identifies your usual default conflict handling style.  Are you a competing shark, avoiding turtle, accommodating bear, compromising fox or collaborating owl?  When you’re trying to deal with a conflict you basically zone in on two of your skills – how assertive you are and how co-operative you are. Assertiveness is standing up for your own beliefs.  Cooperation is enabling the other person to stand up for their own beliefs.  And if you plot your assertiveness against your cooperation your get a measure of the value of your relationships.    Imagine the scenario, we’ve all been there, an argument with your partner.   The competing shark is saying I know I’m right. It’s your or me and I’m winning this one.  The avoiding turtle says I’m not getting into this, I’m just walking away, this is just not worth it.  The accommodating teddy bear says this tension’s too much for me, I’ll just do what you want, I give in.  The compromising fox says I’ll give up some of what I want only if you give up some of what you want.  And the collaborating owl says let’s just look at this another way and find a solution for both of us.   Do you recognise yourself in any of these?   Workplace conflict can be very draining and damaging because in the workplace environment in particular no-one wants to admit error – attributing blame to others is the usual knee jerk reflect which then escalates conflict even more. Emotions run high. Stress escalates. Physical health deteriorates. Absenteeism increases.   So how do you move away from conflict. It's no fun way to live. It’s exhausting. Sucks the joy of life right out.   Try moving from conflict to compassion.   The word compassion  comes from two latin words – com which means together and pati which means to suffer. Compassion translated means suffering together. But it’s more than that – it’s noticing the suffering of another with kindness and care and a genuine desire to help or support to alleviate the suffering. Before you can move from conflict to compassion you have to move to self-compassion.   Here’s the 3 key elements of self -compassion   Awareness  Acceptance  Affection   The 3 A’s -x-  3 actions   1. Grow acceptance.   2. Grow friendship.   3. Grow compassion   -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.
10:56
November 29, 2020
4.08: L: Learn Habits - "The 1% rule - can small habits really have big impact?"
Hello and welcome to Series 4, Episode 8. The theme in the Lifestyle First Method we’re focusing on today is L: learn habits And what I want to zone in is the 1% rule -x- The one question I’m asking today is “The 1% rule – do small habits really have big impact?” -x- The 2 references I’ve looked at to support todays’ thinking are: The book Atomic Habits by James Clear and an interview by Eben Harrell in The Harvard Business review in October 2015 -x- Let's  go back to 1903. The British Cycling team are ready to win medals. Except that they don’t. Fast forward 100 years. Just one gold medal won at the Olympic games in the last 100 years. And zero wins at the Tour de France – cycling’s biggest race. It’s now 2003 and in comes Dave Brailsford. Hired as the team’s new performance director. And he had one philosophy, the aggregation of marginal gains, the philosophy of searching for a tiny margin of improvement in everything you do. He said that if you broke down everything that goes into riding a bike and improve it by 1%, you will get a significant increase when you put this all together And so Brailsford made small adjustments. Different tyres, softer seats, comfortable pillows, better hand washing techniques for the riders. Roll on 5 years later to the 2008 Olympic games in Beijing – gold medals dominated by the British Cycling team with a win of over 60% of the medals. 2012 London Olympics. 9 Olympic records and 7 world records, And five Tour de France victories in consecutive years What does this tell us? It tells us massive success does not require massive action. Massive success requires small action Improving by 1% is the small action The maths says that if you improve by 1 % every day, in a year you will be 37 times better. And if you get worse by 1% every day, then in a year you’ll decline to a stagnant zero So how does this apply to learning habits? The key is to do what is achievable and to keep doing it and layering it. Our success is never one moment, It’s the sum of all the moments we choose to make 1% better Aggregating those marginal gains is what makes the difference. So, think small, not big Forget perfection. Create progression Compound the improvements Point the mirror at yourself – how can you get 1% better Can you create an optimal environment to have the best chance to be the best human being you want to be? Now the top of the mountain, that big goal may seem so far away so don’t focus on that Energise the small improvements to make continuous improvement Differentiate the dream, which is the goal, from the target which is 1% change for persistent progression The only way to walk a mile is to walk a step at a time. And if you believe you can achieve a step at a time then you will reach that mile and the next one and the next one. -x- 3 activating actions Action 1 You have 960 minutes of being awake a day. 1% of this is 9.6. Can you find 9.6 minutes a day to do something better? Action 2 What habit are you trying to create? Break down your desired habit into microhabits. Action 3 How are you going to know if you have made those 1% improvements. Create a tick list or pin up a calendar so that you can tick off each day that you activated that micro habit and celebrate the achievement. -x- References 1. Clear. J. Atomic Habits 2. Harrell. E. Harvard Business Review 30 October 2015 -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment.
12:07
November 22, 2020
#4.07: Y: Your Connections - "How is your health affected by your connection to digital technology?"
Hello and Welcome to Series 4, Episode 7. The theme in the Lifestyle first Method we’re exploring today is Y: Your Connections Digital technology. It has become a fundamental part of everyday life. There’s no denying it. It can feel like a saviour, enabling connections. But at the same time, over-connection can feel overwhelming. We’re on phones, computers, screens of every size, continuously accessing information. UK adults spend an average of 8 hours and 41 minutes a day on screens – this is more than they are sleeping On average we check our phones every 12 minutes And 40 % of us look at our phones within 5 minutes of waking up. These stats tell us that we spend a lot of time with our digital tech. But so what? What’s the effect? We hear the word digital detox used a lot, with implications that we need to remove ourselves from something that is harming us. But what exactly are the harms? And that’s the one question I want to answer today. “How is your health affected by your connection to digital technology?” -x- The 2 pieces of information I’ve looked at to help support today’s thinking are: The 2016 review social networking, depression and anxiety by Elizabeth Seabrooke and her team And the 2020 report by Aetna International called The digital health dilemma -x- There are some specific conditions that have risen in relation to the use of digital devices. Have you heard of nomophobia. Several published articles refer to this term. It’s a panic disorder related to the fear of being away from mobile phones. Another condition is gaming addiction – it’s now a recognised as a diagnosable condition And research is certainly linking use of digital media to mental health issues. In the 2016 review of social networking, depression and anxiety were found to correlate with interactions on social media. Surprisingly, or perhaps unsurprisingly actually, it’s not the duration of time spent on social media that has impact, but it’s the quality of the interactions, with negative interactions connected to more depression and anxiety and positive interactions connected to less anxiety and depression. So perhaps it’s not digital detox we need but digital mindfulness. Choosing how we interact with the digital world with more awareness. So how do you use your phone? Do you let it pull you wherever it takes you or do you keep focus? Focus is one of our key skills, but it gets harder when our phones distract us. When you focus, you activate the prefrontal cortex of your brain which is involved in so many of our higher level functions such as attention, motivation, impulse control, and planning. When you are distracted, the connectivity of this essential part of the brain is affected. And the phone is then the distraction device which affects your performance and productivity. Multi-tasking that was once thought to be a superpower but we now know it’s the opposite. When you switch from task to task, you’re less productive. Constant digital distraction leads to a more inability to focus – and by 5pm you haven’t been able to get to the meaningful work that you wanted to do. And it can be difficult to unplug when you carry the tools of your trade in your pocket or the screen is always visible in front of you. -x- 3 activating actions 1. Put your phone out of sight 2 Change notification settings 3. Try 24/6 instead of 24/7 -x- References 1. Seabrook. E., et al, Social Networking Sites, Depression and Anxiety: a systematic review. JMIR Ment Health. 2016. 3 (4) : e50 2. Aetna International. Th digital health dilemma. 2020
12:07
November 15, 2020
4.06- T: Time Out - "How can you do nothing, to do more?"
Hello and Welcome to Series 4 episode 6 The theme in the Lifestyle First Method we’ll be exploring today is T: Time Out Now when was the last time you did nothing? And I mean really nothing. Not trying to achieve anything – not ticking off that to do list, not answering emails, not catching up with a friend, not practising mindfulness or gratitude. Just doing nothing. Letting your thoughts roam. We do tend to devalue doing nothing in our productivity-focused world, don’t we, feeling we have to constantly be doing in order to be achieving. But I want to turn that on its' head today. The one question I’m asking is “How can you do nothing, to do more?” -x- The two pieces of information I’ve looked at to support todays thinking are the book “Do Less, Be More” by Susan Pearse and Martina Sheehan and the research paper “A default mode of brain function” by Marie Raichle and her team Now we know that the brain is constantly working, when we’re active, when we’re resting, when we’re sleeping. But what Marie Raichle and her team of researchers discovered in the early 2000s was that there are certain areas of the brain that light up when we’re awake but not involved in any specific tasks. And it’s these areas of the brain that have come to be called the default mode network. They’re active when you’re daydreaming, recalling memories, envisioning the future, thinking about the intentions of others – all the things you find yourself just thinking about without any specific goal of thinking in mind – it’s your random thoughts. This default mode network is active when the focus is on you, internally. And when your focus is on external tasks, the activity in this default mode network reduces so that the focus moves away from you and moves on to the task. And it’s in this resting state that your brains network helps you process your experiences, consolidate memories, reinforce learning, regulate your attention and emotions and keep you effective in your work. Which is why working harder is not working smarter. There’s a widespread belief that the more you do, the more you achieve but it’s the opposite. Resting minds are achieving minds. There are 3 key ways in which doing nothing, helps you do more. Firstly, creativity is enhanced Secondly, productivity and problem solving improvesThirdly, your chance of having a stroke or heart disease is reduced -x- So, here are your 3 activating actions for today 1. Start by practicing doing nothing for just 2 minutes a day 1. Do nothing first thing in the morning, even before you open your eyes, just take a few moments to let your thoughts wander 3. Do nothing in between tasks. -x- References 1. Pearse.S., Sheehan. M. Do Less, Be More. Hay House. 2017. 2. Raichle. M., et al. A default mode of brain function. PNAS. January 2001. 98 (2) : 676-682 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.
08:59
November 8, 2020
#4.05 - S: Sleep - " How Can your Sleep Position Help You?"
Hello and Welcome to Series 4, Episode 5. The theme in the Lifestyle First Method we’re exploring today is S: Sleep So what’s your favourite sleep position? Curled up like a fetus or sprawled out like a frog. The stats tell us that 57% of us fall asleep on our side, 17% on our back and 11% on our stomach – though after moving on average between 3 and 33 times a night, this doesn’t mean you wake up in the same position you fell asleep in! Given that we spend a third of our lives asleep though, your sleep position can not only affect how well you sleep but you can also utilise sleep positions for better health. -x- One question The one question I’m asking today is “How can your sleep position help you?” -x- Two research reviews The 2 pieces of research I’ve looked at to help answer this are a paper in the American Journal of Gastroenterology looking at acid reflux and sleep position and another in the journal Sleep looking at sleep apnoea and sleep position. -x- Acid reflux is the appearance of stomach acid outside of the stomach, which then causes that burning feeling behind your chest or in your throat, coughing, choking. And often these symptoms are much worse at night simply because we lose the benefit of gravity – the heartburn can then wake you up and when the acid reaches your throat it can trigger coughing or choking at night. Sleeping flat on your back is not ideal for reflux because the acid flows more freely in this position, and studies show that symptoms are more frequent and last longer. What about sleeping on your right side? Well the right side is not right for reflux .The sphincter – the muscle that keeps the junction between your stomach and oesophagus closed is just not as tightly closed when you lie on your right. What the research shows is the best position for reflux is sleeping on your left side –the acid is more quickly cleared away. Sleeping inclined can also help so if you can combine the two then even better Interestingly, acid reflux is also starting to show a connection with sleep apnoea. Sleep apnoea is interrupted breathing when you’re sleeping with snoring and restless sleep which can leave you tired and sleepy during the day, give you a morning headache and give you that feeling of brain fog and difficulty concentrating. For sleep apnoea, sleeping on your back is the least favourable position because in this position your tongue and soft tissues relax and fall back to block your airways. The change in oxygen levels reaching the brain, then jolt you to gasp for air. Stomach sleeping might seem like an obvious way to stop your tongue dropping back, and while this is true to an extent, your mouth and nose end up being blocked by your pillow, or your neck has to be twisted to the side to maintain breathing, all of which are counter-productive in clearing your airways Side sleeping is best for sleep apnoea. If you sleep on your side you have half as many breathing pauses than you do compared to sleeping on your back And if you’re choosing sides then sleeping on your left has the added benefit of reducing acid reflux too. So there you go, for sleep apnoea and acid reflux left is best. And what about for everything else Well, tune in for the  best sleep positions for a range of other ailments. -x- 3 activating actions.  1: start in the position you want to switch to  2: use a pillow 3 use a positioning aid -x- References 1.Cartwright. R. Effect of sleep position on sleep apnoea severity. Sleep. 1984. 7 (2): 110-114 2.Khoury et al. Influence of spontaneous sleep positions on night-time recumbent reflux in patients with gastroesophageal reflux disease. Am.J. Gastro 1999. 94 (8): 2069-73 DISCLAIMER: seek personal medical advice for health concerns
09:54
October 25, 2020
#4.04 - E: Exercise - " What if Standing Became the New Sitting?"
Hello and Welcome to Season 4, Episode 4 The theme in the Lifestyle First Method we’re exploring today is: E: Exercise. Exercise we know, by definition is planned, structured, repetitive purposeful movement - so how about planning repetitive, purposeful standing through the day. Today, the one question I want to explore is: “What if Standing became the new Sitting?” -x-  The two pieces of information I’ve looked at to review this are two documents by The Department of Health. The first is a review of sedentary behaviour and obesity from 2010 and the second is the most updated UK Chief Medical Officers Physical Activity Guidelines from September 2019 -x- Now the thing with sitting down is that once you sit down, how many times do you actually think about standing up? Sure, you’ll stand up if you need to get something or go somewhere but otherwise one thing about sitting is that we then forget about standing. Which is why we can go for hours at a stretch, sat in front of our computers or the TV. Or sitting to read, talk, listen to music. But what if you stood instead. And forgot about sitting. How would this feel? How would this benefit you and benefit your health? How many of you are sitting down comfortably listening to this podcast right now. Well, let me invite you to stand up and listen instead – all rise, unless you’re driving of course. And tell me in the comments at the end of the episode what your experience was. Research has suggested that we are spending an average of 9 and a half hours a day sitting down and in lockdown, there is no doubt that this number has increased considerably. Interestingly as well, sitting behaviour tracks from childhood to adolescence to adulthood – how much your children are sitting will pave the way for the habits they develop into adulthood. Now today, we’re talking about standing being the new sitting, and you might have even heard the phrase sitting is the new smoking. It’s a strong phase, perhaps not fully accurate though because smoking is certainly far more high risk, but the phrase does at least command attention and highlight the significant risks of sitting. So here are the top 5 risks of sitting: 5. Cancer. 4. Heart Disease and Diabetes 3: Back and Neck Pain 2: Loss of productivity 1: Death -x- 3 activating actions 1. Take the sitting to rising test 2. Stand for 60 seconds every 60 minutes 3. When you're sitting ask yourself could I be standing instead -x- References 1. Department of Health: Sedentary Behaviour ad Obesity: Review of the Current Scientific Evidence. March 2010 2. UK Chief Medical Officers Physical Activity Guidelines September 2019 -x- Find Out More/Contact/Follow me:  Newsletter: https://dralkapatel.com/mailinglist Website: www.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 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.
10:47
October 25, 2020
#4.03: F - Food: "Clever Eating - Is there really such a thing as brain food?"
Welcome to Series 4, Episode 3. The theme in the Lifestyle First Method we’re discussing today is F: Food So with each forkful of food you eat, do you ever stop to think about which part of you you’re feeding. Of course every part of us needs feeding, but the brain is arguably more important than the body. Because what you demand from your brain every day is everything that makes you human-  thinking, reasoning, concentration, emotion, memory. All your experiences. Work, Relationships. Happiness. And so of course, we want to be able to eat in a way which provides our brain the building blocks of everything in our life. And so the one question I’m asking today is “ Clever eating – Is there really such as thing as brain food? And I’ve considered 2 pieces of information to support our thinking today. The Book Brain Food by Dr Lisa Mosconi and the research paper The Mind Diet Now I think that if we’re going to think about the food that is important for our brain, we should really start off by thinking about what the brain is made of. Like the rest of our body, it’s basic structure is cells. And it’s a mosaic of cells – over a hundred billion nerve cells and just as many non nerve cells. Every cell is surrounded by an envelope called the cell membrane and a key component of the cell membrane is fats. So clearly fat is important for brain health – we need that envelope around our brain cells to be robust enough to protect its contents. Water too –your brain is full of water and for the purposes of today’s conversation I’m classifying water as food though of course we could open up a whole conversation on that topic alone! So our brain is made up of fat and water. So what else does our brain need. Well, the brain is a powerhouse! Although it weighs only 2% of your body mass, it uses 25% of your daily energy. The reason it uses so much energy is not only to keep your mind and body processes going but also to ensure the health of it’s own cells. Even when you’re resting, or you seem to be doing nothing such as sleeping, there is a huge amount of cell regeneration going on and a huge amount of processing going on. All your daytime emotions and experiences are processed during rest to set the tone for your next day, create that map you can turn to in your daily decision making So we need to feed our powerhouse so that it can continue to power up. And the basic energy source that can be utilised by the brain is glucose, so carbohydrates which are then broken down into glucose are an important food source for our clever brain. Of course, the source of the carbohydrates matters for a range of other health reasons and we’ll talk about this in future episodes, but as far as the brain is concerned, it’s only letting glucose through its protective blood-brain barrier. So fat, water glucose. And finally, what the brain needs is protection from damage – and that protection comes from polyphenols - those micronutrients, anti oxidants in colourful foods that mop up those over excited molecules that are bouncing around the brain causing dna damage So fat, water, glucose and polyphenols – our 4 core brain foods. So here’s my top 5 foods that matter for your grey and white matter: - Omegas 3’s to build cell membranes and reduce inflammation - from flaxseeds, algae, fish or supplements - Carbohydrates to provide glucose from colourful vegetables - Anti-oxidants to stop damage and keep the memory sharp from berries - And I’m just going to throw in dark chocolate -because it contains that lovely  antioxidant theobromine that also supports memory and cognitive skills And 3 actions for today: 1. think Omega 3 2. Make eating berries a daily habit 3. Swap out milk chocolate for dark chocolate Have a happy, healthy day!
11:30
October 18, 2020
#4.02: I - Identity: "How can you make a loud impact with a quiet ego?"
Hello and Welcome to Series 4, episode 2: The theme in the Lifestyle First Method we're exploring today is I: identity EGO. That 3-letter word that really gets a bad name. We immediately connect ego  with being arrogant, self-centred, loud, the centre of attention, pushy, uncaring. But how ca your ego help you? One question I’m asking today is “How can you make a loud impact with a quiet ego?” Two articles I’ll be talking about this week are based on the work of Heidi Wayment: One article titled The Quiet Ego: Motives for Self-Other Balance and Growth in Relation to Well-Being, and the other titled The Quiet Ego Scale: Measuring the Compassionate Self-Identity; and both these articles have been published in the Journal of Happiness -x- * Your ego is your I. It’s the identity you create to help you navigate through life with a sense of self that is an important part of your identity. And your ego is very defensive about your identity. It's prime action is to protect you It’s your self-defence for survival. *  You need ego to exist, to create that unique experience of being you, to actually enable you to participate in life. It’s your ego that plunges you forward into doing things you might have held back from. It builds bravado and confidence. But the flip side is that it can also push you into fear. Because when you’re in a challenged state and your ego is at its most defensive, it overcompensates. Anything outside of your beliefs, your ideas, your thoughts will be strongly rejected by your ego. *Your ego can be a great asset, but it can also be a great drain.  * It turns out that the paradox of the QUIET EGO has much more positive benefit on your wellbeing, on your growth, on your health. * Quiet is not silent. * Quiet is not squashing your ego so that you lose your identity. * Your identity is part of your survival mechanism. * You're keeping it. * But the quiet ego survives by turning it’s volume down. The prime action of the quiet ego is to protect you by a less defensive mechanism by cultivating an authentic identity to notice and listen to others, without losing the self, in order to be able to approach life more compassionately.  * There are 4 components to the quiet ego :  - detached awareness - inclusive identity - perspective taking - growth mindedness -x-  Three activation actions: Action 1: Take the Quiet Ego Scale Questionnaire. This is a way to measure your compassionate self-identity. It’s a short questionnaire that you can find at www.quiet-ego.bleeker.co It will give you a starting point from which to identify areas you might want to work on Action 2: Get to know your ego. It’s all connected to the word I. What do you say after the word I. So set an intention this week to observe your ego with one conversation you have today, Notice everything you say after the word I Action 3: notice when your ego is fragile – over defensive, overcompensating, you’re feeling stuck, you’re finding it hard to connect with people And when you notice this, try and change the perspective. – think about those 4 areas of a quiet ego – detached awareness, inclusive identity, perspective taking and growth mindedness – what can you change? -x- References Wayment. H.A. The Quiet Ego: Motives for Self-Other Balance and Growth in Relation to Wellbeing. Journal of Happiness Studies. 2018. 19(3): 881-896 Wayment. H. A. The Quiet Ego Scale: Measuring the Compassionate Self-Identity. Journal of Happiness Studies. 2015. 16(4):999-1033
10:48
October 11, 2020
#4.01 - L: Life's Purpose
"How can you live with purposeful intention every day?"
09:01
October 4, 2020
#3.11 - BONUS
"How do you look back to propel yourself forward?
11:40
September 13, 2020
#3.10: FIRST
"How can you create a success mindset"
33:00
September 6, 2020
#3.09- E: EMOTIONS
“How can emotional well-being heal chronic disease?
20:17
August 30, 2020
#3.08 - L: LEARN HABITS
"What if we could be 1% happier, healthier and perform better every day?"
28:19
August 23, 2020
#3.07 - Y: YOUR CONNECTIONS
"How do family connections have positive impact?"
27:49
August 16, 2020
#3.06: T - TIME OUT
"Can gratitude help you thrive?"
18:12
August 9, 2020
#3.05: S - SLEEP
"How does sleep affect my weight?"
18:44
August 2, 2020
#3.04 - E: EXERCISE
"How can you exercise your way out of pain?"
23:15
July 26, 2020
#3.03 - F: FOOD
"How can our food choices influence inflammation and is It possible to use diet to put autoimmune conditions into remission?"
22:52
July 19, 2020
#3.02 - I: IDENTITY
"How does my identity affect my motivation to create the lifestyle I really want?"
18:12
July 12, 2020
#3.01: L - LIFE'S PURPOSE
"What are the physical health benefits to having purpose?"
22:03
July 5, 2020
#2.11: LIFESTYLE FIRST - BONUS
" What do we need to do right now to restore health?"
07:21
June 14, 2020
#2.10 - E: EMOTIONS
"Is there a way to stop struggling with difficult emotions?"
13:50
June 7, 2020
#2.09 -L: LEARN HABITS
"What are 10 ways to create a habit?"
10:23
May 31, 2020
#2.08 - Y: YOUR CONNECTIONS
"How can you be alone in a connected world?"
11:26
May 24, 2020
#2.07 - T: TIME OUT
" How does breathing have anything to do with feelings?
11:40
May 17, 2020
#2.06 - S: SLEEP
"What's the link between sleep and mood?"
12:18
May 10, 2020
#2.05 - E: EXERCISE
"How can exercise benefit your immunity?"
10:47
May 3, 2020
#2.04 - F: FOOD
"What foods boost immunity?"
12:10
April 26, 2020
#2.03 - I: IDENTITY
"Why does having a strong positive identity matter?"
08:21
April 19, 2020
#2.02- L: LIFE'S PURPOSE
" If you want meaning in life, should you have meaning in work?"
13:10
April 12, 2020
#2.01 - FIRST
"Where are you on the cycle of change?"
11:44
April 5, 2020
#1.11 - Lifestyle First - Bonus: Reflection
Be You - Find You - Value You
12:48
March 15, 2020
#1.10 - E: Emotions
"How can you strengthen your emotional fitness?"
09:50
March 8, 2020
#1.09 - L: Learn Habits
"Why do engage in habits that are no longer useful to us, while ignoring our better judgement?"
10:03
March 1, 2020
#1.08- Y: Your Connections
"How do social bonds affect your health?"
11:26
February 23, 2020
#1.07- T: Time Out
"How does the relaxation response reduce stress?"
13:22
February 16, 2020
#1.06- S: Sleep
"Why is 8 not only your magic number but your critical number when it comes to sleep?"
12:48
February 9, 2020
#1.05- E: Exercise
“Can exercise be compared to a drug?”
15:12
February 2, 2020
#1.04 - F: Food
"Do you live to eat, or eat to live?"
13:31
January 26, 2020
#1.03- I: Identity
"Is there any theory and science underpinning the practice of positive affirmations or is this just another set of quotes that have become a popularised fad?"
10:42
January 19, 2020
#1.02- L: Life's Purpose
"What is the benefit of having a clear purpose in life?"
08:19
January 12, 2020
#1.01- First
"What is the FIRST thing you need to do before making changes in your lifestyle?"
08:49
January 5, 2020
Trailer - the Lifestyle First Podcast
Hello and Welcome to The Lifestyle First Podcast A place to change your lifestyle and find health and happiness, care and compassion. A place to focus on your wellbeing, on all of you – your mind, body and spirit. A place to discover you. Hi Everyone. I’m Dr Alka Patel. I’m a GP, a Health Coach and a Lifestyle Medicine Physician. I’m the founder of Lifestyle First and the Creator of the Lifestyle First Method. And I truly believe that our health is shaped by our own thoughts, decisions and actions. I feel a deep responsibility to share with you all that I know so that you receive credible, motivating, thought-stimulating and practical information that let’s you shape your health and be the author of your own health story. Through this podcast, I’ll be discussing lifestyle medicine and making self-care as easy as 1-2-3 In each episode, I’ll be answering 1 question by taking a deep dive into 2 aspects of research and literature and giving you 3 health hacks to embed self-care into your everyday. And I’ll be taking you through the Lifestyle First Method – an acronym for a method founded in evidence that takes you through a blueprint of 10 key determinants of health and happiness and takes you from knowing what to do and why to do it to translating that into how to do it. So live a life of purpose that you love and deserve and let’s get ready to hack lifestyle medicine and self care together by prioritising your Lifestyle First. And I know life is busy, so each episode will be a short light bite that you can absorb with ease into your day. Please don’t forget to subscribe to this podcast so that you can be notified when the next episode is ready for you to enjoy. And if you want to know more, then just head over to my website www.dralkapatel.com I look forward to connecting with you soon.
02:16
December 22, 2019