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.

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.

#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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Guest:

Socials

https://ingeniusly.com

https://www.linkedin.com/in/giulia-selene-remondino-1a5849119/

https://www.instagram.com/giuliaremondino/

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"What's the link between sleep and mood?"

"How can exercise benefit your immunity?"

"What foods boost immunity?"

"Why does having a strong positive identity matter?"

" If you want meaning in life, should you have meaning in work?"

"Where are you on the cycle of change?"

Be You - Find You - Value You

"How can you strengthen your emotional fitness?"

"Why do engage in habits that are no longer useful to us, while ignoring our better judgement?"

"How do social bonds affect your health?"

#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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Guest:

Socials

https://ca.linkedin.com/in/irini-michaelidis-yu

https://www.instagram.com/irini.michaelidis

irini@6sess.com

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YouTube:

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

"How does the relaxation response reduce stress?"

"Why is 8 not only your magic number but your critical number when it comes to sleep?"

“Can exercise be compared to a drug?”

"Do you live to eat, or eat to live?"

"Is there any theory and science underpinning the practice of positive affirmations or is this just another set of quotes that have become a popularised fad?"

"What is the benefit of having a clear purpose in life?"

"What is the FIRST thing you need to do before making changes in your lifestyle?"

Hello and Welcome to The Lifestyle First Podcast

A place to change your lifestyle and find health and happiness, care and compassion.

A place to focus on your wellbeing, on all of you – your mind, body and spirit.

A place to discover you.

Hi Everyone.

I’m Dr Alka Patel.

I’m a GP, a Health Coach and a Lifestyle Medicine Physician.

I’m the founder of Lifestyle First and the Creator of the Lifestyle First Method.

And I truly believe that our health is shaped by our own thoughts, decisions and actions.

I feel a deep responsibility to share with you all that I know so that you receive credible, motivating, thought-stimulating and practical information that let’s you shape your health and be the author of your own health story.

Through this podcast, I’ll be discussing lifestyle medicine and making self-care as easy as 1-2-3

In each episode, I’ll be answering 1 question by taking a deep dive into 2 aspects of research and literature and giving you 3 health hacks to embed self-care into your everyday.

And I’ll be taking you through the Lifestyle First Method – an acronym for a method founded in evidence that takes you through a blueprint of 10 key determinants of health and happiness and takes you from knowing what to do and why to do it to translating that into how to do it.

So live a life of purpose that you love and deserve and let’s get ready to hack lifestyle medicine and self care together by prioritising your Lifestyle First.

And I know life is busy, so each episode will be a short light bite that you can absorb with ease into your day.

Please don’t forget to subscribe to this podcast so that you can be notified when the next episode is ready for you to enjoy.

And if you want to know more, then just head over to my website www.dralkapatel.com

I look forward to connecting with you soon.

#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

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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

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#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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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

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#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/

#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 <0.5

· 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/

Socials

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

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

https://www.instagram.com/wellnesseq/

https://twitter.com/wellnesseq

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#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

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#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/

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#9.11: Bonus: “Be an action taker.”

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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.

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-

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https://www.theconfidencepeople.com/

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info@theconfidencepeople.com

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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.

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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

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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-

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https://businessbrillianceworkplacemindfulness.com

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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

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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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https://innermammalinstitute.org/

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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

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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

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

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“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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https://maggiesmithpoet.com/

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@maggiesmithpoet

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

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“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

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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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https://martinsharp.com

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“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-

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https://www.ornish.com/

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“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.facebook.com/mindfulneil

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“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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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.

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:

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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.

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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“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-

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Guest:

Website

https://heartsneedart.org/

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https://www.facebook.com/heartsneedart/

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

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

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

In this episode we:

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

Explore the habit of thinking flexibly to explore ideas and options

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

Explore the habit of persisting as essential for living and learning

Highlight the habit of gathering data through your senses

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

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

Explore how to become a problem solver through habits of mind

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

Discuss modelling our habits of mind

-x-

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

-x-

2. The two references we look at are

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

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

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

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

-x-

3. The three actions to take are:

· Care about the world.

· Notice and pay attention.

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

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

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

-x-

Find Out More/Contact/Follow:

Guest:

Website

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

Socials

Twitter: @benakallick

LinkedIn: @benakallick

Facebook: @InstituteforHabitsofMind

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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

-x-

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

-x-

2. The two references we look at are

(i) Alexandra Stockwell. Uncompromising Intimacy. 2020

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

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

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

-x-

3. The three actions to take are:

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

· Cultivate curiosity with questions.

· Take some time to think about what you want.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

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

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://www.alexandrastockwell.com/

https://www.alexandrastockwell.com/podcast

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

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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-

Find Out More/Contact/Follow:

Guest:

Website

www.panditdasa.com

panditdasa.com/books

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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

-x-

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

-x-

2. The two references we look at are

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

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

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

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

-x-

3. The three actions to take are:

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

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

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

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

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

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://troublesleeping.co.uk/

Socials:

https://www.facebook.com/DrBrowningSleep

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

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

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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

-x-

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

-x-

2. The two references we look at are

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

(ii) Brian Keane. Rewire Your Mindset. 2019

-x-

3. The three actions to take are:

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

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

· Remain patient- switch your mindset from intensity to consistency

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

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

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://briankeanefitness.com/

Socials:

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

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

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

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

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

In this episode we:

Explore emotional eating as eating for reasons other than hunger

Discuss triggers for emotional eating relating to childhood memories

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

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

Talk about labelling and journaling emotions

Explore emotional freedom techniques connecting energy medicine and talk therapy–

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

-x-

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

2. The two references we look at are

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

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

https://toomuchonherplate.com/

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

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

3. The three actions to take are:

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

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

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

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

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

-x-

Find Out More/Contact/Follow:

Guest:

Website

https://www.naturallynourishedwithmeeta.com/

Social:

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

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

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