Simple Hacks To Feel Better In Five Minutes | Dr. Rangan Chatterjee on The Doctor’s Farmacy with Dr. Mark Hyman

 Check out The Doctor’s Farmacy Episode Page & Show Notes

Key Takeaways

  • “If you’re just a little overweight, your risk of death is two and a half times that of someone who’s healthy” – Dr. Mark Hyman
    • If you’re obese, your risk of death is 12x higher than someone’s who’s medically healthy
  • Only about 50% of prescriptions get filled and around 25% of people actually take their medicine
  • Doctors know the science of lifestyle and nutrition, but they get practically zero training in behavior change
    • “Knowledge is not enough. Knowledge does not always lead to long-term action.”Dr. Rangan Chatterjee
  • The 5 Step Release is a series of questions you answer to help control your anxiety:
    • 1) What’s one thing I’m anxious about today?
    • 2) What’s one practical thing I could do today to prevent or prepare for it?
    • 3) What’s one reason why it’s probably not going to be as bad as I think it is?
    • 4) What’s one reason I know I can probably handle it?
    • 5) What’s one upside of this situation?
  • Rangan’s relationship ritual:
    • Rangan makes tea for him and his wife and for 5 minutes, they put all devices away and talk about how they’re doing
      • “We’re not being present with the people who mean the world to us”  – Rangan Chatterjee

Intro

  • Dr. Rangan Chatterjee (@drchatterjeeuk) is a British physician, author, television presenter, and podcaster. He is best known for his TV show Doctor in the House and for being the resident doctor on BBC One’s Breakfast Show and as a regular commentator on BBC Radio
  • Host: Dr. Mark Hyman (@drmarkhyman)

Books Mentioned

COVID-19 Health Problems

  • We’re seeing a downturn in people’s health because of COVID-19:
    • People are drinking more alcohol
    • Exercising less
    • Eating more unhealthy foods
    • Gaining weight
      • “If you’re just a little overweight, your risk of death is two and a half times that of someone who’s healthy” – Mark Hyman
        • If you’re obese, your risk of death is 12x higher than someone’s who’s medically healthy
  • Rangan wrote the book Feel Better In 5 to provide people with actionable advice that will help them become healthier in just 5 minutes

Doctors Need To Be Trained About Behavior

  • Doctors know the science of lifestyle and nutrition, but they get practically zero training in behavior change
    • “We’re not learning about behavior change so we may then know the science of lifestyle and nutrition but we don’t know how to help our patients actually stick to it” – Rangan Chatterjee
      • “Knowledge is not enough. Knowledge does not always lead to long-term action.”
  • Rangan Chatterjee and Mark Hyman are both huge fans of BJ Fogg and his behavior book Tiny Habits: The Small Changes That Change Everything  

Rules For Behavior Change

  • Make it super easy
    • After Amazon implemented their easy 1-click buy button, their annual profits went up by $300 million
    • Netflix and YouTube autoplay the next episode which makes it easy to keep watching
  • Every behavior needs a trigger  
    • The best way to remember to do a behavior is to attach it to an existing habit
    • E.g: If you make coffee every morning, use the 4-5 minutes it takes for your coffee to get ready by doing a quick workout
    • E.g: Do a few push-ups before you take your daily shower
  • Start small
    • When you start small, like a 5 minute workout, you build consistency and can allows do more if you’d like 
    • It also makes you feel successful and thus helps wire in that behavior
      • “If they feel good, they’re going to continue doing things” – Rangan Chatterjee

Simple Health Hacks

  • Do workouts you enjoy and eat healthy foods you like
    • “You can have fun and be healthy at the same time” – Rangan Chatterjee
  • The 5 Step Release is a series of questions you answer to help control your anxiety:
    • 1) What’s one thing I’m anxious about today?
    • 2) What’s one practical thing I could do today to prevent or prepare for it?
    • 3) What’s one reason why it’s probably not going to be as bad as I think it is?
    • 4) What’s one reason I know I can probably handle it?
    • 5) What’s one upside of this situation?
      • “It is so simple but it’s so effective” – Rangan Chatterjee
  • Just like you brush your teeth a little every day instead of doing it once a week, treat your mental and physical health similarly
    • Take care of your mind, heart, and body a little bit each day
      • Heart doesn’t just mean physical heart health, it also means having strong relationships and doing things you love
  • Rangan’s tea relationship ritual:
    • Rangan makes tea for him and his wife and for 5 minutes, they put all devices away and talk about how they’re doing
      • “We’re not being present with the people who mean the world to us”  – Rangan Chatterjee
  • Play the gratitude game by answering 3 questions:
    • What have I done to make somebody else happy today?
    • What has somebody else done today to make me happy?
    • What have I learned today?
      • “It helps you feel good because you’re reflecting on the positives” – Rangan Chatterjee

Scary Statistics

  • Only about 50% of prescriptions get filled and around 25% of people actually take their medicine
  • About 80% of people change their diet in response to stress
    • About 45% of those people eat more in response to stress 
    • About 35% of those people eat less in response to stress
  • Being lonely may be as harmful as smoking 15 cigarettes a day
  • You’re 50% more likely to die earlier and 30% more likely to have a heart attack or a stroke if you feel lonely
    • “Having that human connection is a really important part of health” – Rangan Chatterjee

Don’t Rely On Motivation

  • You can’t rely on motivation to change your behavior because it is constantly fluctuating
    • During New Year’s, everyone’s motivation to work out is high, but two weeks later that motivation is gone
  • “When your motivation is low, you will not do a behavior unless it’s easy to do” – Rangan Chatterjee
    • That’s why you want to develop habits that are easy or only take 5 minutes because even if your motivation is low, you’ll still do the habit
Doctor's Farmacy with Mark Hyman, MD : , , , ,
Notes By Alex Wiec

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