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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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#4.11: BONUS: " How to connect with your DNA"

The Lifestyle First PodcastDec 13, 2020

00:00
12:44
Mixed emotions & new beginnings with Dr. Alka Patel

Mixed emotions & new beginnings with Dr. Alka Patel

Hi. Hey and hello.

This is series eleven, episode nine of the Lifestyle First podcast and today is all about emotions and I come to you with mixed emotions, a touch of sadness mixed with the taste of excitement. So let me explain. Come back with me to December 2019. The air is crisp, the sky is blue. There's frost on the windows and as I look out over the fields at the back of the house, I hear myself say out loud, I'm launching a podcast. I'm not sure who I'm saying that to. There is no one else in the room with me. No one's listening but now I've said it out loud, it feels like a declaration, a slightly crazy one, because the voice of doubt quickly creeps in. What do you know about podcasting? You don't know anything about mics or lighting or editing. There is no way you're going to get to grips with the tech and who's going to listen anyway? Now, maybe I don't know any of this, but what I do know is that there are messages of health that feel so important to share that I can't keep them to myself. Rock on three weeks later. It's the first Sunday in January. I master the tech, and the Lifestyle First Podcast hits the airways. 

Podcasting and YouTubing is hard work and don't let anyone tell you otherwise. Yes, it's fun and it's interesting, but there is more to it than meets the eye. I call it a labor of love, and because I love it, I keep doing it and now rock on exactly two years after I made the declaration, 'I'm launching a podcast' and the podcast has now traveled around the world. There are thousands of you listening from everywhere. The UK. The US. Slovenia, India, the Philippines, Vietnam, Poland, Spain, Greece, Portugal, China, South Africa, even New Zealand. Wow and the Lifestyle First Podcast is now ranked in the top 5% of all global podcasts and think about it, with over 2 million podcasts worldwide, that is also a wow and look, I've been touched by so many messages that you sent me, telling me of the difference the show has made, the small things that have resulted in you thinking differently or doing something different that's then had big effects and the reviews have been just amazing.

I'm so grateful and after reading all your comments and talking to you, so many of you, I'm sure you can understand why I feel sad telling you that today is the last episode of The Lifestyle First podcast. As you know, it. Series eleven, episode nine, the end. 117 episodes. It's a wrap!

Find Out More/Contact/Follow:

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... 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.

Dec 18, 202210:04
How to build sustainable exercise habits by redefining the 'workout'

How to build sustainable exercise habits by redefining the 'workout'

Episode 8 of season 11 of The Lifestyle First Podcast is centred around the L in the Lifestyle First Method.

LEARNING HABITS: ARE YOU REINFORCING HABIT LOOPS THAT HELP YOU REACH YOUR GOALS?

This is the bedrock of change. Habits are behaviours you do with automaticity. Are your current habits serving a useful purpose?

* * * * *

In this episode I explore how to form positive habits around movement & incorporate exercise into your day to day life with the founder of Slope Health, Andrew Lecocq.

We discuss the difference between exercise & movement & question whether there is a difference at all. This concept of removing the cognitive divide between exercise & movement lies at the heart of Slope Health. Slope health is an app focused on creating habits related to exercise and physical activity. And Andrew is focused on changing how we think about exercise so that physical activity becomes a habit and a core component of preventative medicine.

The two research studies we reference in our conversation are:

Definition of exercise:

We follow the advice of Dr. Jack Berryman's perspective: “Mowing the grass, raking leaves, washing the car–all that’s exercise...Physical activity includes all movement, not just throwing a ball through a basket.” -

https://time.com/4475628/the-new-science-of-exercise.

Motivation:

This is one of the most important drivers for long-term success. There are many types of motivations- weight, mental health,etc.

https://ijbnpa.biomedcentral.com/counter/pdf/10.1186/1479-5868-8-94.pdf

* * * * *

As always we give you three actions to take away from the episode which are:

1. Do something every day. Whatever that may be. The best exercise is the one you are willing to do.

2. No stress or pressure to make purchases or big changes. Start wherever you are & organically build better but sustainable habits.

3. Let get of ego & truly consider 'why' you want to build better habits connected with movement.

* * * * *

Find Out More/Contact/Follow:

You can find out more about Andrew & his work at:

www.slopehealth.co

https://www.linkedin.com/company/slopehealth

https://www.instagram.com/slopehealth

https://twitter.com/slopehealth

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... 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.

Nov 27, 202224:57
How connecting with YOURSELF FIRST is the key to successful relationships

How connecting with YOURSELF FIRST is the key to successful relationships

Episode 7 of season 11 of The Lifestyle First Podcast is centred around the Y in the Lifestyle First Method. YOUR CONNECTIONS: WHO DO YOU AFFECT AND WHO AFFECTS YOU? Social connectivity is directly linked to longevity. The blue zones are areas in the world with the longest living people and these zones have been shown to have one thing in common – community spirit, belonging and connectedness. * * * * * In this episode I explore the nature of societal definitions of masculinity & femininity with founder of Nobul Men, Simon Wisdom. We discuss what these definitions mean to our closest relationship, the one with ourselves. * * * * * As always we give you three actions to take away from the episode which are: 1. Focus on your personal brand & know what your personal values & boundaries are. 2. Recognise the ability to ‘dance’ with each other. Our energies are constantly changing & recognising that in our relationships will make those relationships more fulfilling. 3. Attraction is always in ‘flow’ - there is no right or wrong answer & intimacy is a constance dance as we try to understand each others needs in a relationship. * * * * * Find Out More/Contact/Follow: You can find out more about Simon & his work at https://nobul-men.newzenler.com Or get in touch at simon@nobul.men You can discover more & connect with Dr. Alka at the links below: Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapat... 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.
Nov 13, 202219:56
How to get the rest your body, mind & soul ACTUALLY needs

How to get the rest your body, mind & soul ACTUALLY needs

Episode 6 of season 11 of The Lifestyle First Podcast is centred around the T in the Lifestyle First Method.

TIME OUT: WHAT DO YOU DO WHEN YOU TAKE TIME OUT FROM YOUR BUSY SCHEDULE?

It’s so important to have some reflective space in your day, some “me” time. Focus on enjoying the moment – be mindful. Do you have space in your day to slow down your breathing? Do you journal to write down ideas, thoughts, feelings, goals and affirmations?

* * * * *

In this episode I explore the nature of rest & recuperation & answer the question what constitutes a true restorative behaviour?

I explore 7 types of ‘rest’, many of which may challenge our traditional idea of what constitutes taking time out.

* * * * *

The two references I explore are:

1. The real reason why we are tired and what to do about it (TedX with Saundra Dalton-Smith - https://www.youtube.com/watch?v=ZGNN4EPJzGk

2. Sacred Rest by Saundra Dalton-Smith - https://www.drdaltonsmith.com/publications

•••••

As always I give you three actions to take away from the episode which are:

1. Step outside every day & connect with nature to get your creative rest.

2. Reduce sensory overload by limiting your exposure to notifications, screens & sources of information.

3. Do something for someone else with no expected reward to support your spiritual rest.

* * * * *

Find Out More/Contact/Follow:

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... 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.

Nov 06, 202211:43
Anna Wood shares the 3 Spices that will optimise your sleep

Anna Wood shares the 3 Spices that will optimise your sleep

Episode 5 of season 11 of The Lifestyle First Podcast is centred around the S in the Lifestyle First Method.

SLEEP: WHICH SLEEP ACTIONS CAN YOU COMMIT TO?

Sleep is absolutely critical to health. Sleeping better for a healthier life can be achieved through simple, regular modifications to allow yourself to tune in to your natural sleep rhythms.

* * * * *

In this episode, to help me explore the 'Which spices can help me to sleep better?' I invited along Anna Wood.

Anna Wood is the founder of JUX food, a startup on a mission to redefine sustainable super-seasonings.

Anna has worked in the music industry for 8 years & recently completed an MBA at Cambridge University before founding her startup seasoning business JUX.

* * * * *

The two references Anna & I explore are:

1. Chamomile: A herbal medicine of the past with bright future - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/

2. Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomized, double-blind, placebo-controlled trial - https://pubmed.ncbi.nlm.nih.gov/32056539/

•••••

As always we give you three actions to take away from the episode which are:

1. Fit herbs & spices into your weekly Veg target. Make one addition of a herb or spice into your daily routine. Use creative methods such as including saffron in your mash or peppermint leaves in your tea. As a top tip if you are using dried herbs in your cooking, cook for about 20 minutes to allow them to rehydrate to get the full flavour & nutritional benefits.

2. Erase one of your food waste habits. For example chopping parsley & popping it in a container with some oil, makes a tasty salad dressing that will last an additional week.

3. 1 in 4 of us in the UK have herbs & spices that are over 5 years old. When recycling the packaging of these date expired herbs & spices consider whether your local council can recycle that packaging or does it need to be taken to different facility.

* * * * *

Find Out More/Contact/Follow:

https://juxfood.com

Socials

https://www.linkedin.com/company/juxfood/about/

https://www.instagram.com/juxfood/

https://www.facebook.com/JUXfood/

https://twitter.com/juxfood

Contact Anna at anna@juxfood.com

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... 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.

Oct 30, 202229:48
How to introduce exercise into your life with Six Pack Revolution founder, Scott Harrison

How to introduce exercise into your life with Six Pack Revolution founder, Scott Harrison

Episode 4 of season 11 of The Lifestyle First Podcast is centred around the E in the Lifestyle First Method.

EXERCISE: HOW OFTEN DO YOU INTEGRATE EXERCISE INTO YOUR DAY?

Exercise is key to health. Our bodies are designed to move and we’re getting too comfortable being comfortable. If there’s an opportunity to move, seize it, and remind yourself of the basics – balance, agility, strength, intensity, cardio and stamina.

* * * * *

In this episode, to help me explore the subject of exercise & how to develop sustainable lifestyle change I invited along Scott Harrison.

Scott Harrison is a fitness and nutrition Expert, life Coach, motivational speaker, black belt karate instructor, chef, author, founder of The Six Pack Revolution and SPR Juniors, Scott has helped hundreds of thousands of people all over the world.

***

In the episode Scott & I discuss the question “how do you sustainably integrate exercise into our lives?”

The two references Scott & I explore are:

1. Healthy body fat percentages - The Journal of Exercise Rehabiltation

2. The effect of acute exercise on serum brain-derived neurotrophic factor levels and cognitive function

https://pubmed.ncbi.nlm.nih.gov/17414812/

•••••

As always we give you three actions to take away from the episode which are:

1. Drink more water.

2. Find a physical activity that you enjoy and initially start with just 20 minutes. Make your changes sustainable.

3. Focus on what you want, not what you don't want. Negative self talk can have a detrimental impact on our ability to achieve our goals.

* * * * *

Find Out More/Contact/Follow:

https://thesixpackrevolution.com

Socials

https://www.linkedin.com/in/scott-harrison-founder-six-pack-revolution/

https://www.instagram.com/thesixpackrevolution/

https://www.facebook.com/TheSixPackRevolution/

Contact Scott at https://www.instagram.com/iamscottharrison/

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... 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.

Oct 23, 202227:50
How to beat sugar cravings

How to beat sugar cravings

Episode 3 of season 11 of The Lifestyle First Podcast is centred around the F in the Lifestyle First Method.

F is for FOOD: WHAT FOOD CHOICES MATCH YOUR NEEDS?

The big questions I get asked all the time are “What’s the best diet?” and “What should(n’t) I eat?” It's complex, there’s no perfect diet. There’s always so much emotion associated with eating, and what you need to do is give yourself unconditional permission to eat and to see food as your life source and energy source. Talking about food as carbohydrates, proteins or fats is not talking about real food. Food is a package, not an isolated nutrient – food is packed with nutrients, flavours, smells, textures, colours – all of which add to the sensory and nutritional input of your food experiences.

* * * * *

In this episode, to help me explore the subject of food & in particular the subject of sugar I invited along MasalaBody.com founder Nagina Abdullah.

Nagina Abdullah is on a mission to help ambitious women lose weight sustainably without sacrifice through her coaching business https://masalabody.com

Nagina was 40 Pounds Overweight with an incredibly demanding career and two small kids and went from feeling tired, sluggish, and frustrated to melting off 40 lbs in 9 months and her sustainable approach has helped keep the weight off for years.

***

In the episode Nagina & I discuss the question “how do you get rid of sugar cravings?”

The two references we explore are:

Robert Lustig . Metabolical: The truth about processed food and how it poisons people and the planet

https://www.amazon.co.uk/Metabolical-processed-poisons-people-planet/dp/1529350077

Sweetening of the global diet, particularly beverages: patterns, trends, and policy responses by Prof Barry M Popkin, PhD & Corinna Hawkes, PhD

https://www.thelancet.com/journals/landia/article/PIIS2213-8587(15)00419-2/fulltext

•••••

As always we give you three actions to take away from the episode which are:

1. Focus on what you can add to your diet to satiate your craving for the sweet rather than focusing on what you have to remove. Spices such as cinnamon can be a great place to start & can give a 'sweet' flavour whilst actually reducing your blood sugar.

2. Focus on a 'Protein More' approach. Protein creates satiety & a full feeling that can help keep cravings at bay.

3. Drink 'de-bloating' water. Add 2 lemons, 1 cucumber & 10-12 mint leaves to a 6 glass pitcher of water & allow them to steep over night in your fridge. This is not only a great tasting drink but can also help avoid that need for a sweet fix.

* * * * *

Find Out More/Contact/Follow:

https://masalabody.com

Get your copy of the 'SWEET SPICE CHEAT SHEET' for free at https://masalabody.com/sweetspicepdf/

Socials

https://www.linkedin.com/in/nagina-abdullah/

https://www.instagram.com/masalabody/

https://www.facebook.com/masalabody

Contact Nagina at nagina@masalabody.com

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... 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.

Oct 16, 202232:47
Own your identity & claim your success with Adele Hartshorn

Own your identity & claim your success with Adele Hartshorn

Episode 2 of our brand new season of The Lifestyle First Podcast is centred around the I in the Lifestyle First Method.

I is for IDENTITY: WHAT IS YOUR DAILY AFFIRMATION THAT ENFORCES YOUR IDENTITY? Having a strong sense of identity links very closely with your behaviours. Simply put, you act out our beliefs. These are often negative beliefs – I’m so disorganised, I’m terrible at art, I can’t sing. But the brain is a very clever piece of kit! By creating a positive identity with regular positive mental affirmations, you can reprogram your thinking patterns so that over time you think and act differently.

* * * * *

In this episode to help me explore the subject of identity I invited along the incredible Adele Hartshorn.

Adele is a Mindful Leadership Coach, a clinical hypnotherapist , an NLP Master Coach, a Mindful Leadership coach, a Yoga Teacher and a Professional Speaker. Adele has so much expertise in so many areas.

*****

In the episode Adele & I discuss the question “how does your identity affect your success?”

The two references Adele we explore are:

Gordon Livingstone . Too soon old. Too late smart. 2006. Hodder Paperbacks.

https://smile.amazon.co.uk/Too-Soon-Old-Late-Smart/dp/0340839368/ref=sr_1_1?crid=2ULXRSBAHNV7B&keywords=too+soon+old+gordon&qid=1663687819&sprefix=too+soon+old+gordon%2Caps%2C53&sr=8-1

Dan Gilbert TED 2014. The Psychology of Your future self

https://www.ted.com/talks/dan_gilbert_the_psychology_of_your_future_self?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

•••••

As always we give you three actions to take away from the episode which are:

1. Start journaling – committing to 63 days can have a powerful & transformative impact.

2. Create 5 daily desires and ask what do I need to believe about myself to create my desire?

3. Be grateful

* * * * *

Find Out More/Contact/Follow:

You can discover more about Adele at

https://www.adele-marie.co.uk/

Socials

https://www.linkedin.com/in/adelemariehartshorn/

https://www.instagram.com/adelemariecoach/

https://www.facebook.com/adelemariecoach

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

* * * * *

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.

Oct 09, 202231:54
How to find your 'why' with Keely Woolley

How to find your 'why' with Keely Woolley

Episode 1 of our brand new season of The Lifestyle First Podcast is centred around the L in the Lifestyle First Method.

L is for LIFE'S PURPOSE: WHAT IS YOUR PURPOSE IN LIFE? Your life’s purpose is the central motivating aim of your life – the reason you get up in the morning. Purpose can guide life decisions, influence behaviour, shape goals, offer a sense of direction and create meaning. Defining what your purpose is in life is important to leave a legacy and live a legacy.

 * * * * *

 In this episode to help me explore the subject of Life's Purpose I invited along the inspirational Keely Woolley.

For Keely, there is nothing better, than seeing the shine in someone’s eyes, when that light-bulb moment occurs and they re-discover their “Why”. Keely, is an Executive Leadership Coach, Mentor & Trainer, International Speaker & #1 International Best Selling Author and a Business Strategy & Programme Delivery Executive. After 23 years’ experience within a global manufacturing environment, Keely decided take a leap of faith and step away from the corporate world, so that she could help to inspire other Female Executives and Leaders to live and love their WHY, with Passion and Purpose and be even more fulfilled & successful in their lives, personally & professionally. Keely is a proud nan, mum and wife of 30 years, living in Kent, U.K.. With two extremely cuddly German Shepherds and an independent cat.

*****

In the episode we discuss how finding your purpose or your 'WHY' is integral to your growth, development & success in every aspect of your life. From the personal to the professional if our true purpose is not clear to us we can often find ourselves busy, burnt out & feeling rudderless. Keely & I discuss how to find your 'why' and identify what it is that truly ignites the passion within so that all aspects of our lives contribute to our greater purpose.

* * * * 

As always we give you three actions to take away from the episode which are: 


1. Monitor your stress and anxiety levels. Notice and record when you feel stress, unease and anxiety. 


2. Consider what are the triggers for you to feel stress and anxiety. When do they occur? Who are you with when you feel these feelings surface and what activities are you undertaking in those moments? 


3. Having monitored your stress levels over a sustained period and considered the causes, the third action is to identify the pattern of behaviour that underpins the stress in your life. So often we find that the aspects of our lives that are causing us the most stress are those that are barriers to us working towards our purpose. These three steps will therefore help us get closer to finding our 'why' as we identify and remove the barriers to living a purpose driven life. 

* * * * * 


Find Out More/Contact/Follow: 

You can discover more about Keely at https://www.metamorforsuccess.com https://metamorforsuccess.newzenler.com/f/daily-stress-monitor-tracker https://www.linkedin.com/in/keely-woolley-leadership-trainer-coach-uk/ 


You can discover more & connect with Dr. Alka at the links below: 

Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ 

Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk 

* * * * * 

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.

Oct 02, 202227:48
Find Joy In Your Life

Find Joy In Your Life

#10.09: E: Emotions: “How can you find joy?”

“Joy is something you find within yourself.”

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast isKath Wynne-Jones, who is a TEDx speaker with her talk, “The 3 F’s of resilience,”and author of the book “Finding Joy Within.”

In this episode we:

· Deconstruct the meaning of joy

· Highlight inner peace and inner centredness

· Explore joy in the big things and the small things

· Explore words for joy in different languages – shinrin yoku, fjaka

· Consider happiness dependent on external factors and joy dependent on internal factors

· Discuss meditation and the awareness it gives you about yourself

· Explore creating time to do nothing and having both scheduled and unscheduled time

· Consider the human need for certainty and variety

· Highlight the need for joy to have intentionality

· Consider the question – how do I intend to feel today?

1. The one question we discuss is “: “How can I find more joy?”

2. The two references we look at are

· Tim Lomas et al. Happiness – Found in Translation. 2019

· Kath Wyyne-Jones. Finding Joy Within. 2022

3. The three actions to take are:

· Connect with self- notice what you’re feeling and how can you change or maintain your emotional state

· Create a ritual to start the day

· Do what you love for 30 minutes a day.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Socials

www.workwithkath.co.uk

https://www.linkedin.com/in/kath-wynne-jones-leader-coach-tedx-speaker-7a828859/

Host

Newsletter:

https://dralkapatel.com/mailinglist

Website:

https://dralkapatel.com/

Socials:

https://www.linkedin.com/in/dralkapateluk/

https://www.facebook.com/dralkapateluk

https://www.instagram.com/dralkapateluk

https://twitter.com/dralkapateluk

YouTube:

https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ

Podcast:

https://anchor.fm/dr-alka-patel

May 29, 202225:40
Boost Your Memory

Boost Your Memory

#10.08: L: Learning Habits: “What habits can boost your memory?”

“Learning is a skill that can be mastered.”

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Giulia Remondino, TEDx speaker with her talk,Alter Your Past, Replay Your Future, and author of the book Genius By Choice

In this very interesting episode, we:

· Discuss learning to learn

· Highlight the connection between learning and confidence

· Discuss the difference between learning and recalling

· Explore the ability to create mental representations of what we learn to build retention

· Discuss the language of our brain based on images

· Explore 3 phases of memory – encoding, storage, retrieval

· Understand the 3 characteristics of memory based on images, association and emotion

· Highlight 4 key emotions for memory – funny, scary, romantic, and disgusting

· Discuss the immense capacity or our brain

· Explore effective storage for memory

· Highlight the importance of breaks at least every 90 minutes

· Highlight the importance of sleep in processing memory.

1. The one question we discuss is “What habits can boost your memory?”

2. The two references we look at are

· Giulia Remondino. Genius By Choice. 2020

https://www.amazon.co.uk/Genius-Choice-unconventional-Z-handbook-ebook/dp/B097Z32M5N/ref=sr_1_1?crid=3V0SK32T0VQN5&keywords=genius+by+choice&qid=1653122926&sprefix=genius+by+choice%2Caps%2C55&sr=8-1

· The Memory Capacity of a Human Brain. CNS Clinical Neurology Specialists. https://www.cnsnevada.com/what-is-the-memory-capacity-of-a-human-brain/

3. The three actions to take are:

· Turn concepts and words into images

· Add emotion to learning – funny, scary, romantic or disgusting

· Start from a trigger – create an association

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.


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May 22, 202225:15
Connect With Your Higher Self

Connect With Your Higher Self

#10.07: Y: Your Connections: “How can I connect better with myself and others?”

Connect With Your Higher Self

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Irini Michaelidis, who is a global business leader, coach and educator who develops leaders to take a holistic approach to leadership.

In this episode we:

· Discuss genuine human connection to oneself

· Discuss the need to connect as a biological imperative

· Explore awareness, knowing, being

· Highlight the need to increase observations of self first before co-connecting with others

· Explore the need to slow down to speed up

· Highlight how silence and stillness enhances productivity

· Talk about creating rituals for personal space

· Explore creating intentions when on digital platforms

· Discuss loneliness and burnout

· Explore energy as a connecting force

· Explore Intention. Information. Interaction

· Explore connection disconnection

· Understand desire for connection as a signal to take action

1. The one question we discuss is “: “How can I connect better with myself and others?”

2. The two references we look at are

· Redcay E, et al. Live face-to-face interaction during fMRI: a new tool for social cognitive neuroscience. NeuroImage.2010; 50(4), 1639-47

https://pubmed.ncbi.nlm.nih.gov/20096792/

· Saxe, R., et al. Acute social isolation evokes midbrain craving responses similar to hunger. Nature Neuroscience. 2020; 23: 1597-1605

https://www.nature.com/articles/s41593-020-00742-z

3. The three actions to take are:

· Connect with self- create rituals to get centred

· Connect with others - notice how you connect with others

· Notice who you connect with- be intentional

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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irini@6sess.com

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May 15, 202230:38
The Power of Breath-work

The Power of Breath-work

#10.06: T: Time Out:” What are the benefits of safe, regular breath-work?”

The Power of Breath-work

“Breath is our lifeforce.”

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Breath Coach and Yoga and Massage Expert, Lyyne Matthews

In this episode we:

· Discuss the origins of breath-work to sustain life, gain energy and expand consciousness

· Explore the connection between breathing and feeling

· Highlight how to use breath to support you in any situation

· Discuss the popularisation of breath-work

· Explore simple breathing practices to create space for unresolved challenges

· Discuss parts of the brain that connect breathing to states of mind

· Explore the breathing pacemaker in the brain

· Discuss nostril predominance at different parts of the day and the impact on productivity

· Simplify breathing

· Highlight how simply bringing attention to the breath can make a difference to how you feel

· Explore alternate nostril breathing - nado shodhana pranyama

· Discuss our cooling moon side and heating sun side

· Consider depression and anxiety and how different breathing techniques can harm and heal

· Highlight the importance of learning about breathing through practice rather than through books

· Discuss regular practice and incorporating breath-work into daily life

· Highlight the importance of talking to a breath specialist for specific challenges

-x-

1. The one question we discuss is “what are the benefits of safe regular breath-work?”

2. The two references we look at are

· Melnychuk, M. C., et al. The bridge between the breath and the brain: synchronisation of respiration, a pupillometric marker of the locus coeruleus, and an EEG marker of Attentional Control State. Brain Science. 2021. 11(10): 1324

https://www.mdpi.com/2076-3425/11/10/1324

· Yackle, k., et al. Breathing control centre neurons that promote arousal in mice. Science. 2017. 255(6322): 1411-1415

https://pubmed.ncbi.nlm.nih.gov/28360327/

3. The three actions to take are:

· Keep it simple, keep it soft – slow deep breath in, in for 4 out for 8, find your own natural rhythm

· To build a regular practice, clear a physical space that you learn to recognise as a place to focus on your breathing

· Enjoy the discovery that breath-work gives you.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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May 08, 202220:32
How To Sleep Better

How To Sleep Better

#10.05: S: Sleep: “How can I stop my racing thoughts from preventing me sleeping?”

“The heart beats, the mind thinks”

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Sleep Science Coach, Dr Kimberly Lemke.

In this episode we:

· Discuss the thoughts that keep us awake

· Explore night times routine to quieten the mind

· Highlight the concept of cognitive distraction and how to use your 5 senses to be in control of what you want to think about

· Discuss normal night wakenings

· Consider how we reinforce night wakening’s by worrying about them

· Explore the concept of constructive worrying in the day to relive worrying in the night

· Discuss how to stop worrying about not sleeping

-x-

1. The one question we discuss is “how can I stop my racing thoughts from preventing me sleeping

2. The two references we look at are

i.  Quiet your Mind and Get to Sleep: solutions to insomnia for those  with depression, anxiety or chronic pain. Manber, R and Carney, C. E. 2009

https://smile.amazon.co.uk/Quiet-Your-Mind-Get-Sleep/dp/1572246278/ref=sr_1_1?crid=18B6JF823GT47&keywords=manber+quiet+your+mind&qid=1651045215&sprefix=manber+quiet+your+mind%2Caps%2C47&sr=8-1

ii. Behavioural and Hypnotic Treatments For Insomnia Subtypes: Behavioural Sleep Medicine. 2003. 1 (2): 81-101

i. The three actions to take are:

· Don’t catastrophise – your brain knows how to sleep

· Control what you think about – replace what you don’t want to think about with what you do want to thing about to self soothe

· Prethink your worry – identify your two best next steps to deal with what’s worrying you

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Website

https://drkimberlylemke.com/

www.driftcourse.com

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May 01, 202225:53
Why Your Pelvic Floor Matters

Why Your Pelvic Floor Matters

#10.04: E: Exercise: “Why is pelvic floor exercise the forgotten exercise?”

“I can tell how well your pelvic floor’s working by the shape of your butt!”


Take the LQ test: https://dralkapatel.com/lq-test/


My guest on this week’s episode of The Lifestyle First Podcast is Pelvic Floor Trainer, Jenni Russel.

In this episode we:

· Explore the pelvic floor as the foundation holding up your trunk analogous to the foundations of the house.

· Discuss the position of looks over function in society

· Explore the role of the pelvic floor as related to sex and babies

· Highlight the difficulties having conversations about the pelvic floor in relation to continence, constipation and childbirth

· Consider the need for pelvic floor education in school years

· Explore the role of the pelvic floor in movement and injury

· Explore the pelvic floor as the cornerstone of stability for the body

· Consider the rewards of a strong pelvic floor

· Discuss the connection between confidence and a weak pelvic floor and impact on social decisions and personality.

· Highlight how 1 in 3 women are affected by pelvic floor issues.

-x-

1. The one question we discuss is “why is pelvic floor exercise the forgotten exercise?”

2. The two references we look at are

(i) Jenni Russell. Can a vagina buy a Mercedes? 2005

https://smile.amazon.com/Can-Vagina-Really-Buy-Mercedes/dp/0955133300/ref=sr_1_1?crid=3MSC98W4RCUAL&keywords=can+a+vagina+buy+a+mercedes&qid=1650371566&sprefix=can+a+vagina+buy+a+mercede%2Caps%2C129&sr=8-1

(ii) Jenni Russel. Pelvic Floor Secrets.2019. Filament Publishing

https://smile.amazon.com/Pelvic-Floor-Secrets-Jenni-Russell/dp/1908691395/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1650371610&sr=8-2

3. The three actions to take are:

· The cough test: lay down put your hands on your tummy and cough – what happens? Your tummy should draw in

· The breath test- stand and inhale – what happens? Your abdomen should expand out.

· The lift- lift the perineum upwards

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://www.jennirussell.com/Jenni-Russell’s-masterclass/

Socials

https://www.linkedin.com/in/jenni-russell-34627a23/

https://twitter.com/PelvicSecrets

https://www.instagram.com/pelvicsecrets/?hl=en

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Host

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Apr 24, 202231:05
Eat Well, Transform Your Body

Eat Well, Transform Your Body

#10.03: F: Food: How does the food I eat affect my metabolic health?”

Eat Well. Transform Your Body

“What you measure you can improve”

Take the LQ test: https://dralkapatel.com/lq-test/

My guests on this week’s episode of The Lifestyle First Podcast are Dr Estrelita van Rehnsburg and Issy Warrack

In this episode we:

· Discuss metabolic health and metabolism in the context of energy

· Explore misconceptions about food and health

· Highlight the increasing prevalence of lifestyle diseases

· Discuss dietary guidelines

· Explore theories related to eating less fat and more carbohydrates

· Discuss the myth eating fat makes you fat

· Explore the food industry

· Consider the role of hyperinsulinaemia and insulin resistance in multiple diseases

· Discuss continuous glucose monitoring

· Consider supplementation with various diet choices

-x-

1. The one question we discuss is “how does the food I eat impact on my metabolic health?”

2. The two references we look at are

(i) Eat Well or Die Slowly, Your guide to metabolic Health. Dr Estrelita van Rensburg and Issy Warrack. 2020

https://smile.amazon.co.uk/Eat-Well-Die-Slowly-Metabolic/dp/1838137807/ref=sr_1_1?crid=B5LUDS6XZ7OX&keywords=eat+well+or+die+slowly&qid=1649702583&sprefix=die+slowly%2Caps%2C54&sr=8-1

(ii) Lore of Nutrition. Challenging Conventional Dietary Beliefs. Tim Noakes and Marika Sboros. 2018

https://smile.amazon.co.uk/Lore-Nutrition-Challenging-conventional-dietary/dp/1776092619/ref=sr_1_1?crid=3U35GGS53Z9PB&keywords=lore+of+nutrition&qid=1649702550&sprefix=lore+of+nutrition%2Caps%2C51&sr=8-1

3. The three actions to take are:

· Determine your waist:height ratio, aiming for

· Count your carb intake (not calories)

· Eat natural fats

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://wellnesseq.net/

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https://www.linkedin.com/in/issy-warrack-b85a72/

https://www.linkedin.com/in/dr-estrelita-janse-van-rensburg-2726a935/

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Apr 17, 202234:35
Take Control Of Your Super-Ego

Take Control Of Your Super-Ego

#10.02 I: Identity : “How does your super-ego influence your identity?”

“We are not human beings, we are human becomings”

Take Control of Your Super-ego


Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Ashton Smythe, Love and Mindset Coach

In this episode we:

· Explore Freuds theory of the id, the ego and the superego

· Discuss borrowing identities from our parents and society

· Highlight how identity is controlled by our belief systems

· Discuss morality and reality

· Explore quietening the ego and silencing the ego

· Explore fear-based thinking

· Consider widening perspectives when making judgements

· Discuss the power of the spoken word

· Consider the evolving identity

-x-

1. The one question we discuss is “How does ego influence your identity?”

2. The two references we look at are:

(i) Jonathan Gravenor. The Other Side of Ego TEDxOcala

https://youtu.be/g72SmMdFBpk

(ii) Todd Herman. The Alter Ego. 2019

https://smile.amazon.co.uk/Alter-Ego-Effect-Identities-Transform/dp/0062959735/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1649243132&sr=8-1

(iii) The three actions to take are:

· Ask yourself a powerful introspective question – if my identity was changeable, how would I change it to have a more empowered life

· Quieten your ego

· Think of yourself as a human becoming, not a human being

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://loveorangeplanet.com/home

https://loveop.kartra.com/page/register

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https://www.linkedin.com/in/ashtonpaul26/

https://www.instagram.com/ashton26paul/

https://loveorangeplanet.com/home

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Podcast: OrangeTintedGlasses

Ebook: The-alchemy-of-romantic-love-e-book £5.00

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Apr 10, 202227:39
Use Curiosity To Find Your Purpose

Use Curiosity To Find Your Purpose

#10.01: L: Life's Purpose: Why is curiosity the route to finding your purpose?

Use curiosity to find your purpose

Curiosity is the engine and fuel that helps us to find what we seek

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Curiosity Coach, Melinda Mulcahy

In this episode we:

· Discuss the omnipresence of curiosity

· Explore triggers that ignite thoughts

· Highlight brain activity and discuss dopamine as a desire chemical for seeking information

· Explore the connection between learning, retention and curiosity

· Explore curiosity at the intersection of passion, purpose, meaning and creation

· Consider curiosity in the workplace

· Discuss using curiosity to navigate uncertainty

-x-

1. The one question we discuss is “why is curiosity the route to finding your purpose?”

2. The two references we look at are

(i) The Business Case for Curiosity Harvard Business Review. Francesca Gino.

https://hbr.org/2018/09/the-business-case-for-curiosity

(ii) Matthias Gruber. TEDx UCDavisSalon. This is Your Brain on Curiosity.

https://youtu.be/SmaTPPB-T_s

3. The three actions to take are:

· Ask “What is it I’m really seeking”

· Ask “What makes me feel good?”

· Ask “What can I learn?”

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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https://www.curiousyou.com/

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https://www.linkedin.com/in/melindamulcahy1/

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Podcast:

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Apr 03, 202229:55
#9.11: Bonus: "Be an action taker."

#9.11: Bonus: "Be an action taker."

#9.11: Bonus: “Be an action taker.”

Take the LQ test: https://dralkapatel.com/lq-test/

In this episode we take a look back at the highlights of this season with a reminder of the key actions from each season.

Episode 1, Life’s Purpose.

1. Know your why feeling- feel that warmth and contentment- when you make a decision, ask yourself, is this going to give you my why feeling?

2. Visualise having already achieved what you want to achieve.

3. Ask yourself what happens if you don’t do what you have set up to do.

Episode 2, Identity.

1. FHB Practice – Feet on Floor, Hand on Heart, Body on Breath.

2. Do a gratitude practice - write down 3 things that made you feel grateful.

3. Take care of your limiting I Am statements- move a negative statement into the past tense or release it into a potential.

Episode 3, Food.

1. Move to a plant based diet.

2. Spend time with friends and family – experience the joy of living and connecting and not the fear of dying.

3.  Pay attention to how you feel with whatever changes you make- whatever you do has a corresponding benefit, if is pleasureable and meaningful you’ll do more of it.

Episode 4, Exercise.

1. Focus on your core values and lend these values to your fitness routines.

2. Find the playful elements – connect fun to your goals to soften your goals.

3. Make the time- prioritise time for exercise and repair because it’s important to you.

Episode 5, Sleep.

1. Don’t be fooled by the feeling of sleepiness- even if you don’t feel sleepy, you still need sleep.

2. Eat fruit high in antioxidants.

3. Eat yoghurt with friendly bacteria.

Episode 6, Time Out.

1. Find a way to connect with yourself everyday – try journaling or writing a letter to connect with your core inner self.

2. Ask yourself “what else is possible?” – create a headspace of curiosity and possibility and openness rather than judgement and closed thinking.

3. Find a way to be useful to another person.

Episode 7, Your Connections.

1. Practice good connection when interacting and focus on creating trust and security instead of just focusing on issues and concepts and ideas.

2. Use touch and proximity in interactions when you can- closing the distance changes the meaning of a conversation.

3. Remove distractions when communicating- be present in the moment, pay attention.

Episode 8, Learning Habits.

1. Break your challenges into small chunks.

2. Reward yourself for your actions.

1. Create a short, middle and long-term goal.

Episode 9, Emotions.

1. Build moments of reflection into your working day.

2. Build mental fitness gradually.

3. Work with someone who can help you navigate your internal landscape.

Episode 10, First Motivation and Mindset.

1. Recognise imposter syndrome in yourself, be self-aware.

2. Be willing to entertain other perspectives.

3. Keep a praise file to draw yourself back to the positive.

What one action will you take?

Leave your comments below.


Mar 13, 202235:45
#9.10: First: “How can I banish imposter syndrome?”

#9.10: First: “How can I banish imposter syndrome?”

Take the LQ test: https://dralkapatel.com/lq-test/

My guests on this week’s episode of The Lifestyle First Podcast are Lea Sellers and Rosalind Adler from The Confidence People Lea is a media trainer and communications consultant and has been a producer on programmes such as Question Time, Newsnight and Channel 4 News,

And Rosalind  is a trainer specialising in communications skills and her work is informed by her parallel careers as an actress and writer.

In this episode we:

· Discuss how to define imposter syndrome

· Explore the disconnect between perceived and actual performance

· Highlight the root of imposter syndrome in fear

· Explore gender differences in the manifestation of imposter syndrome

· Explore varying presentations

· Consider self-doubt as a strength and recognition of humility

-x-

1. The one question we discuss is “how can I banish imposter syndrome?”

2. The two references we look at are

(i) Dr Denise Cummins - Do You Feel Like an Imposter? https://www.psychologytoday.com/gb/blog/good-thinking/201310/do-you-feel-impostor

(ii) Valerie Young. The Secret Thoughts of Successful

https://smile.amazon.co.uk/Secret-Thoughts-Successful-Women/dp/0307452719/ref=sr_1_1?crid=3MBXG0XM8HTS9&keywords=valerie+young+imposter+syndrome&qid=1646165654&sprefix=valerie+youn%2Caps%2C70&sr=8-1

3. The three actions to take are:

· Self-awareness: noticing characteristics

· Willingness to entertain other perspectives

· Keep a praise file

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://www.theconfidencepeople.com/

Email

info@theconfidencepeople.com

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Mar 06, 202220:53
#9.09: E: Emotions: "How can I build better mental fitness?"

#9.09: E: Emotions: "How can I build better mental fitness?"

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Lori West, psychotherapist, coach and author of “Just Notice” and “Just Connect.”

In this episode we:

· Discuss switching on mental fitness

· Explore the stress loop

· Discuss activation of your observing self

· Explore the value of taking a bird’s eye view on life

· Explore the I-AM- I method of mindfulness

· Consider mindfulness in the moment

· Discuss responding to life rather than reacting to life

· Highlight taking responsibility for our responses

· Discuss cautions with mindfulness

-x-

1. The one question we discuss is “How can I build better mental fitness?”

2. The two references we look at are

(i) Lori West. Just Notice. December 2020

https://www.amazon.co.uk/Just-Notice-Activating-Performance-Effortlessly/dp/1838044523

(ii)  Lori West. Just Connect. November 2021.

https://smile.amazon.co.uk/Just-Connect-Brilliant-Relationships-Effortlessly/dp/1838044566/ref=sr_1_1?crid=3LUJQU0IF48C2&keywords=lori+west+just+connect&qid=1645780224&sprefix=lori+west+just+connect%2Caps%2C71&sr=8-1

3. The three actions to take are:

· Build moments of reflection into your working day, remembering to mentally breathe both in and out

· Build your mental fitness gradually, as you would any other type of fitness

· Work with someone who can help you navigate your internal landscape, as it can occur initially as uncharted territory

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://businessbrillianceworkplacemindfulness.com

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Feb 27, 202222:07
9.08: L: Learning Habits: "How can I harness my brain's happy chemicals to create happy habits?"

9.08: L: Learning Habits: "How can I harness my brain's happy chemicals to create happy habits?"

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Dr Loretta Breuning, founder of the Inner Mammal Institute, Professor Emirata of Management at California State University and author of Habits of a Happy Brain

In this episode we:

· Discuss DOSE chemicals- dopamine, oxytocin, serotonin and endorphins

· Explore animal behaviour in response to reward and survival needs

· Highlight the need to acknowledge our inner mammal exists

· Explore our verbal and non-verbal brains

· Understand dopamine as a motivation chemical, oxytocin as a bonding chemical,

· and serotonin as a status chemical

· Explore strength and status as an important survival mechanism

· Consider taking responsibility for the mechanism’s we have inherited

· Explore how emotional pathways need repetition

-x-

1. The one question we discuss is, “How can I harness my brain’s happy chemicals to create happy habits?”

2. The two references we look at are

(i) Habits of a Happy Brain. Loretta Breuning. 2015

https://smile.amazon.co.uk/Habits-Happy-Brain-Serotonin-Endorphins/dp/1440590508/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644595189&sr=8-1

(ii) Status Games. Loretta Breuning. 2021

https://smile.amazon.co.uk/Status-Games-Why-Play-Stop/dp/1538144190/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644595163&sr=8-5

3. The three actions to take are:

· Break big challenges into small chunks, focusing on the behaviour you want

· Reward yourself for doing a particular behaviour

· Give yourself a short-term, middle-term and long-term goal

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Website

https://innermammalinstitute.org/

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https://www.facebook.com/LorettaBreuningPhD

https://twitter.com/InnerMammal

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https://www.youtube.com/c/InnerMammalInstitute

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Feb 20, 202219:44
#9.07: Y: Your Connections: What’s the link between connection and communication?

#9.07: Y: Your Connections: What’s the link between connection and communication?

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is John Howard- author of More than Words – the science of deepening love and connection in any relationship.

In this episode we:

· Discuss the secret of connection in order to communicate effectively

· Explore the need for connection to enable safe and secure communication

· Highlight how 80% of communication is non-verbal and 90% of information we gather is subconscious for survival and safety purposes

· Discuss the impact of incongruity between verbal and non-verbal communication

· Explore how to deepen yourself through relationships by imporving relationships

· Highlight the importance of focusing on creating security before conveying ideas and concepts

· Discuss the use of touch and proximity to create safety

· Highlight how the quality of your relationships is a determinant of your longevity and health and wellness

· Explore using acting techniques to change tonality and expression

· Explore practising what good conversations might sound like to create templates in your memory

· Explore use of the word we and inviting others into a growth process rather than a defence process

-x-

1. The one question we discuss is, “what’s the link between connection and communication?”

2. The two references we look at are

(i) Howard. J. Get More Than Words. 2022. S&S Simon Element

https://www.amazon.com/More-Than-Words-Connection-Relationship/dp/1982182326\

(ii) Tatkin. S. Wired for Love: How Understanding Your Partner's Brain and Attachment Style Can Help You Defuse Conflict and Spark Intimacy. 2012.NewHarbinger

https://smile.amazon.co.uk/Wired-Love-Understanding-Partners-Conflicts/dp/1608820580/ref=sr_1_1?crid=3SJBD6UUQ4SJK&keywords=wired+for+love&qid=1644673144&sprefix=wired+for+love%2Caps%2C58&sr=8-1

3. The three actions to take are:

· Use touch and proximity in interactions

· Practice good connection instead of just talking about issues

· Remove distractions when communicating

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

https://readysetlove.com/- to practice relationship skills and security

https://getmorethanwords.com/- to get the book and additional bonuses

Socials

https://www.facebook.com/johnhowardatx/

https://www.instagram.com/johnhoward_atx/

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https://www.youtube.com/channel/UC4dxbujJe8yj2mAXpP8tbSw

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Feb 13, 202233:16
#9.06: T: Time Out: “How can I keep moving forward in the face of uncertainty?”

#9.06: T: Time Out: “How can I keep moving forward in the face of uncertainty?”

Take the LQ test: https://dralkapatel.com/lq-test/

“Sit down and let it un-scroll”

My guest on this week’s episode of The Lifestyle First Podcast is Maggie Smith. Maggie is author of the national best seller Keep Moving – notes on loss, creativity and change and of Keep Moving – the Journal.

In this episode we:

Discuss the muscle of hope

Explore ways to keep perspective on the size of a problem

Highlight way of grounding and reconnecting with your identity

Explore taking a birds eye view of the timeline of your life

Discuss writing and journaling as a therapeutic tool

Look at self-care and self-compassion practices

Talk about the mindset of curiosity instead of judgment

Focus on the next best step

-x-

1. The one question we discuss is, “how can I keep moving forward in the face of uncertainty?”

2. The two references we look at are

(i) Keep Moving – notes on loss, creativity and change

https://smile.amazon.co.uk/Keep-Moving-Notes-Creativity-Change/dp/1982132078/?_encoding=UTF8&pd_rd_w=EDUHf&pf_rd_p=662d1ba3-66b0-4454-81f1-78fad52249a6&pf_rd_r=FKP8W8EGPX07HH53GP8Q&pd_rd_r=c858206a-a5eb-4295-86a9-fb4b41d26c3d&pd_rd_wg=hOFNB&ref_=pd_gw_ci_mcx_mr_hp_atf_m

(ii) Keep moving – The Journal – thrive through change and create a life you love

https://smile.amazon.co.uk/Keep-Moving-Journal-Thrive-Through/dp/1982196270/?_encoding=UTF8&pd_rd_w=EDUHf&pf_rd_p=662d1ba3-66b0-4454-81f1-78fad52249a6&pf_rd_r=FKP8W8EGPX07HH53GP8Q&pd_rd_r=c858206a-a5eb-4295-86a9-fb4b41d26c3d&pd_rd_wg=hOFNB&ref_=pd_gw_ci_mcx_mr_hp_atf_m

3. The three actions to take are:

· Ask yourself “what else is possible?” – create a headspace of curiosity

· Find a way to connect with yourself everyday – try journaling

· Find a way to be useful to another person

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

https://maggiesmithpoet.com/

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Feb 06, 202222:26
#9.05: S: Sleep:"Why is sleep critical for my survival?"

#9.05: S: Sleep:"Why is sleep critical for my survival?"

Take the LQ test: https://dralkapatel.com/lq-test/

My guest on this week’s episode of The Lifestyle First Podcast is Dragana Rogulja. Dragana is a TEDx speaker with her talk – “The dark side of light.”

She is a neuroscientist and circadian biologist and Associate Professor of neurology at the Harvard Medical School

In this episode we:

Discuss sleep and survival

Explore premature death with sleep deprivation in flies

Highlight the similarities between humans and flies

Discuss loss of 25% of sleep resulting in loss of 25% of lifespan

Explore the connection between sleep and brain functions – thinking, memory

Explore the connection between sleep and the gut and the production of reactive oxygen species ROS

Consider the role of antioxidants for health and survival

Discuss the difference between the feeling of the need for sleep and the actual need for sleep

-x-

1. The one question we discuss is “why is sleep critical for my survival.”?”

2. The two references we look at are

(i) TEDx –The Dark Side of Light”

https://youtu.be/o0q3veMwv6A

(ii) Vaccaro, A. et al. Sleep loss can cause death through accumulation of reactive oxygen species in the gut.  Cell. 2020.181 (6): 1307-1328

https://www.sciencedirect.com/science/article/pii/S0092867420305559

3. The three actions to take are:

· Don’t be fooled by the feeling of sleepiness

· Eat fruit high in antioxidants

· Eat yoghurt with friendly bacteria

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Website

https://neuro.hms.harvard.edu/faculty-staff/dragana-rogulja

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Jan 30, 202228:13
#9.04: E: Exercise: "How can you make fitness focused and fun?"

#9.04: E: Exercise: "How can you make fitness focused and fun?"

Take the LQ test: https://dralkapatel.com/lq-test/

“What truly is it that you want?”

My guest on this week’s episode of The Lifestyle First Podcast is Martin Sharpe.

Martin is a TEDx speaker with his talk – the power of And. He is also a multi award winning international coach and author of a number of business books, including beat the statistics. Martin is a qualified fitness trainer and helps people obtain the fitness and lifestyle that makes then happier and more confident

In this episode we:

Discuss the meaning of fitness

Explore the images associated with the fitness industry

Highlight the connection between core values and motivation to exercise

Discuss the ripple effect of fitness beyond fitness

Explore ways to find fun in exercise

-x-

1. The one question we discuss is “How can you make fitness focused and fun?”

2. The two references we look at are

(i) TEDx –The Power of “And”

https://youtu.be/hmaj_nq28Ag

(ii) Linking Your health and fitness to the things that matter most to you – the key to success!

https://www.ab-fit.com/abfit-blog/2019/7/10/blog-post-3

3. The three actions to take are:

· Focus on core values – lend these values to your fitness routines

· Find the playful elements

· Make the time- for exercise and repair

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Website

https://martinsharp.com

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Jan 23, 202225:05
#9.03: Food: " How can I reverse disease through food?"

#9.03: Food: " How can I reverse disease through food?"

Take the LQ test: https://dralkapatel.com/lq-test/

“Move from fear of dying to joy feeling good.”

My guest on this week’s episode of The Lifestyle First Podcast is Dr Dean Ornish, The Father of Lifestyle Medicine, multi best-selling author and Founder of the Ornish Programme.

In this episode we:

Explore reversing heart disease within in 1 month

Highlight changing your gene expression within 3 months

Discuss increasing your lifespan by reversing cellular level ageing

Explore common underlying mechanisms in disease

Describe the key principles of lifestyle change – eat well, move more, stress less, love more

Review research on covid and plant-based eating

Explore the Ornish Diet

-x-

1. The one question we discuss is “How can I reverse disease through food?”

2. The two references we look at are

(i) Book: Undo It – how simple lifestyle changes can reverse most chronic diseases.

https://smile.amazon.co.uk/Undo-Lifestyle-Changes-Reverse-Diseases/dp/0525480021/ref=sr_1_1?crid=10V9LUXEB4STQ&keywords=undo+it+dean+ornish&qid=1641584719&sprefix=undo+it+dean+ornish%2Caps%2C128&sr=8-1

(ii) Book: The Spectrum. Ballantine Books. 2008

https://smile.amazon.co.uk/Spectrum-Scientifically-Proven-Program-Better/dp/0345496310/ref=sr_1_1?crid=2N4MQZXXMIM8B&keywords=spectrum+dean+ornish&qid=1641584668&sprefix=spectrum+dean+ornish%2Caps%2C80&sr=8-1

3. The three actions to take are

· Food- move to a plant based Ornish diet

· Exercise - If you like it, you’ll do it

· Pay attention to how you feel with whatever changes you make- whatever you do has a corresponding benefit

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://www.ornish.com/

Socials

https://www.instagram.com/deanornishmd/

https://www.facebook.com/Ornish/

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Jan 16, 202225:30
#9.02: I: Identity: "How can I uncover the leader that I am?"

#9.02: I: Identity: "How can I uncover the leader that I am?"

Take the LQ test: https://dralkapatel.com/lq-test/

“The path of leadership is the path of self-development.”

My guest on this week’s episode of The Lifestyle First Podcast is Neil Seligman, author, keynote speaker and founder of The Conscious Professional.

In this episode we:

Explore the identity of being a leader

Discuss self-leadership

Highlight leadership styles from power and control to conscious leadership

Talk about expanding awareness to understand what’s happening in a business, family and our own lives through a creative process

Explore mindfulness as a map to our inner human experience - the arrow pointing inwards

-x-

1. The one question we discuss is “How can I uncover the leader that I am?”

2. The two references we look at are

(i) Book: Neil Seligman. Conscious Leadership: reveal your potential, inspire excellence. White Lion Publishing. 2019

https://www.amazon.co.uk/gp/product/1781319324/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i1

(ii) Book: Neil Seligman. 100 Mindfulness Meditations. 2016

https://www.amazon.co.uk/gp/product/0995523207/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i0

3. The three actions to take are

· Do the FHB Practice – Feet on Floor, Hand on Heart, Body on Breath

· Do a gratitude practice – write down 3 things that made you feel grateful

· Take care of your limiting I Am statements – move negative statements into the past test or release it into a potential.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

https://neilseligman.com/

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https://www.instagram.com/neil.seligman/

https://www.facebook.com/mindfulneil

https://www.youtube.com/user/ConsciousProTV

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Jan 09, 202230:11
9.01: L: Life's Purpose: "How can you start your year with purpose?"

9.01: L: Life's Purpose: "How can you start your year with purpose?"

Take the LQ test: https://dralkapatel.com/lq-test/

“We know as humans we are motivated by pain and gain.”

My guest on this week’s episode of The Lifestyle First Podcast is Cheryl Chapman, professional speaker and speaker coach and author of the book “Find Your Why.”

In this episode we:

Explore why we give up on our resolutions

Discuss motivation through pain and gain

Highlight the emotive aspects of motivation

Uncover the aim of purpose – awareness, intention, manifestation

Talk about intention as the wind beneath your wings

Explore the ‘why’ feeling

1. The one question we discuss is “How can you start your year with purpose?

2. The two references we look at are

(i) Chapman., C. Find Your Why. 2015

https://smile.amazon.co.uk/Find-Your-Why-Frickin-Awesome-ebook/dp/B019QQYIRY/ref=sr_1_1?crid=3FIQHUTLXYAE1&keywords=cheryl+chapman+find+your+why&qid=1641119132&sprefix=cheryl+chapman+find+your+why%2Caps%2C72&sr=8-1

(ii) Simon Sinek TED Talk Start with Why

https://youtu.be/_-fdJzvpX60

3. The three actions to take are

· Why feeling- think about how you want to feel when setting your resolutions

· Why visualisation- imagine yourself already having achieved your resolutions

· Why not – what happens if you do not do what you have set out to do.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Email

cheryl@cheryl-chapman.com

Website

https://www.cheryl-chapman.com/

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Jan 02, 202229:42
#8.11: Bonus: " What new action will you take from this season?"

#8.11: Bonus: " What new action will you take from this season?"

Take the LQ test: https://dralkapatel.com/lq-test/

In this episode we take a look back at the highlights of this season with a reminder of the actionable tips shared by the guests.

Which of the following actions have you taken for better health and happiness, and which new action will you take from this season?


Episode 1, Professor Gordon Matthews, Ikigai

1. Laugh at yourself – don’t take yourself too seriously

2. Enjoy the outside world and the people you love

3. Enjoy the gift of life that we have


Episode 2 Zahra Dry, how to disconnect identity from stereotypes

1. Create your own social media page to educate others on identity and stereotypes

2. Know when to step away from negative news

3. Research different forms of cultural art


Episode 3, Meeta Darji, emotional eating

1. Prioritise sleep to create a better emotional state so you can make wiser food choices

2. Have food swaps accessible to you

3. Take a pause before eating and be aware to allow your conscious mind to support your food choices


Episode 4, Brian Keane, creating the right mindset for fitness.

1. Get clear on the end goal- know what you’re going after

2. Focus on progress and track

3. Switch your mindset form intensity to consistency


Episode 5, Dr Lindsay Browning, sleep patterns and shift work.

1. Be aware of lighting – get lots of light exposure during your shift and  decrease this at the end of the shift

2. Take a prophylactic nap just before going to work to top up your sleep

3. Talk to your family about the realistic demands of shift work


Episode 6, Pandit Dasa, being more mindful at work

1. When you wake up instead of reaching for your phone, take 10 deep breaths and think of 1 thing you’re grateful for

2. Appreciate a colleague and their contributions at work

3. At dinner time with the family, each share one thing you’re grateful for before you start your meal.


Episode 7 Dr Alexandra Stockwell, what makes marriage work.

1. Pay attention to the transitions in your marriage – make one of those parts of your day you come together more satisfying and nourishing

2. Cultivate curiosity – ask your partner interesting, fun question

3. Take some time to think about what you want in a marriage


Episode 8 Dr Bena Kallick, habits of the mind

1. To care –to care about the way the world is working

2. To pay attention – what can you do differently

3. Set one of the16 habits as a goal for yourself


Episode 9, Richard Wilmore, using the arts to enhance your emotional health.

1. Try a little bit of everything for creativity

2. Make mark- get paper and colours and release

3. Sing louder the next time you sing – use your voice


Episode 10, the mindset traits of successful people – stickability, trustability, adaptability, responsibility, thrivability.

1. Write down your most important goal every morning and ask yourself – what action will I take today to take me closer to this goal?

2. Create a powerful belief system with certainty attached. Say out loud I am certain I will achieve what I have set out to achieve

3. Celebrate every single step you take in your journey


And that’s a wrap!

See you in 2022.



Dec 12, 202135:13
#8.10: First: " What are the mindset traits of successful people?"

#8.10: First: " What are the mindset traits of successful people?"

Take the LQ test: https://dralkapatel.com/lq-test/

“Taking responsibility for their actions is an essential trait of successful people.”

In this episode I share with you the 5 mindset traits of successful people

Stickability – they stay committed

Trustability – they trust the process

Adaptability – they learn to adapt

R: Responsibility – they take ownership

T: Thrivability – they strive to improve


Which of these success traits will you  S.T.A.R.T. to develop?


-x-

1. The one question I discuss is “What are the mindset traits of successful people?”

-x-

2. The two references we look at are

(i) TEDx: The power of belief, mindset and success - Eduardo Briceno.

https://youtu.be/pN34FNbOKXc

(ii) TED: Grit – the power of passion and perseverance - Angela Lee Duckworth

https://www.ted.com/talks/angela_lee_duckworth_grit_the_power_of_passion_and_perseverance?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

-x-

3. The three actions to take are:

· Write down your most important goal every morning and ask yourself – what action will I take today to take me closer to this goal?

· Create a powerful belief system with certainty attached. Say out loud I am certain I will achieve what I have set out to achieve

· Celebrate every single step you take in your journey

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Host

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Dec 05, 202108:19
#8.09: E: Emotions: "How can art enhance your emotional health?"

#8.09: E: Emotions: "How can art enhance your emotional health?"

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“How can art enhance your emotional health?”

My guest on this week’s episode of The Lifestyle First Podcast is Richard Wilmore, Director of Storytelling for the arts in health non-profit Hearts Need Art and host of the podcast Arts for the Health of it.

In this episode we:

Discuss the breadth of the arts- music, art, singing, drawing

Explore the connection between music, memories and emotions

Explore the inhibition of creativity

Talk about why we turn to the arts at times of crisis

Explore how life would be if we were always creating

Talk about the work of Hearts Need Arts

Highlight the ways arts are used in healthcare and hospitals to increase recovery for mental illness by enabling expression of feelings in new ways

Explore the integration of the arts in health care training

Discuss writing freely as a way of processing life experiences

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1. The one question we discuss is “How can art enhance your emotional health?”

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2. The two references we look at are

(i) Corry Macdonald. Life In Full Colors. 2020

https://smile.amazon.co.uk/Life-Full-Colors-Childlike-Intelligence/dp/1735496707/ref=sr_1_4?keywords=life+in+full+colors&qid=1638031043&sr=8-4

(ii) Amy Latta. Practice Makes Progress. Page Street Publishing 2022

https://smile.amazon.co.uk/Practice-Makes-Progress-Creative-Journal/dp/1645673685/ref=sr_1_1?keywords=practice+makes+progress+amy&qid=1638031103&sr=8-1

-x-

3. The three actions to take are:

· Try a little bit of everything- try any way to create that you can and see what you like

· Make mark – get paper and start scribbling

· Sing louder the next time you sing

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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https://heartsneedart.org/

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https://www.instagram.com/HeartsNeedArt/

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Nov 28, 202125:45
#8.08: L: Learn Habits: "How can we cultivate early habits of the mind?"

#8.08: L: Learn Habits: "How can we cultivate early habits of the mind?"

Take the LQ test: https://dralkapatel.com/lq-test/

“We are working for a more thoughtful world-full of thought and more caring.”

My guest on this week’s episode of The Lifestyle First Podcast is Dr Bena Kallick, co-founder of the Institute for Habits of Mind and co-author of the book Leading Learning Organisations with Habits of Mind.

In this episode we:

Discuss habits that are designed to help you to use your mind well

Explore the habit of thinking flexibly to explore ideas and options

Discuss the habit of managing impulsivity- the first thing you think of is not the only thing you think of

Explore the habit of persisting as essential for living and learning

Highlight the habit of gathering data through your senses

Talk about the habit of clarity by speaking more precisely beyond jargon

Discuss the habit of listening with empathy to understand without the need to agree

Explore how to become a problem solver through habits of mind

Uncover the willingness to be more metacognitive – thinking about our thinking

Discuss modelling our habits of mind

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1. The one question we discuss is “How can we cultivate early habits of the mind?”

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2. The two references we look at are

(i) Arthur L Cost and Bena Kallick. Leading Learning Organisations with habits of mind

https://www.habitsofmindinstitute.org/shop/leading-learning-organizations-with-habits-of-mind/

(i) Raising Caring, Capable Kids with Habits of Mind. Lauren A. Camer and Angela Idavaia.Cox.

https://www.habitsofmindinstitute.org/shop/raising-caring-capable-kids/

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3. The three actions to take are:

· Care about the world.

· Notice and pay attention.

· Pick one of the 16 habits as a goal and have a strategy for implementing this.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Website

https://www.habitsofmindinstitute.org/what-are-habits-of-mind/

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Twitter: @benakallick

LinkedIn: @benakallick

Facebook: @InstituteforHabitsofMind

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Nov 21, 202126:04
#8.07: Y: Your Connections: "What makes marriage work?"

#8.07: Y: Your Connections: "What makes marriage work?"

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“The purpose of the marriage is to provide the context for individual growth and evolution”

My guest on this week’s episode of The Lifestyle First Podcast is Dr Alexandra Stockwell, also known as The Intimacy Doctor. She’s the author of the book, “Uncompromising intimacy” and also hosts her own podcast, “The Intimate Marriage Podcast.”

In this episode we:

Discuss the evolution of marriage

Explore being uncompromising as the key to marriage

Talk about honouring your own experiences just as much as you honour your partner's

Discuss taking action together and not allowing unmet needs to go unidentified

Explore conscious partnership

Highlight moving through transitions

Discuss bringing more intentionality to moments of interaction

Talk about focus on the connection as much as the content

Explore cultivating curiosity to create the feelings of love

Discuss changing the culture of marriage

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1. The one question we discuss is “What makes marriage work?”

-x-

2. The two references we look at are

(i) Alexandra Stockwell. Uncompromising Intimacy. 2020

https://www.amazon.co.uk/Uncompromising-Intimacy-unfulfilling-satisfying-partnership/dp/1734516909

(ii) John Gottman. The Seven Principles for Making Marriage Work. 2018. Orion Spring

https://www.amazon.co.uk/Seven-Principles-Making-Marriage-Work/dp/184188295X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1636840302&sr=1-1

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3. The three actions to take are:

· Pay attention to the transitions in your marriage and make them more satisfying.

· Cultivate curiosity with questions.

· Take some time to think about what you want.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

https://www.alexandrastockwell.com/

https://www.alexandrastockwell.com/podcast

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https://www.facebook.com/alexandra.stockwell.7

https://www.instagram.com/alexandra.stockwell.intimacy/

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Nov 14, 202134:39
8.06: T: Time Out: "How can you be more mindful at work?"

8.06: T: Time Out: "How can you be more mindful at work?"

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“How many apps are open in your mind right now- we can control our mind like we can control our smart phone”

My guest on this week’s episode of The Lifestyle First Podcast is Pandit Dasa, former Monk turned mindfulness expert, international speaker and author of the books, “Urban Monk” and “Turn off the Apps.”

In this episode we:

Discuss internal calmness independent of our external environment

Explore using mindfulness to deal with the tremors and turbulence of life

Talk about our constant traffic jam of thoughts

Uncover how we can control our mind like we can control our smart phone

Discuss the analogy of apps and explore what you can close out that is draining your battery

Consider the day as a journey and the need for need rest areas to fill up your tank.

Explore mindfulness at work by being aware of emotions and grounding in the present moment

Apply mindfulness to the appreciation of the contribution of colleagues

Highlight the expression of gratitude as a powerful force that can never be taken away

-x-

1. The one question we discuss is “How can you be more mindful at work?”

-x-

2. The two references we look at are

(i) Pandit Dasa. Urban Monk. Exploring Karma, Consciousness and the Divine. 2013.

https://www.panditdasa.com/books

(ii) Pandit Dasa. Closing the Apps: how to be mindful at work and at home. 2020.

https://www.panditdasa.com/books

-x-

3. The three actions to take are:

· When you first wake up take 10 deep breaths and think of one thing you’re grateful for.

· At work try to appreciate a colleague and their contribution, especially a colleague you may not get on with.

· When you start dinner with your family of friends let everyone share what they’re grateful for.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

www.panditdasa.com

panditdasa.com/books

Socials
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https://www.instagram.com/panditdasa/

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Nov 07, 202129:04
#8.05: S: Sleep: "How can you adjust your sleep to fit with shift work patterns?”

#8.05: S: Sleep: "How can you adjust your sleep to fit with shift work patterns?”

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“I’ll sleep when I’m dead – but if you don’t sleep, you’ll be dead a lot sooner”

My guest on this week’s episode of The Lifestyle First Podcast is Dr Lindsay Browning, psychologist, neuroscientist and author of “Navigating Sleeplessness.”

In this episode we:

Discuss why sleep is not prioritised

Explore the patterns, quality and quantity of sleep associated with shift work

Highlight the connections between sleep and digestive health

Explore the role of employers in providing good quality food for shift workers

Talk about regulating our circadian rhythm through light

Uncover the benefits of wearing sunglasses after a night shift

Discuss sleeping in short blocks with naps to make up a total of 7-9h in a 24h period

Explore the shifts in sleeping for parents of newborns

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1. The one question we discuss is “How can you adjust your sleep to fit with shift work patterns?”

-x-

2. The two references we look at are

(i) Lindsay Browning. Navigating Sleeplessness. March 2021.Trigger Publishing.

https://www.amazon.co.uk/Navigating-Sleeplessness-Mental-Health-Handbook/dp/1789562392/ref=sr_1_1?crid=3MK206GLDV2E8&dchild=1&keywords=navigating+sleeplessness&qid=1611681186&sprefix=navigating+sleep%2Caps%2C161&sr=8-1

(ii) Sasseville, A. et al. Wearing blue blockers in the morning could improve sleep of workers on a permanent night schedule: A pilot study. Chronobiology International. 2009. 26 (5): 913-25

https://www.researchgate.net/publication/26700048_Wearing_Blue-Blockers_in_the_Morning_Could_Improve_Sleep_of_Workers_on_a_Permanent_Night_Schedule_A_Pilot_Study

-x-

3. The three actions to take are:

· Be aware of lighting – expose yourself to bright lights before and during a night shift and decrease this as your night shift ends

· Take a top up nap before starting your night shift to reduce sleep pressure

· Talk to your family about the realistic demands of shift work on your biological need for sleep

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://troublesleeping.co.uk/

Socials:

https://www.facebook.com/DrBrowningSleep

https://www.instagram.com/drbrowningsleep/

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Oct 31, 202123:56
#8.04: E: Exercise - " How can I create the right mindset for fitness?"

#8.04: E: Exercise - " How can I create the right mindset for fitness?"

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“Get the mindset right and the body follows”

My guest on this week’s episode of The Lifestyle First Podcast is Brian Keane, author of The Fitness Mindset and Rewire Your Mindset.

In this episode we:

Explore the language of fitness and our self-talk

Discuss the power of the question why

Uncover the metaphor of the confidence table

Talk about failure as feedback

Explore fear of success and self-sabotage

Discuss the ebb and flow of motivation – do what you have to do regardless of how you feel

Highlight the importance of discipline and habits- become a slave to your habits

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1. The one question we discuss is “How can I create the right mindset for fitness?”

-x-

2. The two references we look at are

(i) Brian Keane. The Fitness Mindset. Rethink Press Limited. 2017

(ii) Brian Keane. Rewire Your Mindset. 2019

-x-

3. The three actions to take are:

· Get clear on the end goal – know what you’re going after - is your ladder up against the right wall

· Focus on the process and track data- are you enjoying the climb

· Remain patient- switch your mindset from intensity to consistency

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://briankeanefitness.com/

Socials:

https://www.facebook.com/briankeanefitness/

https://www.instagram.com/brian_keane_fitness/

https://www.youtube.com/channel/UC7rrI9hjpGzkNdoDTFhzMjQ

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Oct 24, 202125:10
#8.03: F: Food: "What can I do about emotional eating?"

#8.03: F: Food: "What can I do about emotional eating?"

Take the LQ test: https://dralkapatel.com/lq-test/


“The hidden hungers of eating – things we crave that aren’t really food but we reach for food instead.”

My guest on this week’s episode of The Lifestyle First Podcast is Meeta Darji of Naturally Nourished with Meeta.

In this episode we:

Explore emotional eating as eating for reasons other than hunger

Discuss triggers for emotional eating relating to childhood memories

Talk about increasing awareness and curiosity about our eating habits and triggers

Uncover the W.H.Y technique to use before eating

Talk about labelling and journaling emotions

Explore emotional freedom techniques connecting energy medicine and talk therapy–

Highlight the unpeeling of the layers of our emotions connected to food

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1. The one question we discuss is “What can I do about emotional eating?”

2. The two references we look at are

(i) Melissa McCreer. The Emotional Eating Rescue Plan for Smart, Busy Women. 2013.

https://www.amazon.co.uk/Emotional-Eating-Rescue-Smart-Women/dp/0989373703

https://toomuchonherplate.com/

(ii) Stapleton, P. and Chatwin, H. Emotional freedom techniques for food cravings in overweight adults: a comparison of treatment length. OBM Integrative and Complementary Medicine, 2018. 3 (3)

http://www.lidsen.com/journals/icm/icm-03-03-014

3. The three actions to take are:

· Prioritise sleep because there is a connection between sleep and food

· Have food swaps accessible to you to crowd out emotional eating

· Take a pause before you reach for food and increase your awareness of why you are eating

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://www.naturallynourishedwithmeeta.com/

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https://www.instagram.com/naturallynourishedwithmeeta/

https://www.facebook.com/groups/1929846550610482/

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Oct 17, 202119:54
#8.02: I: Identity: "How can you disconnect identity from stereotypes?"

#8.02: I: Identity: "How can you disconnect identity from stereotypes?"

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“Stereotypes are ideas and preconceptions we have of others and ourselves.”

My guest on this week’s episode of The Lifestyle First Podcast is Zahra Dry, TEDx speaker with her talk – reshaping how we see our identity.

In this episode we:

Explore racial and cultural influences on identity

Discuss the invisibility of stereotypes

Highlight the speed of judgements and bias

Discuss the dichotomy between respecting uniquness and treating each other equally

Explore the poem by Ernestine Johnson – the average black girl

Talk about positive racism

Explore shared social identity

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1. The one question we discuss is “How can you disconnect identity from stereotypes?”

-x-

2. The two references we look at are

(i) The Average Black Girl – poem by Ernestine Johnson

https://www.youtube.com/watch?v=2tN4Zulagb8

(ii) Afua Hirsch Brit-ish. 2018. Random House

https://www.amazon.co.uk/Brit-ish-Race-Identity-Belonging/dp/B079C2PN9C/ref=sr_1_1?dchild=1&qid=1633794671&refinements=p_27%3AAfua+Hirsch&s=books&sr=1-1

-x-

3. The three actions to take are

· Create your page on social media to share messages that educate

· Know when to step away from negative news

· Research different forms of cultural arts

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Oct 10, 202122:36
#8.01: L: Life's Purpose: "How do I know my Ikigai?"

#8.01: L: Life's Purpose: "How do I know my Ikigai?"

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“Most people have Ikigai…figure it out by thinking what is most important to me in my life.”

My guest on this week’s episode of The Lifestyle First Podcast is Professor Gordon Mathews from the Department of Anthropology at the Chinese University of Hong Kong. Professor Matthews is the author of “What makes Life Worth Living?” and has co-authored a number of other books.

In this episode:

We explore what the word Ikigai embraces

We discuss the acceptance of not knowing what the meaning of life is and the acceptance that life is painful

We highlight purpose related to the future, the present and the past and how this changes as we get older

We uncover the way Ikigai is used in Japanese culture as an ordinary term

We talk about how Ikigai is both practical and a feeling connected to what’s important

We explore death - how our fear of death changes as we get older and how to look forward to death

We recognise that we all have ikigai – we just need to look into ourselves to find it.


1. The one question we discuss is “How do I know my Ikigai?


2. The two references we look at are

(i) Matthews., G. What makes life worth living? 1996. University of California Press.

https://www.amazon.co.uk/What-Makes-Life-Worth-Living/dp/0520201337

(ii) Solomon, S., Greenberg, J., Pyszczynski, T. The Worm At The Core. 2015. Allen Lane

https://www.amazon.co.uk/Worm-Core-Role-Death-Life/dp/0241217253


3. The three actions to take are

· Laugh at yourself – most of your struggles are not very important in the end

· Remember what’s important

· Enjoy the gift of life – live so that when you die you say thank you


Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Email

cmgordon@cuhk.edu.hk

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Oct 03, 202127:11
#7.11: Bonus: "Do you know your LQ?"

#7.11: Bonus: "Do you know your LQ?"

https://youtu.be/BubMHn8tKlA

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“Do you know your LQ?”

Season 7 Episode 11

This is the final episode for this season.

And I’m talking about your LQ.

Your LQ is your Lifestyle Quotient.

It’s a measure of how much priority you give to your Lifestyle.

I talk about IQ, EQ and now LQ

I reflect on the importance of numbers in helping us to measure progress

I explore the Hawthorne effect – the way your behaviour changes because you are being watched – and how this is a good thing when tracking your own data.

1. The one question I ask is “Do you know your LQ?

2. The two references I look at are:

Mcdowell, I. Measuring Health: a guide to rating scales and questionnaires. Oxford University Press. 2006

https://www.amazon.co.uk/Measuring-Health-rating-scales-questionnaires/dp/0195165675

Levitt, S. D, and List, J.A. Was there really a Hawthorne Effect at the Hawthorne Plant? An analysis of the original illumination experiments. American Economics Journal of Applied Economics. 2011. 3: 224-248

https://www.aeaweb.org/articles?id=10.1257/app.3.1.224

3. The three actions to take are

· Take the LQ test – you can find it on my website at

https://dralkapatel.com/lq-test/

· Tag me on social media with the hashtag #I KnowMyLQ and decide what actions you need to take to optimise your score at a walk today

· Invite your friends and family to take the test and then plan actions together, cheerlead each other along the way, check in with each other and introduce the LQ into your workplace as part of your approach to Workplace Wellbeing

-x-

Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

https://dralkapatel.com/academy/

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Sep 12, 202109:40
#7.10: First: "How can you harness commitment to reach your goals?"

#7.10: First: "How can you harness commitment to reach your goals?"

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“How can you harness commitment to reach your goals??”

Season 7 Episode 10

My guest on this week’s episode of The Lifestyle First Podcast is Dr Heidi Reader

Dr Reeder is the author of Commit to Win: How To Harness The Four Elements of Commitment To Reach Your Goals.

We discuss what commitment is and what commitment isn’t

We talk about commitment needing a psychological attachment and a desire to continue despite obstacles.

We look at the difference between commitment and motivation.

We explore 4 variables that influence commitment – treasures, troubles, contributions and choices.

We highlight the importance of committing to the journey of change and what you can control, not just to the goal.

We reflect on our innate sense of commitment

· The one question we discuss is “How can you harness commitment to reach your goals

· The two references we look at are:

(i) Reeder, H. Commit to win. How to harness the four elements of  commitment to reach your goals

https://www.amazon.co.uk/Commit-Win-Harness-Elements-Commitment/dp/1594631336

(ii) Reeder, H. 5 ways to finally commit to your goals. Health Magazine. 2014.

https://www.health.com/fitness/5-ways-to-finally-commit-to-your-goals

· The three actions to take are

· Define what you wish to commit to, and the meaningful “why” behind it

· Identify the things in your way. Look them in the face and brainstorm workarounds.

· Imagine you are your future self, who has followed through on your commitment. Write yourself a letter describing the outcomes and feelings you have as a result.

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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Guest: Heidi Reeder

Website

www.heidireeder.com

Social

https://www.linkedin.com/in/heidi-reeder-ph-d-2830b211/

Host Dr Alka Patel

TEDx talk

https://youtu.be/JpFLNk3_Qik

Newsletter:

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Sep 05, 202119:42
#7.09: E: Emotions: "How does your body contribute to emotion?'

#7.09: E: Emotions: "How does your body contribute to emotion?'

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“How does your body contribute to emotion?”

Season 7 Episode 9

My guest on this week’s episode of The Lifestyle First Podcast is Dr Kristen Lindquist

Kristen is an Associate Professor of Psychology  and Neuroscience at the University of North Carolina and her research is part of affective science, the research of emotions.

We discuss the mind-body connection

We talk about the function of the brain to keep our body alive by making predictions to maintain survival and the creation of emotion as a sensation of activation to manage challenges

We look at hunger and emotion and being hangry

We explore the connection between inflammation and emotion

We highlight the tactile sensations of pain which causes unpleasantness and creates hypervigilance

1. The one question we discuss is “How does your body contribute to emotion?”

2. The two references we look at are:

(i.) J. MacCormack and K. Lindquist. Feeling hangry: when hunger is conceptualised as emotion. Emotion. American Psychological Association. 2019. 19 (2): 301-219

https://www.apa.org/pubs/journals/releases/emo-emo0000422.pdf

(ii.)  Bodily Contributions to Emotion: Schachter’s Legacy for a Psychological Construcionist View of Emotion. J. MacCormack and K. A. Lindquist. Emotion Review. 2016. 1-10

https://static1.squarespace.com/static/5b46330c5417fc0e0e8ede63/t/5b4664b5f950b7239387ae11/1531339958390/MacCormack&Lindquist_ER_2016.pdf

3. The three actions to take are

· Take care of your physical wellbeing

· Eat well to shift your emotional experiences; Exercise. Get 8-10 hours of sleep.

· Increase awareness of your body states and emotions – try mindfulness based meditation or yoga

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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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.

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Guest: Kristen Lindquist

Website

http://www.kristenalindquist.com/

https://www.carolinaaffectivescience.com/

Social

https://www.linkedin.com/in/kristen-lindquist-38906190/

http://www.twitter.com/casl_unc

Host Dr Alka Patel

TEDx talk

https://youtu.be/JpFLNk3_Qik

Newsletter:

https://dralkapatel.com/mailinglist

Website:

https://dralkapatel.com/

Social:

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https://www.instagram.com/dralkapateluk

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Aug 29, 202127:35
#7.08: L: Learn Habits: "What tiny habits result in a healthy heart?"

#7.08: L: Learn Habits: "What tiny habits result in a healthy heart?"

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“What tiny habits results in a healthy heart?”

Season 7 Episode 8

My guest on this week’s episode of The Lifestyle First Podcast is Dr Robert Kelly

Dr Kelly is a cardiologist in Ireland and a Tiny Habits Coach.

We discuss motivation to change at times of threats to your life such a following a heart attack.

We look at small adjustments to behaviours in life to achieve new habits

We highlight the use of prompts and triggers to create habits

We reflect on celebration to create an emotional attachment to a new habit for continued motivation.

We talk about the need to make habits easy in order to sustain change.

We look at visualisation and vision boards to define your health and the behaviours that relate to your health.

We look at the connection between stress, health, behaviours and habits.

We talk about gratitude journaling.

1. The one question we discuss is “What tiny habits result in healthy heart?”

2. The two references we look at are:

(i)  Kotseva K. et al. Euroaspire III. European Journal of Cardiovascular Prevention and Rehabilitiation. 2009. 16 (2): 121-37

https://pubmed.ncbi.nlm.nih.gov/19287307/

(ii) Stampfer M.J. et al. . The Nurses Health Study: Primary Prevention of Coronary Heart Disease in Women through Diet and Lifestyle. New England Journal of Medicine. 2000. 343(1): 16-22

https://www.nejm.org/doi/full/10.1056/nejm200007063430103

3. The three actions to take are

· Prioritise your health

· Pick a pillar of health and make changes - start small, start tiny

· Celebrate Life – find moments of happiness and joy in every day moments

Which of these 3 actionable lifestyle tips will you implement?

Leave your comments below.

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Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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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.

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Guest: Dr Robert Kelly

Website

www.rkcardiology.ie

https://robert-kelly.mykajabi.com/about

Social

https://www.linkedin.com/in/dr-robert-kelly-md-mba-1111051a/?originalSubdomain=ie

Host Dr Alka Patel

TEDx talk

https://youtu.be/JpFLNk3_Qik

Newsletter:

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Website:

https://dralkapatel.com/

Social:

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Aug 22, 202127:18
#7.07: Your Connections: " How can we create more compassionate communities?"

#7.07: Your Connections: " How can we create more compassionate communities?"

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“How can we create more compassionate communities?”

Season 7 Episode 7

My guest on this week’s episode of The Lifestyle First Podcast is Dr Julian Abel

Julian is a TEDx speaker with his talk, “Why Compassion Matters” and the Director of Compassionate Communities UK.

We discuss defining compassion at a contextual level and including our good qualities of being human.

We look at human brain structure – the reptilian brain, the mammalian brain and the pre-frontal cortical brain

We explore social evolution, how survival evolved from being able to help each other and the evolutionary pressure of compassion.

We look at survival of the fittest versus survival of the kindest

We talk about swimming in a sea of compassion and all the ways this is readily expressed in our daily actions.

We highlight the importance of interdependence and reciprocity.

We reflect on self esteem and nourishing relationships through childhood to the present moment

1. The one question we discuss is “How can we create more compassionate communities.”

2. The two references we look at are:

(i) My Octopus Teacher

https://youtu.be/3s0LTDhqe5A

(ii) Holt-Lunstad, J., et al. Social relationships an mortality risk – a metanalytic review. PLOS Medicine. 2010. 7(7)

https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316&mod=article_inline

3. The three actions to take are

· Take time to recognise that you are already compassionate – find out where you are already swimming in the sea of compassion

· Take little steps of compassion- what have you got that you can give

· Go for the relationships.

Which of these 3 actionable lifestyle tips will you implement?

Leave your comments below.

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Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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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.

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Guest: Dr Julian Abel

TEDx

https://www.ted.com/talks/dr_julian_abel_why_compassion_matters?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

Website

https://www.compassionate-communitiesuk.co.uk/

Social

https://twitter.com/abelwords?lang=en

Host Dr Alka Patel

TEDx talk

https://youtu.be/JpFLNk3_Qik

Newsletter:

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Website:

https://dralkapatel.com/

Social:

LinkedIn

https://www.linkedin.com/in/dralkapateluk/

YouTube:

https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ

Aug 15, 202128:18
#7.06: Time Out: "Why do we need to slow down in this fast world?"

#7.06: Time Out: "Why do we need to slow down in this fast world?"

“Why do we need to slow down in this fast world?”

Season 7 Episode 6

My guest on this week’s episode of The Lifestyle First Podcast is Carl Honore, TED speaker with the talk, “In praise of slowness” and author of the books Under Pressure, In Praise of Slow, The Slow Fix and Bolder.

We discuss time and speed.

We highlight being busy as mechanism for distraction.

We talk about having it all and hurrying it all and the sacrifice of physical and mental health, creativity, productivity and loss of pleasure in the moment.

We look at the cultural taboo of slow and the discomfort of taking the time to reflect and be with yourself.

We explore how to create slowness in a working environment.

1. The one question we discuss is “Why do we need to slow down in this fast?”

2. The two references we look at are:

· Carl Honore. Under Pressure.

· Carl Honore. In Praise of Slow

3. The three actions to take are

· Do less – let go of one thing a day and create a not-to-do list

· Unplug – use the off button on your phone

· Create a slow ritual to spread the glow of slow

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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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.

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Guest: Carl Honore

TEDGlobal 2005

https://www.ted.com/talks/carl_honore_in_praise_of_slowness?language=en

Website

https://linktr.ee/carlhonore

Social

https://www.youtube.com/channel/UC2vBoiCIx0A7Sg1QbOgoRMA

https://www.instagram.com/carlhonore/

https://www.facebook.com/carlhonorepage/

https://twitter.com/carlhonore

Host: Dr Alka Patel

TEDx talk

https://youtu.be/JpFLNk3_Qik

Newsletter:

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Website:

https://dralkapatel.com/

Social:

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YouTube:

https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ

Podcast:

https://anchor.fm/dr-alka-patel

Aug 08, 202127:01
#7.05: Sleep: "How does temperature affect sleep?"

#7.05: Sleep: "How does temperature affect sleep?"

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“How does temperature affect sleep?”

Season 7 Episode 5

My guest on this week’s episode of The Lifestyle First Podcast is Tara Youngblood.

Tara is the co-founder of Chilli Sleep and  a  TEDx speaker with TEDx CaryWomen with the talk, “How a sleep recipe changed my life.”

We discuss the sleep switch activated by temperature

We reflect on hunter-gatherer research and natural outdoor temperature dips  compared to current day climate control

We talk about the connection between sleep and stress

We look at  how digestion and metabolic processes generate heat that can disrupt sleep

We also discuss cryotherapy and ice baths

1. The one question we discuss is “How does temperature affect sleep?”

2. The two references we look at are:

· Kroeger, D. et al. Galanin neurons in the venterolateral preoptic area promote sleep and heat loss in mice. Nature Communications. 2018. (9): 4129

https://www.nature.com/articles/s41467-018-06590-7

· Yetish, g. e tal. Natural Sleep and its seasonal variations in three pre-industrial societies. Current biology. 2015.25 (21): 2862-2868

https://www.cell.com/current-biology/fulltext/S0960-9822(15)01157-4

3. The three actions to take are

· Manage stress – take stress checks throughout the day

· Set yourself up for success for sleep

· Get sunlight by 9am

Which of these 3 actionable health tips will you implement?

Leave your comments below.

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Join The Lifestyle First Academy!

Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

https://dralkapatel.com/academy/

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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.

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Find Out More/Contact/Follow:

Guest: Tara Youngblood

TEDx Talk

https://youtu.be/YR-lWXZ7ZUg

Website

https://chilisleep.co.uk/

Product Discounts

30% off Cube system https://www.chilisleep.com/discount/PATEL-30?redirect=%2Fproducts%2Fcube-sleep-system

20% off Ooler system https://www.chilisleep.com/discount/PATEL-20?redirect=%2Fproducts%2Fooler-sleep-system

Social

https://www.facebook.com/ChiliSleep/

https://www.instagram.com/the_sleep_geek/

https://twitter.com/tlcnyoungblood?lang=en

https://www.linkedin.com/in/tara-youngblood-88469514/

Host: Dr Alka Patel

TEDx talk

https://youtu.be/JpFLNk3_Qik

Newsletter:

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Website:

https://dralkapatel.com/


Aug 01, 202123:10
#7.04 - E: Exercise: "What are the brain changing effects of exercise?"

#7.04 - E: Exercise: "What are the brain changing effects of exercise?"

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“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.

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Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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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.

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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:

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Website:

https://dralkapatel.com/

Social:

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YouTube:

https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ

Podcast:

https://anchor.fm/dr-alka-patel

Jul 25, 202126:16
#7.03: F: Food: " How can you eat for real change?"

#7.03: F: Food: " How can you eat for real change?"

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“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.

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Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

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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.

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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

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YouTube:

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Podcast:

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Jul 18, 202131:30
#7.02: I: Identity: " Is there a real you?"

#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

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YouTube:

https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ

Podcast:

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Jul 11, 202130:03