Feel Better, Live More with Dr Rangan Chatterjee

How to Stop Overthinking and Start Moving Forward with Dr Shadé Zahrai #608

Most of us want our lives to feel calmer, clearer and more aligned. Yet so often, we hesitate, overthink or delay the changes we know would help us feel better. This week’s guest believes that what holds us back is not a lack of motivation or confidence, but a lack of self-trust, which is the foundation that shapes everything from our habits to our relationships. This week on, I’m joined by Dr Shadé Zahrai. Shadé is a behavioural researcher, award-winning peak performance educator and leading authority on confidence and self-doubt. In her new book, Big Trust: Rewire Self-Doubt, Find Your Confidence and Fuel Success, her message is simple: we need to stop getting in our own way, loosen the grip of self-doubt and learn how to back ourselves when it counts. Many of Shadé’s insights are shaped by her own journey. After years in corporate roles that were filled with intense self-doubt and even physical anxiety, she found herself starting again when the pandemic hit and her work fell away overnight. Creating simple videos from home to support others became an unexpected turning point - and ultimately the foundation of the work she does today. During our conversation, we discuss: * Why self-trust sits at the heart of confidence, action and meaningful change, and how waiting to ‘feel ready’ keeps so many of us stuck. * The four key attributes that make up self-trust, how our identity shapes our behaviour and why small daily choices become meaningful “proof points” of who we want to become. * Why confidence doesn’t come first, and why self-trust, not motivation, is what allows us to take action. * How repeatedly breaking promises to ourselves erodes our identity, and why keeping small commitments rebuilds a sense of capability and worth. * The powerful connection between our inner narrative and our wellbeing, and how shifting our story changes the way we experience life. Shadé believes that we are not defined by our doubts but by the choices we make when doubt appears. This episode offers a compassionate, practical guide to strengthening the trust we place in ourselves and invites us to stop outsourcing our worth to external validation. Only then can we reconnect with our core values and begin living from a place of clarity and courage. I hope you enjoy listening. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore [https://apple.co/feelbetterlivemore]. For other podcast platforms go to https://fblm.supercast.com [https://fblm.supercast.com/].   Thanks to our sponsors: https://www.vivobarefoot.com/livemore [https://www.vivobarefoot.com/livemore] https://drinkag1.com/livemore [https://drinkag1.com/livemore]   Show notes https://drchatterjee.com/608 [https://drchatterjee.com/608]   DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

How To Reinvent Your Life in 2026: 5 Powerful Habits That Really Work! with Dr Rangan Chatterjee #607

What has the biggest impact on your health and happiness today? Perhaps you’re thinking it’s work, money, what you eat, how you sleep… Maybe it’s your friends and family and how you interact with them… These are all valid answers. But let me put it to you that I think there’s one factor that is linked to, but overrides, all of these things: stress. For this bonus New Year’s Day episode, I wanted to speak to you directly about stress, so you can take action to stop it controlling your life in 2026. A bit like my Boxing Day podcast a few days ago, his episode is designed to gently inspire you at the start of the year, to help you reflect on your life, and to encourage you to create positive change in the months ahead. So I’m sharing with you the five simple habits that I know will help you reduce the impact of stress and transform your wellbeing this year. In this episode I reveal why it’s so important to: 1. Have a morning routine – to dramatically reduce early micro stress doses and positively shape the rest of your day. 2. Learn a breathing technique you can take anywhere – because the way you breathe is powerful information for your body. 3. Stop taking things personally – because learning to create space between what happens and how you respond is a surefire stress reliever. 4. Practice true prevention – and stop worrying about your future health, with my revolutionary new app, Do Health [https://dohealth.co/?utm_campaign=rangan_launch&utm_medium=podcast&utm_source=drchatterjee&utm_content=podcast_607]. Find out how you can be one of the first to try it! www.drchatterjee.com/do [https://dohealth.co/?utm_campaign=rangan_launch&utm_medium=podcast&utm_source=drchatterjee&utm_content=podcast_607] 5. And prioritise your sleep – by optimising light exposure, being aware of caffeine and creating a calming evening routine. I genuinely hope this episode helps you see stress differently and reminds you that small, consistent changes can have a profound impact. A little stress is part of life – but chronic stress doesn’t have to be. And if you want to find out more about optimising your health in 2026, my book Happy Mind Happy Life is available TODAY [https://amzn.to/4qMezaX] in a brand new format in the UK, in its original format in many other countries and as an audiobook [https://amzn.to/3JxriIh] which I narrate all over the world!   Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore [https://apple.co/feelbetterlivemore]. For other podcast platforms go to https://fblm.supercast.com [https://fblm.supercast.com/].   Thanks to our sponsors: https://drinkag1.com/livemore [https://drinkag1.com/livemore] http://thewayapp.com/livemore [http://thewayapp.com/livemore]   Show notes https://drchatterjee.com/607 [https://drchatterjee.com/607]   DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

5 Simple Ways To Transform Your Happiness in 2026 with Dr Rangan Chatterjee #606

Is happiness a skill you can develop? Or is it a place you find yourself, if you’re lucky? Today’s podcast is a bonus episode that I’ve recorded, from me to you, to demonstrate that yes, happiness is about more than just chance. These special Boxing Day podcasts are becoming a bit of a tradition now (look out for one I’ll be releasing on New Year’s Day too). And in this one, I share five powerful ideas with you – five happiness habits that can transform your life in meaningful ways. They’re all explored in much greater detail in my book Happy Mind Happy Life: 10 Simple Ways to Feel Great Every Day, which is being re-published in the UK in an exciting new format on 1 January 2026. But you can leverage your happiness levels right away by listening today. Here’s a quick overview of what you’ll learn: 1. Happiness is a Skill - Discover the difference between ‘junk happiness’ and ‘core happiness’ to feel more content, in control, and aligned with your values. 2. Define Success for Yourself - Imagine yourself on your deathbed and identify three things you’ll wish you had done. What can you do now to move toward that ending? 3. Eliminate Choice - We make thousands of decisions a day, and each one drains mental energy. By creating routines and reducing choice, you can reduce that stress. 4. Make Time Stand Still - Identify ‘flow state’ activities that make you lose track of time, and schedule them as investments in your happiness. 5. Seek Out Friction - If someone upsets you, ask yourself why their words affected you so much. Rewriting their story with compassion will increase your own sense of control. I hope this episode helps you and your family cultivate lasting happiness in 2026 and beyond. I explore all these ideas and many more in my newly formatted book Happy Mind Happy Life - available here as a paperback [https://amzn.to/4qMezaX] or as an audiobook [https://amzn.to/3JxriIh], which I am narrating. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore [https://apple.co/feelbetterlivemore]. For other podcast platforms go to https://fblm.supercast.com [https://fblm.supercast.com/].   Thanks to our sponsor: https://drinkag1.com/livemore [https://drinkag1.com/livemore]   Show notes https://drchatterjee.com/606 [https://drchatterjee.com/606]   DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

BITESIZE | The 5 Minute Morning Habit That Can Transform Your Life | Dr Rangan Chatterjee #605

Journalling regularly can help improve sleep, lead to better decision making and reduce symptoms of anxiety and depression. It has also been shown to decrease emotional stress, make it easier to turn new behaviours into long term habits, improve the quality of our relationships and, ultimately, help us lead more mindful and intentional lives. Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests. Today’s clip is from episode 413 of the podcast which was a solo episode I recorded to celebrate the launch of my ‘3 Question Journal’ where I outlined the transformative power of journaling.  Over the years, I’ve recommended a journalling practice to thousands of my patients, and I’ve experienced the benefits first-hand in my own life too. In this clip, I share a simple way to begin each day by asking yourself three powerful questions. They are deceptively simple, and answering them will take less than 5 minutes, but doing so regularly can prove transformative. If want to take a look at ‘The 3 Question Journal’ go to: https://drchatterjee.com/journal [https://drchatterjee.com/journal] Thanks to our sponsor ⁠⁠⁠https://drinkag1.com/livemore [https://drinkag1.com/livemore] Show notes and the full podcast are available at https://drchatterjee.com/413 [https://drchatterjee.com/413] Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts ⁠⁠https://apple.co/feelbetterlivemore⁠⁠ [https://apple.co/feelbetterlivemore%E2%81%A0%E2%81%A0] For other podcast platforms go to ⁠⁠https://fblm.supercast.com. [https://fblm.supercast.com] DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

How To Reconnect With Your Intuition & Learn To Trust Yourself Again with Dr Tara Swart #604

What is intuition? What happens when we die? And, how does trauma get stored in our bodies? These are just a few of the fascinating themes I explore in today’s episode with returning guest, Dr Tara Swart. Tara is a neuroscientist, a former medical doctor & psychiatrist, a lecturer at MIT, an executive coach and author of 2 books, including her very latest The Signs: The New Science of How to Trust Your Instincts.   In this episode, Tara shares her own personal story about love, loss, and learning to trust herself again, after the death of her husband, Robin. This life changing experience left her questioning her deepest beliefs as a scientist, when in the midst of her grief, she started noticing unusual signs that she felt - she was unable to ignore. At first, she was sceptical, but these moments gradually helped her reconnect with her intuition in ways she never expected.   In our conversation, we explore: * What intuition really is and how to start accessing it again * The gut-brain connection, and how emotions, trauma, and even grief can be stored (and released) in the body. * The practical tools and techniques that helped Tara - and can help you - rediscover your own intuition, including journaling, creative practices and nature * How to gently challenge your beliefs and open yourself to possibility (even if, like Tara, you’re sceptical at first). * Reflections on what science can and can’t explain - and why sometimes, believing in something greater (be it love, the universe, or connection itself) can be a healing force. * How to help your children (or yourself!) grow up with a stronger trust in their inner wisdom, without fear or ridicule. We also talk about the disconnection that many of us feel in the modern world, the transformative power of nature and the many different ways in which humans try to make sense of death.   This is a raw, honest and thought-provoking conversation that I’m certain will leave you feeling inspired and eager to rediscover your own inner wisdom.   Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore [https://apple.co/feelbetterlivemore]. For other podcast platforms go to https://fblm.supercast.com [https://fblm.supercast.com/].   Thanks to our sponsors: https://join.whoop.com/livemore [https://join.whoop.com/livemore] https://www.boncharge.com/livemore [https://www.boncharge.com/livemore] https://www.calm.com/livemore [https://www.calm.com/livemore] https://thriva.co/ [https://thriva.co/]   Show notes https://drchatterjee.com/604 [https://drchatterjee.com/604]   DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.