Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work

In this episode, you will learn how to make healthy living unbelievably easy. 

Today, Dr. Rangan Chatterjee is distilling over 20 years of experience and thousands of patient success stories into just four key steps to a happier and healthier life. 

Dr. Rangan Chatterjee is a world-renowned physician, bestselling author, and the host of Europe’s #1 health and wellness podcast. Today, he will simplify the overwhelming topic of health and empower you to trust what feels good for your body.

He is going to share practical and actionable tools you can incorporate into your life, starting today, including a simple 5-minute workout you can do in your kitchen and a proven framework to help you stop cravings and stay in control. 

Whether you want to cut back on sugar, sleep better, move more, boost your energy, or reduce stress, this episode has everything you need to start feeling better today.

And stick around until the end of this episode because Dr. Chatterjee is talking openly about the stress that comes with caregiving: whether it’s for aging parents, a partner, your kids, or even yourself. What he has to share is truly powerful.

If you like this empowering and informative episode, your next listen should be this one: Eat THIS to Lose Fat, Prevent Disease, & Feel Better Now With Dr. William Li

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In this episode:

• 10:43: Dr. Chatterjee’s Four Pillars of Health.
• 16:03: The First Pillar: Food.
• 44:50: The Second Pillar: Movement.
• 59:10: The Third Pillar: Sleep.
• 01:09:46: The Fourth Pillar: Relaxation.
• 01:21:32: Managing Stress as a Caregiver.

‍Featured Expert: Dr. Rangan Chatterjee 

• Follow him on Instagram
• Subscribe to his YouTube channel
• Listen to his podcast
• Check out his website 
• Read Dr. Chatterjee's newest book on how to create lasting change,
  Make Change that Lasts
• Learn more about Dr. Chatterjee's 4 pillars of health in his book, The 4 Pillar Plan
• Find his 5 minute kitchen workout here

‍Additional Resources:

• National Institutes of Health: Nutrition Basics
• Columbia University Irving Medical Center: How to Choose a Diet That’s Right for You
• Harvard School of Public Health: Stress and Health
• Healthline: 10 Science-Backed Reasons to Eat More Protein
• Harvard School of Public Health: Protein
• NPR: Women who do strength training live longer. How much is enough?
• Business Insider: 8 keystone habits that can transform your life
• NBC News: 6 mental tricks tricks that help make exercise a habit
• National Institutes of Health: Creating Healthy Habits
• Heart.org: Where do food cravings come from – and can we stop them?
• Harvard Medical School: Why keep a food diary?
• Obesity Science & Practice: How does plate size affect estimated satiation and intake for individuals in normal‐weight and overweight groups?
• Harvard Medical School: Adding weight lifting to workouts may boost longevity
• Scientific American: How the Brain Makes and Breaks Habits
• Dialogues in Clinical Neuroscience: Habit formation
• University of North Carolina Chapel Hill: 8 Traits of Emotional Hunger‍
• CNN: There’s a scientific reason you crave junk food when you don’t get enough sleep