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

The Lifestyle First Podcast

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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.
24:57
November 27, 2022
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.
19:56
November 13, 2022
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.
11:43
November 06, 2022
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.
29:48
October 30, 2022
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.
27:50
October 23, 2022
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.
32:47
October 16, 2022
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.
31:54
October 09, 2022
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.
27:48
October 02, 2022
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
25:40
May 29, 2022
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. Find Out More/Contact/Follow: Guest: Socials https://ingeniusly.com https://www.linkedin.com/in/giulia-selene-remondino-1a5849119/ https://www.instagram.com/giuliaremondino/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
25:15
May 22, 2022
Connect With Your Higher Self
Connect With Your Higher Self
#10.07: Y: Your Connections: “How can I connect better with myself and others?” Connect With Your Higher Self Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Irini Michaelidis, who is a global business leader, coach and educator who develops leaders to take a holistic approach to leadership. In this episode we: · Discuss genuine human connection to oneself · Discuss the need to connect as a biological imperative · Explore awareness, knowing, being · Highlight the need to increase observations of self first before co-connecting with others · Explore the need to slow down to speed up · Highlight how silence and stillness enhances productivity · Talk about creating rituals for personal space · Explore creating intentions when on digital platforms · Discuss loneliness and burnout · Explore energy as a connecting force · Explore Intention. Information. Interaction · Explore connection disconnection · Understand desire for connection as a signal to take action 1. The one question we discuss is “: “How can I connect better with myself and others?” 2. The two references we look at are · Redcay E, et al. Live face-to-face interaction during fMRI: a new tool for social cognitive neuroscience. NeuroImage.2010; 50(4), 1639-47 https://pubmed.ncbi.nlm.nih.gov/20096792/ · Saxe, R., et al. Acute social isolation evokes midbrain craving responses similar to hunger. Nature Neuroscience. 2020; 23: 1597-1605 https://www.nature.com/articles/s41593-020-00742-z 3. The three actions to take are: · Connect with self- create rituals to get centred · Connect with others - notice how you connect with others · Notice who you connect with- be intentional Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Socials https://ca.linkedin.com/in/irini-michaelidis-yu https://www.instagram.com/irini.michaelidis irini@6sess.com Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ
30:38
May 15, 2022
The Power of Breath-work
The Power of Breath-work
#10.06: T: Time Out:” What are the benefits of safe, regular breath-work?” The Power of Breath-work “Breath is our lifeforce.” Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Breath Coach and Yoga and Massage Expert, Lyyne Matthews In this episode we: · Discuss the origins of breath-work to sustain life, gain energy and expand consciousness · Explore the connection between breathing and feeling · Highlight how to use breath to support you in any situation · Discuss the popularisation of breath-work · Explore simple breathing practices to create space for unresolved challenges · Discuss parts of the brain that connect breathing to states of mind · Explore the breathing pacemaker in the brain · Discuss nostril predominance at different parts of the day and the impact on productivity · Simplify breathing · Highlight how simply bringing attention to the breath can make a difference to how you feel · Explore alternate nostril breathing - nado shodhana pranyama · Discuss our cooling moon side and heating sun side · Consider depression and anxiety and how different breathing techniques can harm and heal · Highlight the importance of learning about breathing through practice rather than through books · Discuss regular practice and incorporating breath-work into daily life · Highlight the importance of talking to a breath specialist for specific challenges -x- 1. The one question we discuss is “what are the benefits of safe regular breath-work?” 2. The two references we look at are · Melnychuk, M. C., et al. The bridge between the breath and the brain: synchronisation of respiration, a pupillometric marker of the locus coeruleus, and an EEG marker of Attentional Control State. Brain Science. 2021. 11(10): 1324 https://www.mdpi.com/2076-3425/11/10/1324 · Yackle, k., et al. Breathing control centre neurons that promote arousal in mice. Science. 2017. 255(6322): 1411-1415 https://pubmed.ncbi.nlm.nih.gov/28360327/ 3. The three actions to take are: · Keep it simple, keep it soft – slow deep breath in, in for 4 out for 8, find your own natural rhythm · To build a regular practice, clear a physical space that you learn to recognise as a place to focus on your breathing · Enjoy the discovery that breath-work gives you. Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Socials https://www.instagram.com/yogaandthaimassage/ https://www.facebook.com/Lynne-Matthews-Yoga-Thai-Massage-336824066841212 Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/
20:32
May 08, 2022
How To Sleep Better
How To Sleep Better
#10.05: S: Sleep: “How can I stop my racing thoughts from preventing me sleeping?” “The heart beats, the mind thinks” Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Sleep Science Coach, Dr Kimberly Lemke. In this episode we: · Discuss the thoughts that keep us awake · Explore night times routine to quieten the mind · Highlight the concept of cognitive distraction and how to use your 5 senses to be in control of what you want to think about · Discuss normal night wakenings · Consider how we reinforce night wakening’s by worrying about them · Explore the concept of constructive worrying in the day to relive worrying in the night · Discuss how to stop worrying about not sleeping -x- 1. The one question we discuss is “how can I stop my racing thoughts from preventing me sleeping 2. The two references we look at are i.  Quiet your Mind and Get to Sleep: solutions to insomnia for those  with depression, anxiety or chronic pain. Manber, R and Carney, C. E. 2009 https://smile.amazon.co.uk/Quiet-Your-Mind-Get-Sleep/dp/1572246278/ref=sr_1_1?crid=18B6JF823GT47&keywords=manber+quiet+your+mind&qid=1651045215&sprefix=manber+quiet+your+mind%2Caps%2C47&sr=8-1 ii. Behavioural and Hypnotic Treatments For Insomnia Subtypes: Behavioural Sleep Medicine. 2003. 1 (2): 81-101 i. The three actions to take are: · Don’t catastrophise – your brain knows how to sleep · Control what you think about – replace what you don’t want to think about with what you do want to thing about to self soothe · Prethink your worry – identify your two best next steps to deal with what’s worrying you Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://drkimberlylemke.com/ www.driftcourse.com Socials https://www.linkedin.com/in/dr-kimberly-lemke-8b38856a/ https://twitter.com/drkimberlylemke https://www.instagram.com/kimberley.lemke/?hl=en Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
25:53
May 01, 2022
Why Your Pelvic Floor Matters
Why Your Pelvic Floor Matters
#10.04: E: Exercise: “Why is pelvic floor exercise the forgotten exercise?” “I can tell how well your pelvic floor’s working by the shape of your butt!” Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Pelvic Floor Trainer, Jenni Russel. In this episode we: · Explore the pelvic floor as the foundation holding up your trunk analogous to the foundations of the house. · Discuss the position of looks over function in society · Explore the role of the pelvic floor as related to sex and babies · Highlight the difficulties having conversations about the pelvic floor in relation to continence, constipation and childbirth · Consider the need for pelvic floor education in school years · Explore the role of the pelvic floor in movement and injury · Explore the pelvic floor as the cornerstone of stability for the body · Consider the rewards of a strong pelvic floor · Discuss the connection between confidence and a weak pelvic floor and impact on social decisions and personality. · Highlight how 1 in 3 women are affected by pelvic floor issues. -x- 1. The one question we discuss is “why is pelvic floor exercise the forgotten exercise?” 2. The two references we look at are (i) Jenni Russell. Can a vagina buy a Mercedes? 2005 https://smile.amazon.com/Can-Vagina-Really-Buy-Mercedes/dp/0955133300/ref=sr_1_1?crid=3MSC98W4RCUAL&keywords=can+a+vagina+buy+a+mercedes&qid=1650371566&sprefix=can+a+vagina+buy+a+mercede%2Caps%2C129&sr=8-1 (ii) Jenni Russel. Pelvic Floor Secrets.2019. Filament Publishing https://smile.amazon.com/Pelvic-Floor-Secrets-Jenni-Russell/dp/1908691395/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1650371610&sr=8-2 3. The three actions to take are: · The cough test: lay down put your hands on your tummy and cough – what happens? Your tummy should draw in · The breath test- stand and inhale – what happens? Your abdomen should expand out. · The lift- lift the perineum upwards Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.jennirussell.com/Jenni-Russell’s-masterclass/ Socials https://www.linkedin.com/in/jenni-russell-34627a23/ https://twitter.com/PelvicSecrets https://www.instagram.com/pelvicsecrets/?hl=en https://www.facebook.com/jenni.russell.5 Host Website: https://dralkapatel.com/
31:05
April 24, 2022
Eat Well, Transform Your Body
Eat Well, Transform Your Body
#10.03: F: Food: How does the food I eat affect my metabolic health?” Eat Well. Transform Your Body “What you measure you can improve” Take the LQ test: https://dralkapatel.com/lq-test/ My guests on this week’s episode of The Lifestyle First Podcast are Dr Estrelita van Rehnsburg and Issy Warrack In this episode we: · Discuss metabolic health and metabolism in the context of energy · Explore misconceptions about food and health · Highlight the increasing prevalence of lifestyle diseases · Discuss dietary guidelines · Explore theories related to eating less fat and more carbohydrates · Discuss the myth eating fat makes you fat · Explore the food industry · Consider the role of hyperinsulinaemia and insulin resistance in multiple diseases · Discuss continuous glucose monitoring · Consider supplementation with various diet choices -x- 1. The one question we discuss is “how does the food I eat impact on my metabolic health?” 2. The two references we look at are (i) Eat Well or Die Slowly, Your guide to metabolic Health. Dr Estrelita van Rensburg and Issy Warrack. 2020 https://smile.amazon.co.uk/Eat-Well-Die-Slowly-Metabolic/dp/1838137807/ref=sr_1_1?crid=B5LUDS6XZ7OX&keywords=eat+well+or+die+slowly&qid=1649702583&sprefix=die+slowly%2Caps%2C54&sr=8-1 (ii) Lore of Nutrition. Challenging Conventional Dietary Beliefs. Tim Noakes and Marika Sboros. 2018 https://smile.amazon.co.uk/Lore-Nutrition-Challenging-conventional-dietary/dp/1776092619/ref=sr_1_1?crid=3U35GGS53Z9PB&keywords=lore+of+nutrition&qid=1649702550&sprefix=lore+of+nutrition%2Caps%2C51&sr=8-1 3. The three actions to take are: · Determine your waist:height ratio, aiming for
34:35
April 17, 2022
Take Control Of Your Super-Ego
Take Control Of Your Super-Ego
#10.02 I: Identity : “How does your super-ego influence your identity?” “We are not human beings, we are human becomings” Take Control of Your Super-ego Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Ashton Smythe, Love and Mindset Coach In this episode we: · Explore Freuds theory of the id, the ego and the superego · Discuss borrowing identities from our parents and society · Highlight how identity is controlled by our belief systems · Discuss morality and reality · Explore quietening the ego and silencing the ego · Explore fear-based thinking · Consider widening perspectives when making judgements · Discuss the power of the spoken word · Consider the evolving identity -x- 1. The one question we discuss is “How does ego influence your identity?” 2. The two references we look at are: (i) Jonathan Gravenor. The Other Side of Ego TEDxOcala https://youtu.be/g72SmMdFBpk (ii) Todd Herman. The Alter Ego. 2019 https://smile.amazon.co.uk/Alter-Ego-Effect-Identities-Transform/dp/0062959735/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1649243132&sr=8-1 (iii) The three actions to take are: · Ask yourself a powerful introspective question – if my identity was changeable, how would I change it to have a more empowered life · Quieten your ego · Think of yourself as a human becoming, not a human being Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://loveorangeplanet.com/home https://loveop.kartra.com/page/register Socials https://www.linkedin.com/in/ashtonpaul26/ https://www.instagram.com/ashton26paul/ https://loveorangeplanet.com/home https://www.facebook.com/loveorangeplanet Podcast: OrangeTintedGlasses Ebook: The-alchemy-of-romantic-love-e-book £5.00 Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
27:39
April 10, 2022
Use Curiosity To Find Your Purpose
Use Curiosity To Find Your Purpose
#10.01: L: Life's Purpose: Why is curiosity the route to finding your purpose? Use curiosity to find your purpose Curiosity is the engine and fuel that helps us to find what we seek ”Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Curiosity Coach, Melinda Mulcahy In this episode we: · Discuss the omnipresence of curiosity · Explore triggers that ignite thoughts · Highlight brain activity and discuss dopamine as a desire chemical for seeking information · Explore the connection between learning, retention and curiosity · Explore curiosity at the intersection of passion, purpose, meaning and creation · Consider curiosity in the workplace · Discuss using curiosity to navigate uncertainty -x- 1. The one question we discuss is “why is curiosity the route to finding your purpose?” 2. The two references we look at are (i) The Business Case for Curiosity Harvard Business Review. Francesca Gino. https://hbr.org/2018/09/the-business-case-for-curiosity (ii) Matthias Gruber. TEDx UCDavisSalon. This is Your Brain on Curiosity. https://youtu.be/SmaTPPB-T_s 3. The three actions to take are: · Ask “What is it I’m really seeking” · Ask “What makes me feel good?” · Ask “What can I learn?” Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.curiousyou.com/ Socials https://www.linkedin.com/in/melindamulcahy1/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social:s https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
29:55
April 03, 2022
#9.11: Bonus: "Be an action taker."
#9.11: Bonus: "Be an action taker."
#9.11: Bonus: “Be an action taker.” Take the LQ test: https://dralkapatel.com/lq-test/ In this episode we take a look back at the highlights of this season with a reminder of the key actions from each season. Episode 1, Life’s Purpose. 1. Know your why feeling- feel that warmth and contentment- when you make a decision, ask yourself, is this going to give you my why feeling? 2. Visualise having already achieved what you want to achieve. 3. Ask yourself what happens if you don’t do what you have set up to do. Episode 2, Identity. 1. FHB Practice – Feet on Floor, Hand on Heart, Body on Breath. 2. Do a gratitude practice - write down 3 things that made you feel grateful. 3. Take care of your limiting I Am statements- move a negative statement into the past tense or release it into a potential. Episode 3, Food. 1. Move to a plant based diet. 2. Spend time with friends and family – experience the joy of living and connecting and not the fear of dying. 3.  Pay attention to how you feel with whatever changes you make- whatever you do has a corresponding benefit, if is pleasureable and meaningful you’ll do more of it. Episode 4, Exercise. 1. Focus on your core values and lend these values to your fitness routines. 2. Find the playful elements – connect fun to your goals to soften your goals. 3. Make the time- prioritise time for exercise and repair because it’s important to you. Episode 5, Sleep. 1. Don’t be fooled by the feeling of sleepiness- even if you don’t feel sleepy, you still need sleep. 2. Eat fruit high in antioxidants. 3. Eat yoghurt with friendly bacteria. Episode 6, Time Out. 1. Find a way to connect with yourself everyday – try journaling or writing a letter to connect with your core inner self. 2. Ask yourself “what else is possible?” – create a headspace of curiosity and possibility and openness rather than judgement and closed thinking. 3. Find a way to be useful to another person. Episode 7, Your Connections. 1. Practice good connection when interacting and focus on creating trust and security instead of just focusing on issues and concepts and ideas. 2. Use touch and proximity in interactions when you can- closing the distance changes the meaning of a conversation. 3. Remove distractions when communicating- be present in the moment, pay attention. Episode 8, Learning Habits. 1. Break your challenges into small chunks. 2. Reward yourself for your actions. 1. Create a short, middle and long-term goal. Episode 9, Emotions. 1. Build moments of reflection into your working day. 2. Build mental fitness gradually. 3. Work with someone who can help you navigate your internal landscape. Episode 10, First Motivation and Mindset. 1. Recognise imposter syndrome in yourself, be self-aware. 2. Be willing to entertain other perspectives. 3. Keep a praise file to draw yourself back to the positive. What one action will you take? Leave your comments below.
35:45
March 13, 2022
#9.10: First: “How can I banish imposter syndrome?”
#9.10: First: “How can I banish imposter syndrome?”
Take the LQ test: https://dralkapatel.com/lq-test/ My guests on this week’s episode of The Lifestyle First Podcast are Lea Sellers and Rosalind Adler from The Confidence People Lea is a media trainer and communications consultant and has been a producer on programmes such as Question Time, Newsnight and Channel 4 News, And Rosalind  is a trainer specialising in communications skills and her work is informed by her parallel careers as an actress and writer. In this episode we: · Discuss how to define imposter syndrome · Explore the disconnect between perceived and actual performance · Highlight the root of imposter syndrome in fear · Explore gender differences in the manifestation of imposter syndrome · Explore varying presentations · Consider self-doubt as a strength and recognition of humility -x- 1. The one question we discuss is “how can I banish imposter syndrome?” 2. The two references we look at are (i) Dr Denise Cummins - Do You Feel Like an Imposter? https://www.psychologytoday.com/gb/blog/good-thinking/201310/do-you-feel-impostor (ii) Valerie Young. The Secret Thoughts of Successful https://smile.amazon.co.uk/Secret-Thoughts-Successful-Women/dp/0307452719/ref=sr_1_1?crid=3MBXG0XM8HTS9&keywords=valerie+young+imposter+syndrome&qid=1646165654&sprefix=valerie+youn%2Caps%2C70&sr=8-1 3. The three actions to take are: · Self-awareness: noticing characteristics · Willingness to entertain other perspectives · Keep a praise file Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.theconfidencepeople.com/ Email info@theconfidencepeople.com Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social:s https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
20:53
March 06, 2022
#9.09: E: Emotions: "How can I build better mental fitness?"
#9.09: E: Emotions: "How can I build better mental fitness?"
Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Lori West, psychotherapist, coach and author of “Just Notice” and “Just Connect.” In this episode we: · Discuss switching on mental fitness · Explore the stress loop · Discuss activation of your observing self · Explore the value of taking a bird’s eye view on life · Explore the I-AM- I method of mindfulness · Consider mindfulness in the moment · Discuss responding to life rather than reacting to life · Highlight taking responsibility for our responses · Discuss cautions with mindfulness -x- 1. The one question we discuss is “How can I build better mental fitness?” 2. The two references we look at are (i) Lori West. Just Notice. December 2020 https://www.amazon.co.uk/Just-Notice-Activating-Performance-Effortlessly/dp/1838044523 (ii)  Lori West. Just Connect. November 2021. https://smile.amazon.co.uk/Just-Connect-Brilliant-Relationships-Effortlessly/dp/1838044566/ref=sr_1_1?crid=3LUJQU0IF48C2&keywords=lori+west+just+connect&qid=1645780224&sprefix=lori+west+just+connect%2Caps%2C71&sr=8-1 3. The three actions to take are: · Build moments of reflection into your working day, remembering to mentally breathe both in and out · Build your mental fitness gradually, as you would any other type of fitness · Work with someone who can help you navigate your internal landscape, as it can occur initially as uncharted territory Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://businessbrillianceworkplacemindfulness.com Socials https://businessbrillianceworkplacemindfulness.com https://linkedin.com/in/lori-west-business-brilliance https://facebook.com/businessbrilliance_mindfulness https://instagram.com/businessbrilliance_mindfulness Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
22:07
February 27, 2022
9.08: L: Learning Habits: "How can I harness my brain's happy chemicals to create happy habits?"
9.08: L: Learning Habits: "How can I harness my brain's happy chemicals to create happy habits?"
Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Dr Loretta Breuning, founder of the Inner Mammal Institute, Professor Emirata of Management at California State University and author of Habits of a Happy Brain In this episode we: · Discuss DOSE chemicals- dopamine, oxytocin, serotonin and endorphins · Explore animal behaviour in response to reward and survival needs · Highlight the need to acknowledge our inner mammal exists · Explore our verbal and non-verbal brains · Understand dopamine as a motivation chemical, oxytocin as a bonding chemical, · and serotonin as a status chemical · Explore strength and status as an important survival mechanism · Consider taking responsibility for the mechanism’s we have inherited · Explore how emotional pathways need repetition -x- 1. The one question we discuss is, “How can I harness my brain’s happy chemicals to create happy habits?” 2. The two references we look at are (i) Habits of a Happy Brain. Loretta Breuning. 2015 https://smile.amazon.co.uk/Habits-Happy-Brain-Serotonin-Endorphins/dp/1440590508/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644595189&sr=8-1 (ii) Status Games. Loretta Breuning. 2021 https://smile.amazon.co.uk/Status-Games-Why-Play-Stop/dp/1538144190/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644595163&sr=8-5 3. The three actions to take are: · Break big challenges into small chunks, focusing on the behaviour you want · Reward yourself for doing a particular behaviour · Give yourself a short-term, middle-term and long-term goal Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://innermammalinstitute.org/ Socials https://www.facebook.com/LorettaBreuningPhD https://twitter.com/InnerMammal https://www.linkedin.com/in/lorettabreuning/ https://www.instagram.com/inner.mammal.inst/ https://www.youtube.com/c/InnerMammalInstitute Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social:s https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk
19:44
February 20, 2022
#9.07: Y: Your Connections: What’s the link between connection and communication?
#9.07: Y: Your Connections: What’s the link between connection and communication?
Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is John Howard- author of More than Words – the science of deepening love and connection in any relationship. In this episode we: · Discuss the secret of connection in order to communicate effectively · Explore the need for connection to enable safe and secure communication · Highlight how 80% of communication is non-verbal and 90% of information we gather is subconscious for survival and safety purposes · Discuss the impact of incongruity between verbal and non-verbal communication · Explore how to deepen yourself through relationships by imporving relationships · Highlight the importance of focusing on creating security before conveying ideas and concepts · Discuss the use of touch and proximity to create safety · Highlight how the quality of your relationships is a determinant of your longevity and health and wellness · Explore using acting techniques to change tonality and expression · Explore practising what good conversations might sound like to create templates in your memory · Explore use of the word we and inviting others into a growth process rather than a defence process -x- 1. The one question we discuss is, “what’s the link between connection and communication?” 2. The two references we look at are (i) Howard. J. Get More Than Words. 2022. S&S Simon Element https://www.amazon.com/More-Than-Words-Connection-Relationship/dp/1982182326\ (ii) Tatkin. S. Wired for Love: How Understanding Your Partner's Brain and Attachment Style Can Help You Defuse Conflict and Spark Intimacy. 2012.NewHarbinger https://smile.amazon.co.uk/Wired-Love-Understanding-Partners-Conflicts/dp/1608820580/ref=sr_1_1?crid=3SJBD6UUQ4SJK&keywords=wired+for+love&qid=1644673144&sprefix=wired+for+love%2Caps%2C58&sr=8-1 3. The three actions to take are: · Use touch and proximity in interactions · Practice good connection instead of just talking about issues · Remove distractions when communicating Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://readysetlove.com/- to practice relationship skills and security https://getmorethanwords.com/- to get the book and additional bonuses Socials https://www.facebook.com/johnhowardatx/ https://www.instagram.com/johnhoward_atx/ https://twitter.com/johnhowardatx https://www.youtube.com/channel/UC4dxbujJe8yj2mAXpP8tbSw Host Newsletter: https://dralkapatel.com/mailinglist
33:16
February 13, 2022
#9.06: T: Time Out: “How can I keep moving forward in the face of uncertainty?”
#9.06: T: Time Out: “How can I keep moving forward in the face of uncertainty?”
Take the LQ test: https://dralkapatel.com/lq-test/ “Sit down and let it un-scroll” My guest on this week’s episode of The Lifestyle First Podcast is Maggie Smith. Maggie is author of the national best seller Keep Moving – notes on loss, creativity and change and of Keep Moving – the Journal. In this episode we: Discuss the muscle of hope Explore ways to keep perspective on the size of a problem Highlight way of grounding and reconnecting with your identity Explore taking a birds eye view of the timeline of your life Discuss writing and journaling as a therapeutic tool Look at self-care and self-compassion practices Talk about the mindset of curiosity instead of judgment Focus on the next best step -x- 1. The one question we discuss is, “how can I keep moving forward in the face of uncertainty?” 2. The two references we look at are (i) Keep Moving – notes on loss, creativity and change https://smile.amazon.co.uk/Keep-Moving-Notes-Creativity-Change/dp/1982132078/?_encoding=UTF8&pd_rd_w=EDUHf&pf_rd_p=662d1ba3-66b0-4454-81f1-78fad52249a6&pf_rd_r=FKP8W8EGPX07HH53GP8Q&pd_rd_r=c858206a-a5eb-4295-86a9-fb4b41d26c3d&pd_rd_wg=hOFNB&ref_=pd_gw_ci_mcx_mr_hp_atf_m (ii) Keep moving – The Journal – thrive through change and create a life you love https://smile.amazon.co.uk/Keep-Moving-Journal-Thrive-Through/dp/1982196270/?_encoding=UTF8&pd_rd_w=EDUHf&pf_rd_p=662d1ba3-66b0-4454-81f1-78fad52249a6&pf_rd_r=FKP8W8EGPX07HH53GP8Q&pd_rd_r=c858206a-a5eb-4295-86a9-fb4b41d26c3d&pd_rd_wg=hOFNB&ref_=pd_gw_ci_mcx_mr_hp_atf_m 3. The three actions to take are: · Ask yourself “what else is possible?” – create a headspace of curiosity · Find a way to connect with yourself everyday – try journaling · Find a way to be useful to another person Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://maggiesmithpoet.com/ Socials @maggiesmithpoet https://twitter.com/maggiesmithpoet https://www.instagram.com/maggiesmithpoet/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk
22:26
February 06, 2022
#9.05: S: Sleep:"Why is sleep critical for my survival?"
#9.05: S: Sleep:"Why is sleep critical for my survival?"
Take the LQ test: https://dralkapatel.com/lq-test/ My guest on this week’s episode of The Lifestyle First Podcast is Dragana Rogulja. Dragana is a TEDx speaker with her talk – “The dark side of light.” She is a neuroscientist and circadian biologist and Associate Professor of neurology at the Harvard Medical School In this episode we: Discuss sleep and survival Explore premature death with sleep deprivation in flies Highlight the similarities between humans and flies Discuss loss of 25% of sleep resulting in loss of 25% of lifespan Explore the connection between sleep and brain functions – thinking, memory Explore the connection between sleep and the gut and the production of reactive oxygen species ROS Consider the role of antioxidants for health and survival Discuss the difference between the feeling of the need for sleep and the actual need for sleep -x- 1. The one question we discuss is “why is sleep critical for my survival.”?” 2. The two references we look at are (i) TEDx –The Dark Side of Light” https://youtu.be/o0q3veMwv6A (ii) Vaccaro, A. et al. Sleep loss can cause death through accumulation of reactive oxygen species in the gut.  Cell. 2020.181 (6): 1307-1328 https://www.sciencedirect.com/science/article/pii/S0092867420305559 3. The three actions to take are: · Don’t be fooled by the feeling of sleepiness · Eat fruit high in antioxidants · Eat yoghurt with friendly bacteria Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://neuro.hms.harvard.edu/faculty-staff/dragana-rogulja Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
28:13
January 30, 2022
#9.04: E: Exercise: "How can you make fitness focused and fun?"
#9.04: E: Exercise: "How can you make fitness focused and fun?"
Take the LQ test: https://dralkapatel.com/lq-test/ “What truly is it that you want?” My guest on this week’s episode of The Lifestyle First Podcast is Martin Sharpe. Martin is a TEDx speaker with his talk – the power of And. He is also a multi award winning international coach and author of a number of business books, including beat the statistics. Martin is a qualified fitness trainer and helps people obtain the fitness and lifestyle that makes then happier and more confident In this episode we: Discuss the meaning of fitness Explore the images associated with the fitness industry Highlight the connection between core values and motivation to exercise Discuss the ripple effect of fitness beyond fitness Explore ways to find fun in exercise -x- 1. The one question we discuss is “How can you make fitness focused and fun?” 2. The two references we look at are (i) TEDx –The Power of “And” https://youtu.be/hmaj_nq28Ag (ii) Linking Your health and fitness to the things that matter most to you – the key to success! https://www.ab-fit.com/abfit-blog/2019/7/10/blog-post-3 3. The three actions to take are: · Focus on core values – lend these values to your fitness routines · Find the playful elements · Make the time- for exercise and repair Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://martinsharp.com Socials https://www.linkedin.com/in/martinsharp https://www.facebook.com/SharpFitForLife https://www.instagram.com/martinsharpuk/ https://twitter.com/martinsharpuk Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
25:05
January 23, 2022
#9.03: Food: " How can I reverse disease through food?"
#9.03: Food: " How can I reverse disease through food?"
Take the LQ test: https://dralkapatel.com/lq-test/ “Move from fear of dying to joy feeling good.” My guest on this week’s episode of The Lifestyle First Podcast is Dr Dean Ornish, The Father of Lifestyle Medicine, multi best-selling author and Founder of the Ornish Programme. In this episode we: Explore reversing heart disease within in 1 month Highlight changing your gene expression within 3 months Discuss increasing your lifespan by reversing cellular level ageing Explore common underlying mechanisms in disease Describe the key principles of lifestyle change – eat well, move more, stress less, love more Review research on covid and plant-based eating Explore the Ornish Diet -x- 1. The one question we discuss is “How can I reverse disease through food?” 2. The two references we look at are (i) Book: Undo It – how simple lifestyle changes can reverse most chronic diseases. https://smile.amazon.co.uk/Undo-Lifestyle-Changes-Reverse-Diseases/dp/0525480021/ref=sr_1_1?crid=10V9LUXEB4STQ&keywords=undo+it+dean+ornish&qid=1641584719&sprefix=undo+it+dean+ornish%2Caps%2C128&sr=8-1 (ii) Book: The Spectrum. Ballantine Books. 2008 https://smile.amazon.co.uk/Spectrum-Scientifically-Proven-Program-Better/dp/0345496310/ref=sr_1_1?crid=2N4MQZXXMIM8B&keywords=spectrum+dean+ornish&qid=1641584668&sprefix=spectrum+dean+ornish%2Caps%2C80&sr=8-1 3. The three actions to take are · Food- move to a plant based Ornish diet · Exercise - If you like it, you’ll do it · Pay attention to how you feel with whatever changes you make- whatever you do has a corresponding benefit Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.ornish.com/ Socials https://www.instagram.com/deanornishmd/ https://www.facebook.com/Ornish/ https://www.linkedin.com/in/dean-ornish-m-d https://twitter.com/DeanOrnishMD Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk
25:30
January 16, 2022
#9.02: I: Identity: "How can I uncover the leader that I am?"
#9.02: I: Identity: "How can I uncover the leader that I am?"
Take the LQ test: https://dralkapatel.com/lq-test/ “The path of leadership is the path of self-development.” My guest on this week’s episode of The Lifestyle First Podcast is Neil Seligman, author, keynote speaker and founder of The Conscious Professional. In this episode we: Explore the identity of being a leader Discuss self-leadership Highlight leadership styles from power and control to conscious leadership Talk about expanding awareness to understand what’s happening in a business, family and our own lives through a creative process Explore mindfulness as a map to our inner human experience - the arrow pointing inwards -x- 1. The one question we discuss is “How can I uncover the leader that I am?” 2. The two references we look at are (i) Book: Neil Seligman. Conscious Leadership: reveal your potential, inspire excellence. White Lion Publishing. 2019 https://www.amazon.co.uk/gp/product/1781319324/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i1 (ii) Book: Neil Seligman. 100 Mindfulness Meditations. 2016 https://www.amazon.co.uk/gp/product/0995523207/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i0 3. The three actions to take are · Do the FHB Practice – Feet on Floor, Hand on Heart, Body on Breath · Do a gratitude practice – write down 3 things that made you feel grateful · Take care of your limiting I Am statements – move negative statements into the past test or release it into a potential. Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://neilseligman.com/ Socials https://www.instagram.com/neil.seligman/ https://www.facebook.com/mindfulneil https://www.youtube.com/user/ConsciousProTV https://twitter.com/neilseligman https://www.linkedin.com/in/neilseligman/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ
30:11
January 09, 2022
9.01: L: Life's Purpose: "How can you start your year with purpose?"
9.01: L: Life's Purpose: "How can you start your year with purpose?"
Take the LQ test: https://dralkapatel.com/lq-test/ “We know as humans we are motivated by pain and gain.” My guest on this week’s episode of The Lifestyle First Podcast is Cheryl Chapman, professional speaker and speaker coach and author of the book “Find Your Why.” In this episode we: Explore why we give up on our resolutions Discuss motivation through pain and gain Highlight the emotive aspects of motivation Uncover the aim of purpose – awareness, intention, manifestation Talk about intention as the wind beneath your wings Explore the ‘why’ feeling 1. The one question we discuss is “How can you start your year with purpose? 2. The two references we look at are (i) Chapman., C. Find Your Why. 2015 https://smile.amazon.co.uk/Find-Your-Why-Frickin-Awesome-ebook/dp/B019QQYIRY/ref=sr_1_1?crid=3FIQHUTLXYAE1&keywords=cheryl+chapman+find+your+why&qid=1641119132&sprefix=cheryl+chapman+find+your+why%2Caps%2C72&sr=8-1 (ii) Simon Sinek TED Talk Start with Why https://youtu.be/_-fdJzvpX60 3. The three actions to take are · Why feeling- think about how you want to feel when setting your resolutions · Why visualisation- imagine yourself already having achieved your resolutions · Why not – what happens if you do not do what you have set out to do. Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Email cheryl@cheryl-chapman.com Website https://www.cheryl-chapman.com/ Social https://www.linkedin.com/in/cherylchapman-find-your-why/ https://www.facebook.com/cheryl.chapman.29 https://www.instagram.com/drcheryl.chapman29/ https://twitter.com/cherylchapman_ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ
29:42
January 02, 2022
#8.11: Bonus: " What new action will you take from this season?"
#8.11: Bonus: " What new action will you take from this season?"
Take the LQ test: https://dralkapatel.com/lq-test/ In this episode we take a look back at the highlights of this season with a reminder of the actionable tips shared by the guests. Which of the following actions have you taken for better health and happiness, and which new action will you take from this season? Episode 1, Professor Gordon Matthews, Ikigai 1. Laugh at yourself – don’t take yourself too seriously 2. Enjoy the outside world and the people you love 3. Enjoy the gift of life that we have Episode 2 Zahra Dry, how to disconnect identity from stereotypes 1. Create your own social media page to educate others on identity and stereotypes 2. Know when to step away from negative news 3. Research different forms of cultural art Episode 3, Meeta Darji, emotional eating 1. Prioritise sleep to create a better emotional state so you can make wiser food choices 2. Have food swaps accessible to you 3. Take a pause before eating and be aware to allow your conscious mind to support your food choices Episode 4, Brian Keane, creating the right mindset for fitness. 1. Get clear on the end goal- know what you’re going after 2. Focus on progress and track 3. Switch your mindset form intensity to consistency Episode 5, Dr Lindsay Browning, sleep patterns and shift work. 1. Be aware of lighting – get lots of light exposure during your shift and  decrease this at the end of the shift 2. Take a prophylactic nap just before going to work to top up your sleep 3. Talk to your family about the realistic demands of shift work Episode 6, Pandit Dasa, being more mindful at work 1. When you wake up instead of reaching for your phone, take 10 deep breaths and think of 1 thing you’re grateful for 2. Appreciate a colleague and their contributions at work 3. At dinner time with the family, each share one thing you’re grateful for before you start your meal. Episode 7 Dr Alexandra Stockwell, what makes marriage work. 1. Pay attention to the transitions in your marriage – make one of those parts of your day you come together more satisfying and nourishing 2. Cultivate curiosity – ask your partner interesting, fun question 3. Take some time to think about what you want in a marriage Episode 8 Dr Bena Kallick, habits of the mind 1. To care –to care about the way the world is working 2. To pay attention – what can you do differently 3. Set one of the16 habits as a goal for yourself Episode 9, Richard Wilmore, using the arts to enhance your emotional health. 1. Try a little bit of everything for creativity 2. Make mark- get paper and colours and release 3. Sing louder the next time you sing – use your voice Episode 10, the mindset traits of successful people – stickability, trustability, adaptability, responsibility, thrivability. 1. Write down your most important goal every morning and ask yourself – what action will I take today to take me closer to this goal? 2. Create a powerful belief system with certainty attached. Say out loud I am certain I will achieve what I have set out to achieve 3. Celebrate every single step you take in your journey And that’s a wrap! See you in 2022.
35:13
December 12, 2021
#8.10: First: " What are the mindset traits of successful people?"
#8.10: First: " What are the mindset traits of successful people?"
Take the LQ test: https://dralkapatel.com/lq-test/ “Taking responsibility for their actions is an essential trait of successful people.” In this episode I share with you the 5 mindset traits of successful people Stickability – they stay committed Trustability – they trust the process Adaptability – they learn to adapt R: Responsibility – they take ownership T: Thrivability – they strive to improve Which of these success traits will you  S.T.A.R.T. to develop? -x- 1. The one question I discuss is “What are the mindset traits of successful people?” -x- 2. The two references we look at are (i) TEDx: The power of belief, mindset and success - Eduardo Briceno. https://youtu.be/pN34FNbOKXc (ii) TED: Grit – the power of passion and perseverance - Angela Lee Duckworth https://www.ted.com/talks/angela_lee_duckworth_grit_the_power_of_passion_and_perseverance?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare -x- 3. The three actions to take are: · Write down your most important goal every morning and ask yourself – what action will I take today to take me closer to this goal? · Create a powerful belief system with certainty attached. Say out loud I am certain I will achieve what I have set out to achieve · Celebrate every single step you take in your journey Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel
08:19
December 05, 2021
#8.09: E: Emotions: "How can art enhance your emotional health?"
#8.09: E: Emotions: "How can art enhance your emotional health?"
Take the LQ test: https://dralkapatel.com/lq-test/ “How can art enhance your emotional health?” My guest on this week’s episode of The Lifestyle First Podcast is Richard Wilmore, Director of Storytelling for the arts in health non-profit Hearts Need Art and host of the podcast Arts for the Health of it. In this episode we: Discuss the breadth of the arts- music, art, singing, drawing Explore the connection between music, memories and emotions Explore the inhibition of creativity Talk about why we turn to the arts at times of crisis Explore how life would be if we were always creating Talk about the work of Hearts Need Arts Highlight the ways arts are used in healthcare and hospitals to increase recovery for mental illness by enabling expression of feelings in new ways Explore the integration of the arts in health care training Discuss writing freely as a way of processing life experiences -x- 1. The one question we discuss is “How can art enhance your emotional health?” -x- 2. The two references we look at are (i) Corry Macdonald. Life In Full Colors. 2020 https://smile.amazon.co.uk/Life-Full-Colors-Childlike-Intelligence/dp/1735496707/ref=sr_1_4?keywords=life+in+full+colors&qid=1638031043&sr=8-4 (ii) Amy Latta. Practice Makes Progress. Page Street Publishing 2022 https://smile.amazon.co.uk/Practice-Makes-Progress-Creative-Journal/dp/1645673685/ref=sr_1_1?keywords=practice+makes+progress+amy&qid=1638031103&sr=8-1 -x- 3. The three actions to take are: · Try a little bit of everything- try any way to create that you can and see what you like · Make mark – get paper and start scribbling · Sing louder the next time you sing Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://heartsneedart.org/ Socials https://www.facebook.com/heartsneedart/ https://www.instagram.com/HeartsNeedArt/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
25:45
November 28, 2021