The Lifestyle First Podcast (Dr Alka Patel)
Explore every episode of The Lifestyle First Podcast
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 10 May 2020 | #2.06 - S: SLEEP | 00:12:17 | |
"What's the link between sleep and mood?" | |||
| 31 May 2020 | #2.09 -L: LEARN HABITS | 00:10:23 | |
"What are 10 ways to create a habit?" | |||
| 09 Oct 2022 | Own your identity & claim your success with Adele Hartshorn | 00:31:54 | |
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. | |||
| 07 Feb 2021 | #5.06: "How can we approach lifestyle changes by taking time out to consider the effect of social and environmental factors that influence change?" | 00:34:34 | |
Newsletter: https://dralkapatel.com/mailinglist “How can we approach lifestyle changes by taking time out to consider the effect of social and environmental factors that influence change?” There are so many factors that influence our health and it’s important to take some time time out for some thinking space about this because our health decisions are not only affected by our internal environments but also by our external environments and circumstance – our social determinants of health. My guests on this week’s episode of The Lifestyle First Podcast are Dr Liza Kirtchuk and Dr Anne Wylie. Dr Kirtchuk is a GP and clinical lecturer in medical education at Kings College London and is very actively involved in helping medical students learn to develop their professional identities and supporting them to understand how to not only help their patients make key changes in their lifestyles but also for their own health and wellbeing. And Dr Wylie is a lecturer in Medical Education in the Department of Primary Care also at Kings College and soon to be an honorary fellow of The Royal College of GPs. She is also very interested in global public health. We discuss the definition of social determinants of health. We highlight political and cultural influences. We talk about models of change. And we share personal obstacles and challenges. 1. The one question we discuss is “How can we approach lifestyle changes by taking time out to consider the effect of social and environmental factors that influence change?” -x- 2. The two references we look at are: Short.E. A prescription for healthy living. https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739 The World Health Organisation information on Social Determinants of Health https://www.who.int/health-topics/social-determinants-of-health#tab=tab_1 3. The three actions to take are · Start a conversation about physical activity · Use evidence and contribute to it . Be brave about reflecting on who you are and what works for you - share barriers and solutions Which of these 3 actionable tips will you implement? Leave your comments below. -x- A Prescription for Healthy Living. Available on Amazon https://www.amazon.co.uk/Prescription-Healthy-Living-Lifestyle-Medicine/dp/0128215739/ref=sr_1_2?crid=3VLHX0B1Q0B7M&dchild=1&keywords=a+prescription+for+healthy+living&qid=1608562418&sprefix=prescription+for+healthy+%2Caps%2C152&sr=8-2 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. - -x- Find Out More/Contact/Follow: Guests: Twitter @lkirtchuk Instagram @lizkir Team’s twitter @kumec4kcl Team’s Instagram @kumecteachers Host: Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk | |||
| 07 Jun 2020 | #2.10 - E: EMOTIONS | 00:13:49 | |
"Is there a way to stop struggling with difficult emotions?" | |||
| 31 Jan 2021 | #5.05: S: Sleep: " How can I help my teenager to sleep?" | 00:20:05 | |
Newsletter: https://dralkapatel.com/mailinglist How can I help my teenager to sleep? Fasting has been embedded into cultures for centuries and research is now uncovering the health benefits of fasting. My guest on this week’s episode of The Lifestyle First Podcast is Dr Devina Leopald. Devina is a GP who is also qualified in acupuncture and Swedish massage. We discuss normal sleep patterns in teenagers. We highlight the impact of digital devices on sleep and learning. We talk about the impact of stimulants on sleep and how to approach these more difficult conversations with teenagers. 1. The one question we discuss is “How can I help my teenager to sleep?” 2. The two references we look at are: Walker, M. Why we sleep https://www.amazon.co.uk/Why-We-Sleep-Science-Dreams/dp/0141983760 Dimitriou D, Le Cornu Knight F, Milton P. The role of environmental factors on sleep patterns and school performance in adolescents. Front Psychol 2015;6:1717. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4664801/ 3. The three actions to take are · Avoid all screens in the last hour before bed · Exercise in day time light · Avoid caffein and alcohol as stimulants Which of these 3 actionable health tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow me: Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel | |||
| 08 Aug 2021 | #7.06: Time Out: "Why do we need to slow down in this fast world?" | 00:27:00 | |
“Why do we need to slow down in this fast world?” Season 7 Episode 6 My guest on this week’s episode of The Lifestyle First Podcast is Carl Honore, TED speaker with the talk, “In praise of slowness” and author of the books Under Pressure, In Praise of Slow, The Slow Fix and Bolder. We discuss time and speed. We highlight being busy as mechanism for distraction. We talk about having it all and hurrying it all and the sacrifice of physical and mental health, creativity, productivity and loss of pleasure in the moment. We look at the cultural taboo of slow and the discomfort of taking the time to reflect and be with yourself. We explore how to create slowness in a working environment. 1. The one question we discuss is “Why do we need to slow down in this fast?” 2. The two references we look at are: · Carl Honore. Under Pressure. · Carl Honore. In Praise of Slow 3. The three actions to take are · Do less – let go of one thing a day and create a not-to-do list · Unplug – use the off button on your phone · Create a slow ritual to spread the glow of slow Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Carl Honore TEDGlobal 2005 https://www.ted.com/talks/carl_honore_in_praise_of_slowness?language=en Website Social https://www.youtube.com/channel/UC2vBoiCIx0A7Sg1QbOgoRMA https://www.instagram.com/carlhonore/ https://www.facebook.com/carlhonorepage/ https://twitter.com/carlhonore Host: Dr Alka Patel TEDx talk Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 30 May 2021 | #6.09: E: Emotions: " How can you move from fear to forgiveness?' | 00:27:53 | |
Newsletter: https://dralkapatel.com/mailinglist “How can you move from fear to forgiveness?” Season 6 Episode 9 My guest on this week’s episode of The Lifestyle First Podcast is Lois Wagner Lois is a TEDx speaker with TEDxLenoxVillage with the talk, “From Fear to Forgiveness to Freedom.” We discuss the emotions attached to being a victim and the different victim types – vindictive, forgiving, reconcilliating We highlight the importance of dealing with difficult ordeals We talk about forgiveness being a way to let go and move forward with your life We look at non-linear transitions from forgiveness to survivor to thriver and the consequences of non-forgiveness 1. The one question we discuss is “How can you move from fear to forgiveness.” 2. The two references we look at are: · Murphy. J. Getting Even: forgiveness and its limits. Oxford University Press. 2003 · M.E., McCullough et al. Forgiveness, Theory, Research and Practice. Guilford Press New York. 2001 3. The three actions to take are · Feel it- feel and experience your emotion after adversity · Forgive yourself · Forgive the perpetrator Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEDx Website http://walkingwithoutskin.com/author/lois/ Social https://www.linkedin.com/in/lois-wagner-coach/ https://www.instagram.com/lois_wagner_/ Host TEDx Newsletter: https://dralkapatel.com/mailinglist Website: | |||
| 12 Sep 2021 | #7.11: Bonus: "Do you know your LQ?" | 00:09:39 | |
Newsletter: https://dralkapatel.com/mailinglist “Do you know your LQ?” Season 7 Episode 11 This is the final episode for this season. And I’m talking about your LQ. Your LQ is your Lifestyle Quotient. It’s a measure of how much priority you give to your Lifestyle. I talk about IQ, EQ and now LQ I reflect on the importance of numbers in helping us to measure progress I explore the Hawthorne effect – the way your behaviour changes because you are being watched – and how this is a good thing when tracking your own data. 1. The one question I ask is “Do you know your LQ? 2. The two references I look at are: Mcdowell, I. Measuring Health: a guide to rating scales and questionnaires. Oxford University Press. 2006 https://www.amazon.co.uk/Measuring-Health-rating-scales-questionnaires/dp/0195165675 Levitt, S. D, and List, J.A. Was there really a Hawthorne Effect at the Hawthorne Plant? An analysis of the original illumination experiments. American Economics Journal of Applied Economics. 2011. 3: 224-248 https://www.aeaweb.org/articles?id=10.1257/app.3.1.224 3. The three actions to take are · Take the LQ test – you can find it on my website at https://dralkapatel.com/lq-test/ · Tag me on social media with the hashtag #I KnowMyLQ and decide what actions you need to take to optimise your score at a walk today · Invite your friends and family to take the test and then plan actions together, cheerlead each other along the way, check in with each other and introduce the LQ into your workplace as part of your approach to Workplace Wellbeing -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 16 Jan 2022 | #9.03: Food: " How can I reverse disease through food?" | 00:25:29 | |
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. (ii) Book: The Spectrum. Ballantine Books. 2008 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 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: Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ | |||
| 14 Feb 2021 | #5.07 - Y: Your Connections: " Why is having a mentor or coach an important tool for my wellbeing?" | 00:19:49 | |
Why is having a mentor or coach an important tool for my wellbeing? My guest on this week’s episode of The Lifestyle First Podcast is Dr Nita Maha. Nita is a GP from Bristol and an academy lead at Bristol University. We discuss the benefits of having a mentor or coach. We highlight the differences between a mentor and a coach. We talk about what makes a good mentor and mentee. And we uncover the benefits of being a coach and a coachee. 1. The one question we discuss is “Why is having a mentor or coach an important tool for my wellbeing?” 2. The two references we look at are: A Prescription For Healthy Living. 3. The three actions to take are · Find a mentor or coach through a known network. · Ensure mentor/mentee or coach/coachee compatibility. · Establish ground rules to make the relationship work. Which of these 3 actionable tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: @drnitam Host: | |||
| 14 Nov 2021 | #8.07: Y: Your Connections: "What makes marriage work?" | 00:34:39 | |
Take the LQ test: https://dralkapatel.com/lq-test/ “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 -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 Socials https://www.facebook.com/alexandra.stockwell.7 https://www.instagram.com/alexandra.stockwell.intimacy/ https://www.linkedin.com/in/alexandrastockwell/ Host Newsletter: https://dralkapatel.com/mailinglist Website: Members Lounge: https://thelifestylefirstlounge.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ | |||
| 18 Oct 2020 | #4.03: F - Food: "Clever Eating - Is there really such a thing as brain food?" | 00:11:30 | |
Welcome to Series 4, Episode 3. The theme in the Lifestyle First Method we’re discussing today is F: Food So with each forkful of food you eat, do you ever stop to think about which part of you you’re feeding. Of course every part of us needs feeding, but the brain is arguably more important than the body. Because what you demand from your brain every day is everything that makes you human- thinking, reasoning, concentration, emotion, memory. All your experiences. Work, Relationships. Happiness. And so of course, we want to be able to eat in a way which provides our brain the building blocks of everything in our life. And so the one question I’m asking today is “ Clever eating – Is there really such as thing as brain food? And I’ve considered 2 pieces of information to support our thinking today. The Book Brain Food by Dr Lisa Mosconi and the research paper The Mind Diet Now I think that if we’re going to think about the food that is important for our brain, we should really start off by thinking about what the brain is made of. Like the rest of our body, it’s basic structure is cells. And it’s a mosaic of cells – over a hundred billion nerve cells and just as many non nerve cells. Every cell is surrounded by an envelope called the cell membrane and a key component of the cell membrane is fats. So clearly fat is important for brain health – we need that envelope around our brain cells to be robust enough to protect its contents. Water too –your brain is full of water and for the purposes of today’s conversation I’m classifying water as food though of course we could open up a whole conversation on that topic alone! So our brain is made up of fat and water. So what else does our brain need. Well, the brain is a powerhouse! Although it weighs only 2% of your body mass, it uses 25% of your daily energy. The reason it uses so much energy is not only to keep your mind and body processes going but also to ensure the health of it’s own cells. Even when you’re resting, or you seem to be doing nothing such as sleeping, there is a huge amount of cell regeneration going on and a huge amount of processing going on. All your daytime emotions and experiences are processed during rest to set the tone for your next day, create that map you can turn to in your daily decision making So we need to feed our powerhouse so that it can continue to power up. And the basic energy source that can be utilised by the brain is glucose, so carbohydrates which are then broken down into glucose are an important food source for our clever brain. Of course, the source of the carbohydrates matters for a range of other health reasons and we’ll talk about this in future episodes, but as far as the brain is concerned, it’s only letting glucose through its protective blood-brain barrier. So fat, water glucose. And finally, what the brain needs is protection from damage – and that protection comes from polyphenols - those micronutrients, anti oxidants in colourful foods that mop up those over excited molecules that are bouncing around the brain causing dna damage So fat, water, glucose and polyphenols – our 4 core brain foods. So here’s my top 5 foods that matter for your grey and white matter: - Omegas 3’s to build cell membranes and reduce inflammation - from flaxseeds, algae, fish or supplements - Carbohydrates to provide glucose from colourful vegetables - Anti-oxidants to stop damage and keep the memory sharp from berries - And I’m just going to throw in dark chocolate -because it contains that lovely antioxidant theobromine that also supports memory and cognitive skills And 3 actions for today: 1. think Omega 3 2. Make eating berries a daily habit 3. Swap out milk chocolate for dark chocolate Have a happy, healthy day! | |||
| 22 Aug 2021 | #7.08: L: Learn Habits: "What tiny habits result in a healthy heart?" | 00:27:17 | |
Newsletter: https://dralkapatel.com/mailinglist “What tiny habits results in a healthy heart?” Season 7 Episode 8 My guest on this week’s episode of The Lifestyle First Podcast is Dr Robert Kelly Dr Kelly is a cardiologist in Ireland and a Tiny Habits Coach. We discuss motivation to change at times of threats to your life such a following a heart attack. We look at small adjustments to behaviours in life to achieve new habits We highlight the use of prompts and triggers to create habits We reflect on celebration to create an emotional attachment to a new habit for continued motivation. We talk about the need to make habits easy in order to sustain change. We look at visualisation and vision boards to define your health and the behaviours that relate to your health. We look at the connection between stress, health, behaviours and habits. We talk about gratitude journaling. 1. The one question we discuss is “What tiny habits result in healthy heart?” 2. The two references we look at are: (i) Kotseva K. et al. Euroaspire III. European Journal of Cardiovascular Prevention and Rehabilitiation. 2009. 16 (2): 121-37 https://pubmed.ncbi.nlm.nih.gov/19287307/ (ii) Stampfer M.J. et al. . The Nurses Health Study: Primary Prevention of Coronary Heart Disease in Women through Diet and Lifestyle. New England Journal of Medicine. 2000. 343(1): 16-22 https://www.nejm.org/doi/full/10.1056/nejm200007063430103 3. The three actions to take are · Prioritise your health · Pick a pillar of health and make changes - start small, start tiny · Celebrate Life – find moments of happiness and joy in every day moments Which of these 3 actionable lifestyle tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Dr Robert Kelly Website https://robert-kelly.mykajabi.com/about Social https://www.linkedin.com/in/dr-robert-kelly-md-mba-1111051a/?originalSubdomain=ie Host Dr Alka Patel TEDx talk Newsletter: https://dralkapatel.com/mailinglist Website: Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk | |||
| 02 May 2021 | #6.05: S: Sleep: " How can I get more deep sleep?" | 00:27:53 | |
Newsletter: https://dralkapatel.com/mailinglist “How can you get more deep sleep?” Season 6 Episode 5 My guest on this week’s episode of The Lifestyle First Podcast is Daniel Gartenberg. Daniel is a TED speaker with TED Residency with the talk, “The brain benefits of deep sleep – and how to get more of it.” We discuss stages of sleep and how to get more deep sleep. We highlight the function of sleep and risks of sleep deprivation . We talk about wearable technology. We look at the sleep space app. 1. The one question we discuss is “The brain benefits of deep sleep – and how to get more of it.” 2. The two references we look at are: · Schade, M.S., et al. Enhancing slow oscillations and increasing N3 sleep proportion with supervised, non-phase locked pink noise and other non-standard auditory stimulation during NREM Sleep. Nat. Sci. Sleep. 2020. 12: 411-429 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7364346/ · Roberts, D.M., et al. Detecting sleep using heart rate and motion data from multisensory consumer-grade wearables, relative to wrist actigraphy and polysomnography. Sleep. 2020. 43(7): zsaa045 https://pubmed.ncbi.nlm.nih.gov/32215550/ 3. The three actions to take are · Get enough quality sleep · Be consistent with your circadian rhythm habits · Track and improve your sleep with SleepSpace (free for 1 month to your users) Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TED Residency Website Social https://www.linkedin.com/in/daniel-gartenberg-phd-54aa5713/ Host TEDx talk Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 06 Jun 2021 | #6.10 - First: " How does mindset influence your success?' | 00:24:01 | |
Newsletter: https://dralkapatel.com/mailinglist “How does your mindset influence your success?” Season 6 Episode 10 My guest on this week’s episode of The Lifestyle First Podcast is Derrick Grant Derrick is a TEDx speaker with TEDx Lenox Village with the talk, “Minding your mind.” We discuss what the mind is and what mindset is We highlight the fixed and growth mindset We talk about the effect of self-belief and praise, and the utility of memory, will power, perception, intuitions, reasoning and imagination We reflect on the connection between mind, thought and action, why we have a mind, and what children should really be learning. We explore failure and success 1. The one question we discuss is “How does your mindset influence your success?” 2. The two references we look at are: i.) Mueller, C. M., and Dweck, C. S. Praise for intelligence can undermine children's motivation and performance. Journal of Personality and Social Psychology. 1998. 75(1), 33–52. https://doi.org/10.1037/0022-3514.75.1.33 ii.) Dweck , C. S. Mindset: The New Psychology of Success. 2016. Ballantine Books, Penguin Random House, New York 3. The three actions to take are · Take time to be still – start your day from within · Develop a spiritual practice of meditation · Begin gratitude journaling- being thankful and feeling gratitude is one of the most present things a human can do. Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEDx LenoxVillage Website Social www.linkedin.com/derickgrantresults www.instagram.com/derickgrantresults Host Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 26 Apr 2020 | #2.04 - F: FOOD | 00:12:10 | |
"What foods boost immunity?" | |||
| 02 Feb 2020 | #1.05- E: Exercise | 00:15:12 | |
“Can exercise be compared to a drug?” | |||
| 16 Feb 2020 | #1.07- T: Time Out | 00:13:22 | |
"How does the relaxation response reduce stress?" | |||
| 16 Aug 2020 | #3.07 - Y: YOUR CONNECTIONS | 00:27:49 | |
"How do family connections have positive impact?" | |||
| 05 Sep 2021 | #7.10: First: "How can you harness commitment to reach your goals?" | 00:19:42 | |
Newsletter: https://dralkapatel.com/mailinglist “How can you harness commitment to reach your goals??” Season 7 Episode 10 My guest on this week’s episode of The Lifestyle First Podcast is Dr Heidi Reader Dr Reeder is the author of Commit to Win: How To Harness The Four Elements of Commitment To Reach Your Goals. We discuss what commitment is and what commitment isn’t We talk about commitment needing a psychological attachment and a desire to continue despite obstacles. We look at the difference between commitment and motivation. We explore 4 variables that influence commitment – treasures, troubles, contributions and choices. We highlight the importance of committing to the journey of change and what you can control, not just to the goal. We reflect on our innate sense of commitment · The one question we discuss is “How can you harness commitment to reach your goals · The two references we look at are: (i) Reeder, H. Commit to win. How to harness the four elements of commitment to reach your goals https://www.amazon.co.uk/Commit-Win-Harness-Elements-Commitment/dp/1594631336 (ii) Reeder, H. 5 ways to finally commit to your goals. Health Magazine. 2014. https://www.health.com/fitness/5-ways-to-finally-commit-to-your-goals · The three actions to take are · Define what you wish to commit to, and the meaningful “why” behind it · Identify the things in your way. Look them in the face and brainstorm workarounds. · Imagine you are your future self, who has followed through on your commitment. Write yourself a letter describing the outcomes and feelings you have as a result. Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Heidi Reeder Website Social https://www.linkedin.com/in/heidi-reeder-ph-d-2830b211/ Host Dr Alka Patel TEDx talk Newsletter: https://dralkapatel.com/mailinglist Website: Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk | |||
| 04 Apr 2021 | #6.0.1: L: Life's Purpose: "What's the purpose of having passion in my work?" | 00:24:22 | |
Newsletter: https://dralkapatel.com/mailinglist What’s the purpose of having passion in my work?” S6Ep1. My guest on this week’s episode of The Lifestyle First Podcast is Zack Ballinger Zack is a TEDx speaker with TedX DesignTechHighSchool with the talk "Life is Short. Discover Your Passion." *We discuss the definition of passion and purpose and the term work-life passion *We highlight the utility of personality profiling and inventories. *We talk about career development and starting career conversations early. *And we uncover how to know if you have purpose and meaning in your career. 1. The one question we discuss is “What’s the purpose of having passion in my work?” 2. The two references we look at are: (i)Steger, ,M. F., et al. Measuring Meaningful Work: The Work and Meaning Inventory (WAMI.) Journal of career Assessment. 20(3): 322-337 (ii)Personality Inventory: DISC https://www.123test.com/disc-personality-test/ 3. The three actions to take are · Take a personality profile test. · Ask people around you what you’re good at. · Volunteer in your community. Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEDx DesignTechHighSchool https://www.youtube.com/watch?v=_yONfuex9aw&t=2s Website Social www.linkedin.com/thezackballinger www.facebook.com/thezackballinger www.instagram.com/thezackballinger You Tube: https://www.youtube.com/channel/UCw8lEqjO95MiwCoYO_EgEWw Host Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 16 May 2021 | #6.07: Y: Your Connections: "How can you change the trajectory of your connections with your words?" | 00:24:41 | |
Newsletter: https://dralkapatel.com/mailinglist “How can you change the trajectory of your connections with your words?” Season 6 Episode 7 My guest on this week’s episode of The Lifestyle First Podcast is Patty Mohler. Patty is a TEDx speaker with TED LennoxVillage with the talk, “Invitation to change: transforming relationships one word at a time.” We discuss communication and connection We highlight the what, why and how of the use of words and their impact We talk about ‘I’ language and ‘you’ language, and our defensive mechanisms We look active listening techniques 1. The one question we discuss is “How can you change the trajectory of your connections with your words?.” 2. The two references we look at are: · Mohler, P. Renew and Restore. Branded Expert Press. 2020 · Kline, J.P., et al. International Journal of Psychophysiology. 1993. 15: 7-14 3. The three actions to take are · Practice switching the words You and I · Practice active listening by reflecting back one word · Know who you want to have a deeper more meaningful conversation with Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEdx https://www.youtube.com/watch?v=aGzS5AfK4lY Website https://www.renewrestoreretreat.com https://www.linkedin.com/in/pattymohlercounseling/ Social https://www.linkedin.com/in/pattymohlercounseling/ https://twitter.com/patty_mohler?lang=en Host TEDx talk Newsletter: https://dralkapatel.com/mailinglist Website: Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk | |||
| 29 May 2022 | Find Joy In Your Life | 00:25:39 | |
#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 https://www.linkedin.com/in/kath-wynne-jones-leader-coach-tedx-speaker-7a828859/ Host Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 23 Aug 2020 | #3.08 - L: LEARN HABITS | 00:28:19 | |
"What if we could be 1% happier, healthier and perform better every day?" | |||
| 31 Oct 2021 | #8.05: S: Sleep: "How can you adjust your sleep to fit with shift work patterns?” | 00:23:55 | |
Take the LQ test: https://dralkapatel.com/lq-test/ “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. (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 -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/ Host Newsletter: https://dralkapatel.com/mailinglist Website: Members Lounge: | |||
| 13 Nov 2022 | How connecting with YOURSELF FIRST is the key to successful relationships | 00:19:55 | |
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.
| |||
| 28 Feb 2021 | #5.09: E: Emotions: " What is the role of stress in health and disease?" | 00:27:52 | |
What is the role of stress in health and disease? My guest on this week’s episode of The Lifestyle First Podcast is Dr Thanasi Hassoulas. Thanasi is a Programme Director for the MSc in Psychiatry at Cardiff University and a senior lecturer. We discuss the adaptive role of stress We highlight the increase in anxiety levels and the contributing factors We talk about how stress influences mental and physical wellbeing through interrelated systems 1. The one question we discuss is “ What is the role of stress in health and disease?” 2. The two references we look at are: A Prescription For Healthy Living. The Neurobiology of Stress; Frontiers in Behavioural Neuroscience. 2018 3. The three actions to take are · Make time for yourself each day to do something you enjoy · Keep your mind and body active – as the ancient Greeks used to say ‘νους υγιής εν σώματι υγιεί’ (a healthy mind in a healthy body) · Take a step back to look at the biggrr picture – you don’t always have to be in control · . Which of these 3 actionable tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Host: | |||
| 21 Feb 2021 | #5.08: L: Learn Habits: "What's the harm in smoking?" | 00:20:07 | |
What's the harm in smoking? My guest on this week’s episode of The Lifestyle First Podcast is Dr Adam Douglas. Adam is a histopathologist and lives in Plymouth. He’s making his way round the British Isles having trained in Northern Ireland, Wales and now England. When he’s not entertaining his 3-month-old daughter, he writes for his blog Ordinary Decent Gamer, and enjoys an endless list of hobbies including baking, DIY and filmmaking. We discuss smoking related statistics We highlight the factors that start us smoking We talk about feel good neurotransmitters and what happens when you take them away. And we uncover what is known and unknown about vaping and e-cigarettes 1. The one question we discuss is “What’s the harm in smoking?” 2. The two references we look at are: A Prescription For Healthy Living. Smoking Statistics from NHS Digital 3. The three actions to take are · Speak to someone about smoking cessation · Seek alternative to smoking – nicotine replacement · Stop Smoking Which of these 3 actionable tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest Host: | |||
| 12 Apr 2020 | #2.02- L: LIFE'S PURPOSE | 00:13:09 | |
" If you want meaning in life, should you have meaning in work?" | |||
| 06 Nov 2022 | How to get the rest your body, mind & soul ACTUALLY needs | 00:11:42 | |
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. | |||
| 09 Jan 2022 | #9.02: I: Identity: "How can I uncover the leader that I am?" | 00:30:10 | |
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 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: 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: | |||
| 07 Mar 2021 | #5.10: First: "How to integrate ancient eastern traditions into modern healthcare practices?" | 00:25:32 | |
Newsletter: https://dralkapatel.com/mailinglist "How to integrate ancient Eastern traditions into modern healthcare practices?” My guest on this week’s episode of The Lifestyle First Podcast is Dr Carolyn Rubens. Carolyn is a GP and Lifestyle Medicine Practitioner and former President of the British Medical Acupuncture Society. We discuss the meaning of holistic health. We explore the application of acupuncture. We highlight where acupuncture may be useful We talk about how to find an acupuncturist 1. The one question we discuss is “How to integrate ancient eastern traditions into modern healthcare practices?” 2. The two references we look at are: DeCabo R et al, Effects of Intermittent Fasting on Health, Aging and Disease, 2019, NEJM, 381:2541-2551 https://www.nejm.org/doi/full/10.1056/NEJMra1905136 Mattson MP et al, Intermittent metabolic Switching, neuroplasticity and brain health. Nat Rev Neurosci 2018; 19:63-80 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5913738/ 3. The three actions to take are · Choose achievable small goals · Do something you enjoy everyday · Prioritise your own needs first then you have more to give from your cup Which of these 3 actionable health tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Instagram: https://www.instagram.com/dr_carolynrubens/ Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.facebook.com/dralkapateluk https://www.facebook.com/LifestyleFirstUK https://www.facebook.com/groups/lifestylefirstevolution https://www.instagram.com/dralkapateluk https://www.linkedin.com/in/dralkapateluk/ https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel | |||
| 13 Sep 2020 | #3.11 - BONUS | 00:11:40 | |
"How do you look back to propel yourself forward? | |||
| 12 Jul 2020 | #3.02: Identity: " How does my identity affect my motivation to create the lifestyle I really want?" | 00:18:11 | |
"How does my identity affect my motivation to create the lifestyle I really want?" | |||
| 16 Oct 2022 | How to beat sugar cravings | 00:32:46 | |
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. | |||
| 03 May 2020 | #2.05 - E: EXERCISE | 00:10:47 | |
"How can exercise benefit your immunity?" | |||
| 17 Oct 2021 | #8.03: F: Food: "What can I do about emotional eating?" | 00:19:53 | |
Take the LQ test: https://dralkapatel.com/lq-test/ “The hidden hungers of eating – things we crave that aren’t really food but we reach for food instead.” My guest on this week’s episode of The Lifestyle First Podcast is Meeta Darji of Naturally Nourished with Meeta. In this episode we: Explore emotional eating as eating for reasons other than hunger Discuss triggers for emotional eating relating to childhood memories Talk about increasing awareness and curiosity about our eating habits and triggers Uncover the W.H.Y technique to use before eating Talk about labelling and journaling emotions Explore emotional freedom techniques connecting energy medicine and talk therapy– Highlight the unpeeling of the layers of our emotions connected to food -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/ Host Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 05 Dec 2021 | #8.10: First: " What are the mindset traits of successful people?" | 00:08:18 | |
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. (ii) TED: Grit – the power of passion and perseverance - Angela Lee Duckworth -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: 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: | |||
| 15 May 2022 | Connect With Your Higher Self | 00:30:38 | |
#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 Host Newsletter: https://dralkapatel.com/mailinglist Website: 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 | |||
| 01 May 2022 | How To Sleep Better | 00:25:53 | |
#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 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 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: Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk | |||
| 25 Oct 2020 | #4.04 - E: Exercise - " What if Standing Became the New Sitting?" | 00:10:46 | |
Hello and Welcome to Season 4, Episode 4 The theme in the Lifestyle First Method we’re exploring today is: E: Exercise. Exercise we know, by definition is planned, structured, repetitive purposeful movement - so how about planning repetitive, purposeful standing through the day. Today, the one question I want to explore is: “What if Standing became the new Sitting?” -x- The two pieces of information I’ve looked at to review this are two documents by The Department of Health. The first is a review of sedentary behaviour and obesity from 2010 and the second is the most updated UK Chief Medical Officers Physical Activity Guidelines from September 2019 -x- Now the thing with sitting down is that once you sit down, how many times do you actually think about standing up? Sure, you’ll stand up if you need to get something or go somewhere but otherwise one thing about sitting is that we then forget about standing. Which is why we can go for hours at a stretch, sat in front of our computers or the TV. Or sitting to read, talk, listen to music. But what if you stood instead. And forgot about sitting. How would this feel? How would this benefit you and benefit your health? How many of you are sitting down comfortably listening to this podcast right now. Well, let me invite you to stand up and listen instead – all rise, unless you’re driving of course. And tell me in the comments at the end of the episode what your experience was. Research has suggested that we are spending an average of 9 and a half hours a day sitting down and in lockdown, there is no doubt that this number has increased considerably. Interestingly as well, sitting behaviour tracks from childhood to adolescence to adulthood – how much your children are sitting will pave the way for the habits they develop into adulthood. Now today, we’re talking about standing being the new sitting, and you might have even heard the phrase sitting is the new smoking. It’s a strong phase, perhaps not fully accurate though because smoking is certainly far more high risk, but the phrase does at least command attention and highlight the significant risks of sitting. So here are the top 5 risks of sitting: 5. Cancer. 4. Heart Disease and Diabetes 3: Back and Neck Pain 2: Loss of productivity 1: Death -x- 3 activating actions 1. Take the sitting to rising test 2. Stand for 60 seconds every 60 minutes 3. When you're sitting ask yourself could I be standing instead -x- References 1. Department of Health: Sedentary Behaviour ad Obesity: Review of the Current Scientific Evidence. March 2010 2. UK Chief Medical Officers Physical Activity Guidelines September 2019 -x- Find Out More/Contact/Follow me: Newsletter: https://dralkapatel.com/mailinglist Website: www.dralkapatel.com Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. | |||
| 06 Mar 2022 | #9.10: First: “How can I banish imposter syndrome?” | 00:20:53 | |
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 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/ Host Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 12 Dec 2021 | #8.11: Bonus: " What new action will you take from this season?" | 00:35:13 | |
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. | |||
| 04 Jul 2021 | #7.01: L: Life's Purpose: "What's the connection between purpose and happiness?" | 00:35:22 | |
What’s the connection between purpose and happiness?” My guest on this week’s episode of The Lifestyle First Podcast is Kristina Mand-Lakhiani Kristina is the co-founder of MindValley, the learning platform where the experience of learning is a lifelong adventure. Kristina is an advocate of happiness from within. We discuss Aristotle’s expression that that purpose of life is to be happy. We highlight the difficulty of defining happiness. We discuss the idea of happiness as an emotion, a state and a skill. We talk about how happiness leads to success and purpose rather than success leading to happiness. “You are not happy because everything is perfect, everything is perfect because you are happy.” We cover so much in this powerful conversation which I know will inspire you to deeply reflect and ponder. 1. The one question we discuss is “What is the connection between purpose and happiness?” 2. The two references we look at are (i) Success and Happiness S. Lyubomirsky et al. The Benefits of frequent positive affect: does happiness lead to success. Psychological Bulletin. 2005. 131 (6): 803-855 https://pubmed.ncbi.nlm.nih.gov/16351326/ (ii) Happiness and Relationships Harvard Study of Adult Development https://www.adultdevelopmentstudy.org/ 3. The three actions to take are · Allow yourself to feel pain – pain is the price of a meaningful life · Learn to forgive · Create meaningful social connections Which of these 3 actionable lifestyle tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website Social https://www.instagram.com/kristinamand/ Host Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 15 Nov 2020 | #4.07: Y: Your Connections - "How is your health affected by your connection to digital technology?" | 00:12:06 | |
Hello and Welcome to Series 4, Episode 7. The theme in the Lifestyle first Method we’re exploring today is Y: Your Connections Digital technology. It has become a fundamental part of everyday life. There’s no denying it. It can feel like a saviour, enabling connections. But at the same time, over-connection can feel overwhelming. We’re on phones, computers, screens of every size, continuously accessing information. UK adults spend an average of 8 hours and 41 minutes a day on screens – this is more than they are sleeping On average we check our phones every 12 minutes And 40 % of us look at our phones within 5 minutes of waking up. These stats tell us that we spend a lot of time with our digital tech. But so what? What’s the effect? We hear the word digital detox used a lot, with implications that we need to remove ourselves from something that is harming us. But what exactly are the harms? And that’s the one question I want to answer today. “How is your health affected by your connection to digital technology?” -x- The 2 pieces of information I’ve looked at to help support today’s thinking are: The 2016 review social networking, depression and anxiety by Elizabeth Seabrooke and her team And the 2020 report by Aetna International called The digital health dilemma -x- There are some specific conditions that have risen in relation to the use of digital devices. Have you heard of nomophobia. Several published articles refer to this term. It’s a panic disorder related to the fear of being away from mobile phones. Another condition is gaming addiction – it’s now a recognised as a diagnosable condition And research is certainly linking use of digital media to mental health issues. In the 2016 review of social networking, depression and anxiety were found to correlate with interactions on social media. Surprisingly, or perhaps unsurprisingly actually, it’s not the duration of time spent on social media that has impact, but it’s the quality of the interactions, with negative interactions connected to more depression and anxiety and positive interactions connected to less anxiety and depression. So perhaps it’s not digital detox we need but digital mindfulness. Choosing how we interact with the digital world with more awareness. So how do you use your phone? Do you let it pull you wherever it takes you or do you keep focus? Focus is one of our key skills, but it gets harder when our phones distract us. When you focus, you activate the prefrontal cortex of your brain which is involved in so many of our higher level functions such as attention, motivation, impulse control, and planning. When you are distracted, the connectivity of this essential part of the brain is affected. And the phone is then the distraction device which affects your performance and productivity. Multi-tasking that was once thought to be a superpower but we now know it’s the opposite. When you switch from task to task, you’re less productive. Constant digital distraction leads to a more inability to focus – and by 5pm you haven’t been able to get to the meaningful work that you wanted to do. And it can be difficult to unplug when you carry the tools of your trade in your pocket or the screen is always visible in front of you. -x- 3 activating actions 1. Put your phone out of sight 2 Change notification settings 3. Try 24/6 instead of 24/7 -x- References 1. Seabrook. E., et al, Social Networking Sites, Depression and Anxiety: a systematic review. JMIR Ment Health. 2016. 3 (4) : e50 2. Aetna International. Th digital health dilemma. 2020 | |||
| 19 Apr 2020 | #2.03 - I: IDENTITY | 00:08:20 | |
"Why does having a strong positive identity matter?" | |||
| 18 Apr 2021 | #6.03: F: Food: "Why do I need freedom to eat or not to eat?" | 00:34:29 | |
Newsletter: https://dralkapatel.com/mailinglist “Why do I need freedom to eat or not to eat?” Season 6 Episode3 My guest on this week’s episode of The Lifestyle First Podcast is Gillian Riley. Gillian is a TEDx speaker with TedX Chelmsford with the talk, “The Mindset for Healthy Eating.” We discuss the relationship between freedom and food We highlight the dieting mindset based on rules. We talk about trust, control, restriction, over-eating and eating less And we reflect on hunger signals 1. The one question we discuss is “Why do I need freedom to eat or not to eat?” 2. The two references we look at are: i) The Minnesota Starvation Experiment Keys, A., Brozek, J., Henschel, A., Mickelsen, O., & Taylor, H. L., The Biology of Human Starvation (2 volumes), University of Minnesota Press, 1950. ii.) Volkow, N.D., et al. Inverse association between BMI and prefrontal metabolic activity in healthy adults. Obesity. 2009. 17(1) :60-65 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2681079/ 3. The three actions to take are · Recognise your freedom of choice about what you eat and don't eat. · Aim to find the difference between a genuine need for food and your desire to overeat (it's not hunger!) · Look for reasons to eat less other than (as well as) weight loss. Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEDx Chelmsford Website Social https://www.linkedin.com/company/eating-less https://www.facebook.com/EatingLessOnline https://twitter.com/Eating_Less Host Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 01 Aug 2021 | #7.05: Sleep: "How does temperature affect sleep?" | 00:23:10 | |
Newsletter: https://dralkapatel.com/mailinglist “How does temperature affect sleep?” Season 7 Episode 5 My guest on this week’s episode of The Lifestyle First Podcast is Tara Youngblood. Tara is the co-founder of Chilli Sleep and a TEDx speaker with TEDx CaryWomen with the talk, “How a sleep recipe changed my life.” We discuss the sleep switch activated by temperature We reflect on hunter-gatherer research and natural outdoor temperature dips compared to current day climate control We talk about the connection between sleep and stress We look at how digestion and metabolic processes generate heat that can disrupt sleep We also discuss cryotherapy and ice baths 1. The one question we discuss is “How does temperature affect sleep?” 2. The two references we look at are: · Kroeger, D. et al. Galanin neurons in the venterolateral preoptic area promote sleep and heat loss in mice. Nature Communications. 2018. (9): 4129 https://www.nature.com/articles/s41467-018-06590-7 · Yetish, g. e tal. Natural Sleep and its seasonal variations in three pre-industrial societies. Current biology. 2015.25 (21): 2862-2868 https://www.cell.com/current-biology/fulltext/S0960-9822(15)01157-4 3. The three actions to take are · Manage stress – take stress checks throughout the day · Set yourself up for success for sleep · Get sunlight by 9am Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Tara Youngblood TEDx Talk Website Product Discounts 30% off Cube system https://www.chilisleep.com/discount/PATEL-30?redirect=%2Fproducts%2Fcube-sleep-system 20% off Ooler system https://www.chilisleep.com/discount/PATEL-20?redirect=%2Fproducts%2Fooler-sleep-system Social https://www.facebook.com/ChiliSleep/ https://www.instagram.com/the_sleep_geek/ https://twitter.com/tlcnyoungblood?lang=en https://www.linkedin.com/in/tara-youngblood-88469514/ Host: Dr Alka Patel TEDx talk Newsletter: https://dralkapatel.com/mailinglist Website: | |||
| 23 Feb 2020 | #1.08- Y: Your Connections | 00:11:26 | |
"How do social bonds affect your health?" | |||
| 30 Oct 2022 | Anna Wood shares the 3 Spices that will optimise your sleep | 00:29:48 | |
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. | |||
| 08 Mar 2020 | #1.10 - E: Emotions | 00:09:50 | |
"How can you strengthen your emotional fitness?" | |||
| 17 Jan 2021 | #5.03: F: Food: "Is fasting safe and why should I try it?" | 00:37:56 | |
Newsletter: https://dralkapatel.com/mailinglist Is fasting safe and why should I try it? Fasting has been embedded into cultures for centuries and research is now uncovering the health benefits of fasting. My guest on this week’s episode of The Lifestyle First Podcast is Dr Ellen Fallows. Ellen is a GP and person-centred lead with the Royal College of GPs and also delivering NHS programmes to reverse high blood pressure and diabetes. We discuss the definition of fasting and various formats for fasting We highlight how fasting is not essential for survival but also a tool for surviving well. We talk about metabolic switching from using sugar as fuel to using the breakdown products of fat as fuel (ketones) And we uncover some data suggesting fasting may prime our immune systems to work more effectively against Covid19 1. The one question we discuss is “IS fasting safe and why should I try it?” 2. The two references we look at are: o DeCabo R et al, Effects of Intermittent Fasting on Health, Aging and Disease, 2019, NEJM, 381:2541-2551 https://www.nejm.org/doi/full/10.1056/NEJMra1905136 o Mattson MP et al, Intermittent metabolic Switching, neuroplasticity and brain health. Nat Rev Neurosci 2018; 19:63-80 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5913738/ 3. The three actions to take are o Snack: don’t’ snack o Swap: Eat leafy green veg and beans in place of processed food. o Squish – reduce the time window during which you eat – try a later breakfast or an earlier dinner Which of these 3 actionable health tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life Use code JAN24 for your 24% discount up to 24th January https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow me: Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk | |||
| 11 Apr 2021 | #6.02: I: Identity: "How do I know my self worth?" | 00:20:55 | |
Newsletter: https://dralkapatel.com/mailinglist How do I know my self-worth?” S6Ep2.My guest on this week’s episode of The Lifestyle First Podcast is Laneice McGee. Laneice is a TEDx speaker with TedX LenoxVillage with the talk, “Reclaim your worth by sharing your voice.” We discuss the definition of worth and defining identity We highlight value and the importance of understanding the attributes that contribute to your identity and the importance of self reflection We talk about measuring self-worth and tools to help us understand worth And we uncover why our identity can feel as if it needs approval by others 1. The one question we discuss is “How do I know my self-worth?” 2. The two references we look at are: i) Crocker, J., Luhtanen, R. K., Cooper, M. L., & Bouvrette, A. (2003). Contingencies of self-worth in college students: Theory and measurement. Journal of Personality and Social Psychology, 85, 894–908. https://pubmed.ncbi.nlm.nih.gov/14599252/ ii.) Park, L.E. and Crocker, J. Contingencies of self worth and responses to negative interpersonal feedback. Self and Identity. 2008.7(2):184-203 https://www.tandfonline.com/doi/abs/10.1080/15298860701398808 3. The three actions to take are · Decide – there is power in a decision: decide you are worth finding out whoy you really are. · Ask yourself this question every day and write the answer down – did I show up for myself today and how · Be forgiving of yourself – forgive yourself for past and future mistakes. Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEDx LenoxVillage Website Social https://www.linkedin.com/in/laneice-mcgee/ https://www.facebook.com/LaneiceLeads/ https://www.instagram.com/laneiceleads/ https://twitter.com/laneicemcgee/ Host TEDx Website: 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 | |||
| 13 Feb 2022 | #9.07: Y: Your Connections: What’s the link between connection and communication? | 00:33:15 | |
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 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: | |||
| 05 Jan 2020 | #1.01- First | 00:08:48 | |
"What is the FIRST thing you need to do before making changes in your lifestyle?" | |||
| 02 Oct 2022 | How to find your 'why' with Keely Woolley | 00:27:48 | |
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 Nov 2022 | How to build sustainable exercise habits by redefining the 'workout' | 00:24:57 | |
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. | |||
| 06 Feb 2022 | #9.06: T: Time Out: “How can I keep moving forward in the face of uncertainty?” | 00:22:26 | |
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 (ii) Keep moving – The Journal – thrive through change and create a life you love 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 Socials @maggiesmithpoet https://twitter.com/maggiesmithpoet https://www.instagram.com/maggiesmithpoet/ Host Newsletter: https://dralkapatel.com/mailinglist Website: Social: | |||
| 29 Aug 2021 | #7.09: E: Emotions: "How does your body contribute to emotion?' | 00:27:34 | |
Newsletter: https://dralkapatel.com/mailinglist “How does your body contribute to emotion?” Season 7 Episode 9 My guest on this week’s episode of The Lifestyle First Podcast is Dr Kristen Lindquist Kristen is an Associate Professor of Psychology and Neuroscience at the University of North Carolina and her research is part of affective science, the research of emotions. We discuss the mind-body connection We talk about the function of the brain to keep our body alive by making predictions to maintain survival and the creation of emotion as a sensation of activation to manage challenges We look at hunger and emotion and being hangry We explore the connection between inflammation and emotion We highlight the tactile sensations of pain which causes unpleasantness and creates hypervigilance 1. The one question we discuss is “How does your body contribute to emotion?” 2. The two references we look at are: (i.) J. MacCormack and K. Lindquist. Feeling hangry: when hunger is conceptualised as emotion. Emotion. American Psychological Association. 2019. 19 (2): 301-219 https://www.apa.org/pubs/journals/releases/emo-emo0000422.pdf (ii.) Bodily Contributions to Emotion: Schachter’s Legacy for a Psychological Construcionist View of Emotion. J. MacCormack and K. A. Lindquist. Emotion Review. 2016. 1-10 https://static1.squarespace.com/static/5b46330c5417fc0e0e8ede63/t/5b4664b5f950b7239387ae11/1531339958390/MacCormack&Lindquist_ER_2016.pdf 3. The three actions to take are · Take care of your physical wellbeing · Eat well to shift your emotional experiences; Exercise. Get 8-10 hours of sleep. · Increase awareness of your body states and emotions – try mindfulness based meditation or yoga Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Kristen Lindquist Website http://www.kristenalindquist.com/ https://www.carolinaaffectivescience.com/ Social https://www.linkedin.com/in/kristen-lindquist-38906190/ http://www.twitter.com/casl_unc Host Dr Alka Patel TEDx talk Newsletter: https://dralkapatel.com/mailinglist Website: Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk | |||
| 24 May 2020 | #2.08 - Y: YOUR CONNECTIONS | 00:11:25 | |
"How can you be alone in a connected world?" | |||
| 23 May 2021 | #6.08: L - Learn Habits: " Whats the best way to break a habit?" | 00:25:29 | |
Newsletter: https://dralkapatel.com/mailinglist “What’s the best way to break a habit?” Season 6 Episode 8 My guest on this week’s episode of The Lifestyle First Podcast is Marco Badwal Marco is a TEDx speaker with TEDxFS with the talk, “The science of habits.” We discuss the connection between habits and identity We highlight the neurochemistry of habits and the role of cravings We talk about neuroplasticity and dispel myths that our brain development is fixed in childhood We look at ways to raise awareness of unconscious habits 1. The one question we discuss is “What’s the best way to break a habit.” 2. The two references we look at are: · Books: Atomic Habits by James Clear & The Craving Mind by Judson Brewer · Greybiel, A.M. Habits, Rituals, and the Evaluative Brain. Ann. Review of Neuroscience. 2008. 31: 359-387 3. The three actions to take are · Change your environment to serve your habits · Have honest awareness – journal what you really do with your time and who you really want to be? · Get an Accountability Partner - positive social pressure can move mountains Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEDx https://www.youtube.com/watch?v=FSZyzhi8C9o Website Social https://www.linkedin.com/in/marcobadwal/ Host TEDx Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 26 Jul 2020 | #3.04 - E: EXERCISE | 00:23:15 | |
"How can you exercise your way out of pain?" | |||
| 19 Jan 2020 | #1.03- I: Identity | 00:10:42 | |
"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?" | |||
| 24 Apr 2022 | Why Your Pelvic Floor Matters | 00:31:05 | |
#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 (ii) Jenni Russel. Pelvic Floor Secrets.2019. Filament Publishing 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: | |||
| 03 Jan 2021 | #5.01: L: Life's Purpose: "Why does kindness matter?" | 00:25:20 | |
Kindness benefits everyone, the giver, the receiver and society and is one quality that can be placed at the centre of a unified purpose for the world. My guest on this week’s episode of The Lifestyle First Podcast is Dr Emma Short. Emma is a histopathologist and holds a PhD in cancer genetics and diplomas in mindful nutrition and shinrin yoku. She’s also a qualified mediation teacher and personal trainer. We discuss the definition of kindness and how kindness primed the human species for language development. Babies as young as 6 months can recognised kindness. We talk about the benefits of kindness – the ripple effect of passing it on and also the health benefits with less high blood pressure, stroke and heart disease and less depression and anxiety. It’s an essential ingredient in the healthcare system Some of us are more inherently kind than others, linked to our genetics and social experiences, but kindness can be learnt. 1. The one question we discuss is “Why does kindness matter?” 2. The two references we look at are: o Kim SK and Ferraro KF (2013) Do Productive Activities Reduce Inflammation in Later Life? Multiple Roles, Frequency of Activities and C-Reactive Protein The Gerontologist 54(5): 830-839 o Alden LE and Trew JL (2013) If it makes you happy: engaging in kind acts increases positive affect in socially anxious individuals Emotion 13(1):64-75 3. The three actions to take are o Make a conscious effort to perform an act of kindness o Make an effort to recognise when someone is kind to you o Ask yourself what is my purpose -x- In this episode I also make 2 announcements 1. The launch of the book: A Prescription for Healthy Living. Yes. I am an author! A culmination of the expertise of over 30 co-authors bringing together an array of insights into multiple aspects of lifestyle in one amazing book. I’ll be bringing the co-authors on to future episodes to share their knowledge and experiences. Book available on Amazon – here’s the link 2. The launch of The Lifestyle First Academy! The key training platform to Discover, Notice and Activate who you are, what you want and where you are going. My flagship course – Start Now: Transform your Lifestyle to Transform your Life – is launching on 24th January, International Education Day. By signing up to the course as a founding member you will also be supporting my contribution to global education by providing e-learning facilities to children around the globe. Join with the code JAN24 for your 24% discount up to 24th January – here’s the link https://dralkapatel.com/academy/ -x- Find Out More/Contact/Follow me: Newsletter: https://dralkapatel.com/mailinglist Website: www.dralkapatel.com Social: https://www.linkedin.com/in/dralkapateluk/ DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. | |||
| 23 Oct 2022 | How to introduce exercise into your life with Six Pack Revolution founder, Scott Harrison | 00:27:49 | |
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. | |||
| 10 Oct 2021 | #8.02: I: Identity: "How can you disconnect identity from stereotypes?" | 00:22:35 | |
Take the LQ test: https://dralkapatel.com/lq-test/ “Stereotypes are ideas and preconceptions we have of others and ourselves.” My guest on this week’s episode of The Lifestyle First Podcast is Zahra Dry, TEDx speaker with her talk – reshaping how we see our identity. In this episode we: Explore racial and cultural influences on identity Discuss the invisibility of stereotypes Highlight the speed of judgements and bias Discuss the dichotomy between respecting uniquness and treating each other equally Explore the poem by Ernestine Johnson – the average black girl Talk about positive racism Explore shared social identity -x- 1. The one question we discuss is “How can you disconnect identity from stereotypes?” -x- 2. The two references we look at are (i) The Average Black Girl – poem by Ernestine Johnson https://www.youtube.com/watch?v=2tN4Zulagb8 (ii) Afua Hirsch Brit-ish. 2018. Random House -x- 3. The three actions to take are · Create your page on social media to share messages that educate · Know when to step away from negative news · Research different forms of cultural arts Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Instagram: https://www.instagram.com/zahradry Host Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 14 Mar 2021 | #5.11: Bonus: "Do you want to be happier?" | 00:09:48 | |
Newsletter: https://dralkapatel.com/mailinglist Do you want to be happier? For the end of this season I share with you my insights on Happiness and Health, based on my chapter in the co-authored book, “ A prescription for healthy living.” I discuss the definition of happiness I explore how to measure happiness I highlight the benefits of being happy I talk about how to be happier 1. The one question we discuss is “Do you want to be happier?” 2. The two references we look at are: Diener E. Seligman ME. Very happy people. Psychol Sci 2002;13:81-84 https://journals.sagepub.com/doi/abs/10.1111/1467-9280.00415 Nawjin J. et al. Vacationers happier, but most not happier after a holiday. Appl Res Quality Life 2010;(5):35-47 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2837207/ 3. The three actions to take are · The power of relationships – keep connected. · The power of anticipation – book and plan things to look forward to. · The power of generosity- find one small act of kindness you can do. · Which of these 3 actionable health tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.facebook.com/dralkapateluk https://www.facebook.com/LifestyleFirstUK https://www.facebook.com/groups/lifestylefirstevolution https://www.instagram.com/dralkapateluk https://www.linkedin.com/in/dralkapateluk/ https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel | |||
| 15 Aug 2021 | #7.07: Your Connections: " How can we create more compassionate communities?" | 00:28:18 | |
Newsletter: https://dralkapatel.com/mailinglist “How can we create more compassionate communities?” Season 7 Episode 7 My guest on this week’s episode of The Lifestyle First Podcast is Dr Julian Abel Julian is a TEDx speaker with his talk, “Why Compassion Matters” and the Director of Compassionate Communities UK. We discuss defining compassion at a contextual level and including our good qualities of being human. We look at human brain structure – the reptilian brain, the mammalian brain and the pre-frontal cortical brain We explore social evolution, how survival evolved from being able to help each other and the evolutionary pressure of compassion. We look at survival of the fittest versus survival of the kindest We talk about swimming in a sea of compassion and all the ways this is readily expressed in our daily actions. We highlight the importance of interdependence and reciprocity. We reflect on self esteem and nourishing relationships through childhood to the present moment 1. The one question we discuss is “How can we create more compassionate communities.” 2. The two references we look at are: (i) My Octopus Teacher (ii) Holt-Lunstad, J., et al. Social relationships an mortality risk – a metanalytic review. PLOS Medicine. 2010. 7(7) https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316&mod=article_inline 3. The three actions to take are · Take time to recognise that you are already compassionate – find out where you are already swimming in the sea of compassion · Take little steps of compassion- what have you got that you can give · Go for the relationships. Which of these 3 actionable lifestyle tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Dr Julian Abel TEDx Website https://www.compassionate-communitiesuk.co.uk/ Social https://twitter.com/abelwords?lang=en Host Dr Alka Patel TEDx talk Newsletter: https://dralkapatel.com/mailinglist Website: Social: https://www.linkedin.com/in/dralkapateluk/ YouTube: | |||
| 10 Jan 2021 | #5.02: I : Identity - " How can lifestyle modifications at different life stages enhance a woman's health and her identity?" | 00:33:33 | |
Newsletter: https://dralkapatel.com/mailinglist How can lifestyle modifications at different life stages enhance a woman’s health and her identity? A woman goes through many natural, physiological life stages and her identity can be connected to these stages. My guest on this week’s episode of The Lifestyle First Podcast is Dr Alexandra Kermack Alexandra is a Clinical Lecturer and a specialist in Obstetrics and Gynaecology We discuss fertility and lifestyle modifications that can support conception including the role of supplements, food and exercise. We talk about the connection between biological rhythms, lifestyle and identity stretching from menarche to menopause. 1. The one question we discuss is “How can lifestyle modifcations at different life stages enhance a woman’s health and her identity?” 2. The two references we look at are: o Boxmeer., J. C. et al. IVF outcomes are associated with biomarkers of the homocysteine pathway in monofollicular fluid. Hum. Reprod.2009. 24 (5) 1059-1066 o Rudick., B.J. et al. Influence of Vitamin D levels on in vitro fertilisation outcomes in donor-recipient cycles. 2014. 101 (2): 447-452 3. The three actions to take are o Take folic acid supplements as soon as you think about trying to conceive o Eat less processed food and more fruit and vegetables o Give up smoking -x- 1. A Prescription for Healthy Living. Available on Amazon 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life. Join with the code JAN24 for your 24% discount up to 24th January https://dralkapatel.com/academy/ -x- Find Out More/Contact/Follow me: Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. Which of the 3 actionable health tips in this video will you implement? Leave your comments below. | |||
| 27 Feb 2022 | #9.09: E: Emotions: "How can I build better mental fitness?" | 00:22:07 | |
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. 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: Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk | |||
| 02 Aug 2020 | #3.05: S - SLEEP | 00:18:43 | |
"How does sleep affect my weight?" | |||
| 04 Oct 2020 | #4.01 - L: Life's Purpose | 00:09:01 | |
"How can you live with purposeful intention every day?" | |||
| 24 Jan 2021 | #5.04: E: Exercise: "How does being sedentary affect my health?" | 00:21:00 | |
Newsletter: https://dralkapatel.com/mailinglist How does being sedentary affect my health? My guest on this week’s episode of The Lifestyle First Podcast is Dr Emma Short Emma is a histopathologist, meditation teacher, mindfulness teacher and personal trainer We discuss the definition of being sedentary We highlight how our activity patterns have changed over time a We talk about whether being sedentary can be negated by exercise We uncover the health impacts of being sedentary Short.E. A prescription for healthy living. Morris JN, Heady JA, Raffle PAB, et al. Coronary heart disease and physical activity of work. Lancet1953;265(6795):1053-1057. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2027542/ 3. Three actions are: · Timer – set a timer to go off every hour and move your body · Talk – when you’re on a mobile, walk and talk · Television - when wathcing TV stay active Which of these 3 actionable health tips will you implement? Leave your comments below. -x- 1. A Prescription for Healthy Living. Available on Amazon 2. Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle to Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow me: Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk YouTube: https://www.youtube.com/channel/UCaQrM4ryE0a38zqsednEppQ Podcast: https://anchor.fm/dr-alka-patel | |||
| 10 Apr 2022 | Take Control Of Your Super-Ego | 00:27:39 | |
#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 (ii) Todd Herman. The Alter Ego. 2019 (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: Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk | |||
| 30 Jan 2022 | #9.05: S: Sleep:"Why is sleep critical for my survival?" | 00:28:12 | |
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” (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: 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: | |||
| 05 Jul 2020 | #3.01: L - LIFE'S PURPOSE | 00:22:03 | |
"What are the physical health benefits to having purpose?" | |||
| 25 Oct 2020 | #4.05 - S: Sleep - " How Can your Sleep Position Help You?" | 00:09:54 | |
Hello and Welcome to Series 4, Episode 5. The theme in the Lifestyle First Method we’re exploring today is S: Sleep So what’s your favourite sleep position? Curled up like a fetus or sprawled out like a frog. The stats tell us that 57% of us fall asleep on our side, 17% on our back and 11% on our stomach – though after moving on average between 3 and 33 times a night, this doesn’t mean you wake up in the same position you fell asleep in! Given that we spend a third of our lives asleep though, your sleep position can not only affect how well you sleep but you can also utilise sleep positions for better health. -x- One question The one question I’m asking today is “How can your sleep position help you?” -x- Two research reviews The 2 pieces of research I’ve looked at to help answer this are a paper in the American Journal of Gastroenterology looking at acid reflux and sleep position and another in the journal Sleep looking at sleep apnoea and sleep position. -x- Acid reflux is the appearance of stomach acid outside of the stomach, which then causes that burning feeling behind your chest or in your throat, coughing, choking. And often these symptoms are much worse at night simply because we lose the benefit of gravity – the heartburn can then wake you up and when the acid reaches your throat it can trigger coughing or choking at night. Sleeping flat on your back is not ideal for reflux because the acid flows more freely in this position, and studies show that symptoms are more frequent and last longer. What about sleeping on your right side? Well the right side is not right for reflux .The sphincter – the muscle that keeps the junction between your stomach and oesophagus closed is just not as tightly closed when you lie on your right. What the research shows is the best position for reflux is sleeping on your left side –the acid is more quickly cleared away. Sleeping inclined can also help so if you can combine the two then even better Interestingly, acid reflux is also starting to show a connection with sleep apnoea. Sleep apnoea is interrupted breathing when you’re sleeping with snoring and restless sleep which can leave you tired and sleepy during the day, give you a morning headache and give you that feeling of brain fog and difficulty concentrating. For sleep apnoea, sleeping on your back is the least favourable position because in this position your tongue and soft tissues relax and fall back to block your airways. The change in oxygen levels reaching the brain, then jolt you to gasp for air. Stomach sleeping might seem like an obvious way to stop your tongue dropping back, and while this is true to an extent, your mouth and nose end up being blocked by your pillow, or your neck has to be twisted to the side to maintain breathing, all of which are counter-productive in clearing your airways Side sleeping is best for sleep apnoea. If you sleep on your side you have half as many breathing pauses than you do compared to sleeping on your back And if you’re choosing sides then sleeping on your left has the added benefit of reducing acid reflux too. So there you go, for sleep apnoea and acid reflux left is best. And what about for everything else Well, tune in for the best sleep positions for a range of other ailments. -x- 3 activating actions. 1: start in the position you want to switch to 2: use a pillow 3 use a positioning aid -x- References 1.Cartwright. R. Effect of sleep position on sleep apnoea severity. Sleep. 1984. 7 (2): 110-114 2.Khoury et al. Influence of spontaneous sleep positions on night-time recumbent reflux in patients with gastroesophageal reflux disease. Am.J. Gastro 1999. 94 (8): 2069-73 DISCLAIMER: seek personal medical advice for health concerns | |||
| 19 Jul 2020 | #3.03 - F: FOOD | 00:22:51 | |
"How can our food choices influence inflammation and is It possible to use diet to put autoimmune conditions into remission?" | |||
| 08 Nov 2020 | 4.06- T: Time Out - "How can you do nothing, to do more?" | 00:08:59 | |
Hello and Welcome to Series 4 episode 6 The theme in the Lifestyle First Method we’ll be exploring today is T: Time Out Now when was the last time you did nothing? And I mean really nothing. Not trying to achieve anything – not ticking off that to do list, not answering emails, not catching up with a friend, not practising mindfulness or gratitude. Just doing nothing. Letting your thoughts roam. We do tend to devalue doing nothing in our productivity-focused world, don’t we, feeling we have to constantly be doing in order to be achieving. But I want to turn that on its' head today. The one question I’m asking is “How can you do nothing, to do more?” -x- The two pieces of information I’ve looked at to support todays thinking are the book “Do Less, Be More” by Susan Pearse and Martina Sheehan and the research paper “A default mode of brain function” by Marie Raichle and her team Now we know that the brain is constantly working, when we’re active, when we’re resting, when we’re sleeping. But what Marie Raichle and her team of researchers discovered in the early 2000s was that there are certain areas of the brain that light up when we’re awake but not involved in any specific tasks. And it’s these areas of the brain that have come to be called the default mode network. They’re active when you’re daydreaming, recalling memories, envisioning the future, thinking about the intentions of others – all the things you find yourself just thinking about without any specific goal of thinking in mind – it’s your random thoughts. This default mode network is active when the focus is on you, internally. And when your focus is on external tasks, the activity in this default mode network reduces so that the focus moves away from you and moves on to the task. And it’s in this resting state that your brains network helps you process your experiences, consolidate memories, reinforce learning, regulate your attention and emotions and keep you effective in your work. Which is why working harder is not working smarter. There’s a widespread belief that the more you do, the more you achieve but it’s the opposite. Resting minds are achieving minds. There are 3 key ways in which doing nothing, helps you do more. Firstly, creativity is enhanced Secondly, productivity and problem solving improvesThirdly, your chance of having a stroke or heart disease is reduced -x- So, here are your 3 activating actions for today 1. Start by practicing doing nothing for just 2 minutes a day 1. Do nothing first thing in the morning, even before you open your eyes, just take a few moments to let your thoughts wander 3. Do nothing in between tasks. -x- References 1. Pearse.S., Sheehan. M. Do Less, Be More. Hay House. 2017. 2. Raichle. M., et al. A default mode of brain function. PNAS. January 2001. 98 (2) : 676-682 DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. | |||
| 08 May 2022 | The Power of Breath-work | 00:20:31 | |
#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: Socials: | |||
| 21 Nov 2021 | #8.08: L: Learn Habits: "How can we cultivate early habits of the mind?" | 00:26:03 | |
Take the LQ test: https://dralkapatel.com/lq-test/ “We are working for a more thoughtful world-full of thought and more caring.” My guest on this week’s episode of The Lifestyle First Podcast is Dr Bena Kallick, co-founder of the Institute for Habits of Mind and co-author of the book Leading Learning Organisations with Habits of Mind. In this episode we: Discuss habits that are designed to help you to use your mind well Explore the habit of thinking flexibly to explore ideas and options Discuss the habit of managing impulsivity- the first thing you think of is not the only thing you think of Explore the habit of persisting as essential for living and learning Highlight the habit of gathering data through your senses Talk about the habit of clarity by speaking more precisely beyond jargon Discuss the habit of listening with empathy to understand without the need to agree Explore how to become a problem solver through habits of mind Uncover the willingness to be more metacognitive – thinking about our thinking Discuss modelling our habits of mind -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 Host Newsletter: https://dralkapatel.com/mailinglist Website: Members Lounge: https://thelifestylefirstlounge.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ | |||
| 11 Oct 2020 | #4.02: I - Identity: "How can you make a loud impact with a quiet ego?" | 00:10:48 | |
Hello and Welcome to Series 4, episode 2: The theme in the Lifestyle First Method we're exploring today is I: identity EGO. That 3-letter word that really gets a bad name. We immediately connect ego with being arrogant, self-centred, loud, the centre of attention, pushy, uncaring. But how ca your ego help you? One question I’m asking today is “How can you make a loud impact with a quiet ego?” Two articles I’ll be talking about this week are based on the work of Heidi Wayment: One article titled The Quiet Ego: Motives for Self-Other Balance and Growth in Relation to Well-Being, and the other titled The Quiet Ego Scale: Measuring the Compassionate Self-Identity; and both these articles have been published in the Journal of Happiness -x- * Your ego is your I. It’s the identity you create to help you navigate through life with a sense of self that is an important part of your identity. And your ego is very defensive about your identity. It's prime action is to protect you It’s your self-defence for survival. * You need ego to exist, to create that unique experience of being you, to actually enable you to participate in life. It’s your ego that plunges you forward into doing things you might have held back from. It builds bravado and confidence. But the flip side is that it can also push you into fear. Because when you’re in a challenged state and your ego is at its most defensive, it overcompensates. Anything outside of your beliefs, your ideas, your thoughts will be strongly rejected by your ego. *Your ego can be a great asset, but it can also be a great drain. * It turns out that the paradox of the QUIET EGO has much more positive benefit on your wellbeing, on your growth, on your health. * Quiet is not silent. * Quiet is not squashing your ego so that you lose your identity. * Your identity is part of your survival mechanism. * You're keeping it. * But the quiet ego survives by turning it’s volume down. The prime action of the quiet ego is to protect you by a less defensive mechanism by cultivating an authentic identity to notice and listen to others, without losing the self, in order to be able to approach life more compassionately. * There are 4 components to the quiet ego : - detached awareness - inclusive identity - perspective taking - growth mindedness -x- Three activation actions: Action 1: Take the Quiet Ego Scale Questionnaire. This is a way to measure your compassionate self-identity. It’s a short questionnaire that you can find at www.quiet-ego.bleeker.co It will give you a starting point from which to identify areas you might want to work on Action 2: Get to know your ego. It’s all connected to the word I. What do you say after the word I. So set an intention this week to observe your ego with one conversation you have today, Notice everything you say after the word I Action 3: notice when your ego is fragile – over defensive, overcompensating, you’re feeling stuck, you’re finding it hard to connect with people And when you notice this, try and change the perspective. – think about those 4 areas of a quiet ego – detached awareness, inclusive identity, perspective taking and growth mindedness – what can you change? -x- References Wayment. H.A. The Quiet Ego: Motives for Self-Other Balance and Growth in Relation to Wellbeing. Journal of Happiness Studies. 2018. 19(3): 881-896 Wayment. H. A. The Quiet Ego Scale: Measuring the Compassionate Self-Identity. Journal of Happiness Studies. 2015. 16(4):999-1033 | |||
| 11 Jul 2021 | #7.02: I: Identity: " Is there a real you?" | 00:30:03 | |
Newsletter: https://dralkapatel.com/mailinglist “Is there a real you?” My guest on this week’s episode of The Lifestyle First Podcast is Julian Baggini Julian is a philosopher, TEDx speaker and also the author, co-author or editor of over 20 books including, How The World Thinks, The Virtues of the Table, The Ego Trick and, most recently, The Great Guide This is an inspiring, thought-stimulating conversation. We discuss why identity matters in society. We highlight the connection between identity and values in being able to navigate the world We talk about imposter syndrome and authenticity and the disconnect between actions and values We uncover historical philosophies that we are a collection of our experiences and a sum of our ever-changing parts We talk about self-discovery and stretch to both discover and develop our capacities. We explore the role of personality and character tests. “I is a verb disguised as a noun.” 1. The one question we discuss is “Is there a real you?” 2. The two references we look at are (i) Baggini, Julia. The Ego trick. Granta Books. 2012 (ii) Martin, Raymond and Barresi, John, The Rise and Fall of Soul and Self: An Intellectual History of Personal Identity. New York: Columbia University Press, 2006 3. The three actions to take are · Do an introspective exercise and observe yourself thinking to discover that there is no core "you". · Make a list of what you think are your main character and personality traits and see how often these do not capture the way you behave · Ask people who know you in different contexts to say what they think your key characteristics are, including at least one negative one. Which of these 3 actionable lifestyle tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.julianbaggini.com/ Social https://twitter.com/JulianBaggini https://www.instagram.com/julianbaggini/ https://www.linkedin.com/in/jbaggini/ https://www.facebook.com/JulianBaggini Host Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 20 Feb 2022 | 9.08: L: Learning Habits: "How can I harness my brain's happy chemicals to create happy habits?" | 00:19:43 | |
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 (ii) Status Games. Loretta Breuning. 2021 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: Social:s https://www.linkedin.com/in/dralkapateluk/ | |||
| 25 Apr 2021 | #6.04: E: Exercise: "Is it possible to snack on exercise?" | 00:19:49 | |
Newsletter: https://dralkapatel.com/mailinglist “Is it possible to snack on exercise?” Season 6 Episode 4 My guest on this week’s episode of The Lifestyle First Podcast is Lauren Parsons. Lauren is a TEDx speaker with TEDx Oneota with the talk, “Snack on Exercise.” We discuss time as a barrier to exercise. We highlight the benefits of micro-exercise to get started with exercise habits. We talk about the duration of exercise for mood benefits, fat loss, cardiovascular fitness, muscle adaptation and insulin sensitivity. We reflect on the role of leaders in the workplace shifting cultural norms to make movement a normal part of the working day. 1. The one question we discuss is “Is it possible to snack on exercise?” 2. The two references we look at are: i.) Mammen, G. and Faulkner, G. Physical Activity and the Prevention of Depression: A Systematic Review of Prospective Studies. American Journal of Preventative Medicine. 2013. 45(5): 649-57. https://www.researchgate.net/publication/258058583_Physical_Activity_and_the_Prevention_of_Depression_A_Systematic_Review_of_Prospective_Studies ii.) Gillen, J.B. et al. Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance despite a Five-Fold Lower Exercise Volume and Time Commitment. Plos One. 2016. 11 (4): e0154075 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075 3. The three actions to take are · Snack on at least 4 minutes of exercise every day · See what a difference micro-workouts make · Be a workplace champion- apply this principle in your workplace Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.-x- -x- Find Out More/Contact/Follow: Guest: TEDx Oneota Website http://laurenparsonswellbeing.com/ Social https://www.linkedin.com/in/laurenparsonsnz/ https://www.facebook.com/LaurenParsonsWellbeing https://www.instagram.com/laurenparsonsnz/ https://twitter.com/LaurenParsonsNZ Host Website: Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk | |||
| 22 Nov 2020 | 4.08: L: Learn Habits - "The 1% rule - can small habits really have big impact?" | 00:12:06 | |
Hello and welcome to Series 4, Episode 8. The theme in the Lifestyle First Method we’re focusing on today is L: learn habits And what I want to zone in is the 1% rule -x- The one question I’m asking today is “The 1% rule – do small habits really have big impact?” -x- The 2 references I’ve looked at to support todays’ thinking are: The book Atomic Habits by James Clear and an interview by Eben Harrell in The Harvard Business review in October 2015 -x- Let's go back to 1903. The British Cycling team are ready to win medals. Except that they don’t. Fast forward 100 years. Just one gold medal won at the Olympic games in the last 100 years. And zero wins at the Tour de France – cycling’s biggest race. It’s now 2003 and in comes Dave Brailsford. Hired as the team’s new performance director. And he had one philosophy, the aggregation of marginal gains, the philosophy of searching for a tiny margin of improvement in everything you do. He said that if you broke down everything that goes into riding a bike and improve it by 1%, you will get a significant increase when you put this all together And so Brailsford made small adjustments. Different tyres, softer seats, comfortable pillows, better hand washing techniques for the riders. Roll on 5 years later to the 2008 Olympic games in Beijing – gold medals dominated by the British Cycling team with a win of over 60% of the medals. 2012 London Olympics. 9 Olympic records and 7 world records, And five Tour de France victories in consecutive years What does this tell us? It tells us massive success does not require massive action. Massive success requires small action Improving by 1% is the small action The maths says that if you improve by 1 % every day, in a year you will be 37 times better. And if you get worse by 1% every day, then in a year you’ll decline to a stagnant zero So how does this apply to learning habits? The key is to do what is achievable and to keep doing it and layering it. Our success is never one moment, It’s the sum of all the moments we choose to make 1% better Aggregating those marginal gains is what makes the difference. So, think small, not big Forget perfection. Create progression Compound the improvements Point the mirror at yourself – how can you get 1% better Can you create an optimal environment to have the best chance to be the best human being you want to be? Now the top of the mountain, that big goal may seem so far away so don’t focus on that Energise the small improvements to make continuous improvement Differentiate the dream, which is the goal, from the target which is 1% change for persistent progression The only way to walk a mile is to walk a step at a time. And if you believe you can achieve a step at a time then you will reach that mile and the next one and the next one. -x- 3 activating actions Action 1 You have 960 minutes of being awake a day. 1% of this is 9.6. Can you find 9.6 minutes a day to do something better? Action 2 What habit are you trying to create? Break down your desired habit into microhabits. Action 3 How are you going to know if you have made those 1% improvements. Create a tick list or pin up a calendar so that you can tick off each day that you activated that micro habit and celebrate the achievement. -x- References 1. Clear. J. Atomic Habits 2. Harrell. E. Harvard Business Review 30 October 2015 -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. | |||
| 22 Dec 2019 | Trailer - the Lifestyle First Podcast | 00:02:16 | |
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. | |||
| 14 Jun 2020 | #2.11: LIFESTYLE FIRST - BONUS | 00:07:21 | |
" What do we need to do right now to restore health?" | |||
| 18 Jul 2021 | #7.03: F: Food: " How can you eat for real change?" | 00:31:30 | |
Newsletter: https://dralkapatel.com/mailinglist “How can you eat for real change?” Season 7 Episode 3 My guest on this week’s episode of The Lifestyle First Podcast is Dr Joanna McMillan Dr Joanna is a TEDx speaker with TEDx MacquarieUniversity with the talk, “Eat for real change.” We discuss the meaning of diet. We highlight the classification of processed foods. We talk about why healthy eating has become so confusing. We reflect on the association and dissociation of diet and weight. We explore how to maintain a long-term relationship with food and reconnect to the joy of eating. 1. The one question we discuss is “How can you eat for real change?” 2. The two references we look at are: 1. Statiscis from Diabtes UK https://www.diabetes.org.uk/professionals/position-statements-reports/statistics 2. Malik, V., Willett, W. & Hu, F. Global obesity: trends, risk factors and policy implications. Nat Rev Endocrinol 9, 13–27 (2013). https://doi.org/10.1038/nrendo.2012.199 https://pubmed.ncbi.nlm.nih.gov/23165161/ 3. The three actions to take are · Eat more whole foods, especially plant foods, minimally processed · Move more – activity and exercise · Sleep well Which of these 3 actionable health tips will you implement? Leave your comments below. -x- Join The Lifestyle First Academy! Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life https://dralkapatel.com/academy/ -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: TEDx MacquarieUniversity https://www.youtube.com/watch?v=fbeFn1Xcqo4 Website Social https://www.linkedin.com/in/drjoannamcmillan https://www.facebook.com/drjoannamcmillan https://www.instagram.com/drjoannamcmillan Host Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||
| 30 Aug 2020 | #3.09- E: EMOTIONS | 00:20:17 | |
“How can emotional well-being heal chronic disease?
| |||
| 03 Apr 2022 | Use Curiosity To Find Your Purpose | 00:29:54 | |
#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. 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: 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: | |||
| 17 Apr 2022 | Eat Well, Transform Your Body | 00:34:34 | |
#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 (ii) Lore of Nutrition. Challenging Conventional Dietary Beliefs. Tim Noakes and Marika Sboros. 2018 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 Host Newsletter: https://dralkapatel.com/mailinglist Website: Socials: | |||
| 23 Jan 2022 | #9.04: E: Exercise: "How can you make fitness focused and fun?" | 00:25:04 | |
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” (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 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: 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: | |||
| 06 Dec 2020 | #4.10: First: "Why are optimists healthier?" | 00:07:15 | |
Hello and welcome to Series 4, Episode 10. The theme in the Lifestyle First method we’re exploring today is First. One of the first things you need when embarking on change or anything new is… Optimism. Because optimists are healthier. And that’s the one question I want to probe today -x- One Question: “Why are optimists healthier?” -x- 2 research reviews 1. Rasmussen. H. N., et al. Optimism and physical health: a meta-analytic review. 2009. 37 (3): 239-256 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2941870/#APP1 2. Radcliffe.W and Klein W.M.P.Dispositional, unrealistic and comparative optimism: differential relations with the knowledge and processing of risk information and beliefs about personal risk. Personality and Social Psychology Bulletin. 28. 836-846 https://journals.sagepub.com/doi/abs/10.1177/0146167202289012 -x- Optimism is your mental attitude where you just expect good things to happen. Being optimistic isn’t about always staying positive and ignoring difficult emotions. Its about looking at the bright side whilst still acknowledging and allowing space for the difficulties. It’s about staying focused on the good in any situation. Top 3 reasons why optimists are healthier Number one: Optimists know more about their own health In the 2002 study, psychologists Nathan Radcliffe and William Klein found that optimistic people knew more about how and why heart attacks occur, and how six key risk factors of alcohol, smoking, exercise, stress, nutrition and fat consumptions affected risk They worried less about having a heart attack and were very self aware of their own risk status To have good health, you have to start form a position of knowledge. Which is what this podcast is all about - arming you with knowledge and information so that you just know. Information is so accessible these days but you have to pay attention to it. Be an active absorber of knowledge. Number two : Optimists engage in more healthy behaviours Knowledge has to translate into action, and optimists do exactly this. Optimists sleep better, eat more fruit and vegetables, exercise more, have better relationships. And these healthier actions lead to better health. And you live loner for it. Better survival rates after cancer. Less heart disease Number three: Optimists are better able to handle setbacks. Setbacks are going to happen whether you’re an optimist, a pessimist or somewhere in between. But optimists handle stressors much better because they confront problems head on and use solution focused coping methods. Optimists don’t just give up. They see difficulties as a learning experience. They’re more open to new ideas, new experiences. They’re freer to consider more options and change. There is no better alternative to optimism. It’s your best choice for living healthier and happier. -x- 3 actions Let’s create a ripple effect of optimism – it is contagious ACTION 1. Think like an optimist. ACTION 2 Act Like an optimist ACTION 3: Reflect like an optimist. -x- Website: www.dralkapatel.com DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. | |||
| 12 Jan 2020 | #1.02- L: Life's Purpose | 00:08:19 | |
"What is the benefit of having a clear purpose in life?" | |||
| 09 Feb 2020 | #1.06- S: Sleep | 00:12:47 | |
"Why is 8 not only your magic number but your critical number when it comes to sleep?" | |||
| 05 Apr 2020 | #2.01 - FIRST | 00:11:43 | |
"Where are you on the cycle of change?" | |||
| 03 Oct 2021 | #8.01: L: Life's Purpose: "How do I know my Ikigai?" | 00:27:11 | |
Take the LQ test: https://dralkapatel.com/lq-test/ “Most people have Ikigai…figure it out by thinking what is most important to me in my life.” My guest on this week’s episode of The Lifestyle First Podcast is Professor Gordon Mathews from the Department of Anthropology at the Chinese University of Hong Kong. Professor Matthews is the author of “What makes Life Worth Living?” and has co-authored a number of other books. In this episode: We explore what the word Ikigai embraces We discuss the acceptance of not knowing what the meaning of life is and the acceptance that life is painful We highlight purpose related to the future, the present and the past and how this changes as we get older We uncover the way Ikigai is used in Japanese culture as an ordinary term We talk about how Ikigai is both practical and a feeling connected to what’s important We explore death - how our fear of death changes as we get older and how to look forward to death We recognise that we all have ikigai – we just need to look into ourselves to find it. 1. The one question we discuss is “How do I know my Ikigai? 2. The two references we look at are (i) Matthews., G. What makes life worth living? 1996. University of California Press. https://www.amazon.co.uk/What-Makes-Life-Worth-Living/dp/0520201337 (ii) Solomon, S., Greenberg, J., Pyszczynski, T. The Worm At The Core. 2015. Allen Lane https://www.amazon.co.uk/Worm-Core-Role-Death-Life/dp/0241217253 3. The three actions to take are · Laugh at yourself – most of your struggles are not very important in the end · Remember what’s important · Enjoy the gift of life – live so that when you die you say thank you Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Host Newsletter: https://dralkapatel.com/mailinglist Website: 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: | |||