The Lifestyle First Podcast

#9.11: Bonus: “Be an action taker.” 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 key actions from each season. Episode 1, Life’s Purpose. 1. Know your why feeling- feel that warmth and contentment- when you make a decision, ask yourself, is this going to give you my why feeling? 2. Visualise having already achieved what you want to achieve. 3. Ask yourself what happens if you don’t do what you have set up to do. Episode 2, Identity. 1. FHB Practice – Feet on Floor, Hand on Heart, Body on Breath. 2. Do a gratitude practice - write down 3 things that made you feel grateful. 3. Take care of your limiting I Am statements- move a negative statement into the past tense or release it into a potential. Episode 3, Food. 1. Move to a plant based diet. 2. Spend time with friends and family – experience the joy of living and connecting and not the fear of dying. 3.  Pay attention to how you feel with whatever changes you make- whatever you do has a corresponding benefit, if is pleasureable and meaningful you’ll do more of it. Episode 4, Exercise. 1. Focus on your core values and lend these values to your fitness routines. 2. Find the playful elements – connect fun to your goals to soften your goals. 3. Make the time- prioritise time for exercise and repair because it’s important to you. Episode 5, Sleep. 1. Don’t be fooled by the feeling of sleepiness- even if you don’t feel sleepy, you still need sleep. 2. Eat fruit high in antioxidants. 3. Eat yoghurt with friendly bacteria. Episode 6, Time Out. 1. Find a way to connect with yourself everyday – try journaling or writing a letter to connect with your core inner self. 2. Ask yourself “what else is possible?” – create a headspace of curiosity and possibility and openness rather than judgement and closed thinking. 3. Find a way to be useful to another person. Episode 7, Your Connections. 1. Practice good connection when interacting and focus on creating trust and security instead of just focusing on issues and concepts and ideas. 2. Use touch and proximity in interactions when you can- closing the distance changes the meaning of a conversation. 3. Remove distractions when communicating- be present in the moment, pay attention. Episode 8, Learning Habits. 1. Break your challenges into small chunks. 2. Reward yourself for your actions. 1. Create a short, middle and long-term goal. Episode 9, Emotions. 1. Build moments of reflection into your working day. 2. Build mental fitness gradually. 3. Work with someone who can help you navigate your internal landscape. Episode 10, First Motivation and Mindset. 1. Recognise imposter syndrome in yourself, be self-aware. 2. Be willing to entertain other perspectives. 3. Keep a praise file to draw yourself back to the positive. What one action will you take? Leave your comments below. --- Send in a voice message: https://anchor.fm/dr-alka-patel/message

Take the LQ test: https://dralkapatel.com/lq-test/ My guests on this week’s episode of The Lifestyle First Podcast are Lea Sellers and Rosalind Adler from The Confidence People Lea is a media trainer and communications consultant and has been a producer on programmes such as Question Time, Newsnight and Channel 4 News, And Rosalind  is a trainer specialising in communications skills and her work is informed by her parallel careers as an actress and writer. In this episode we: · Discuss how to define imposter syndrome · Explore the disconnect between perceived and actual performance · Highlight the root of imposter syndrome in fear · Explore gender differences in the manifestation of imposter syndrome · Explore varying presentations · Consider self-doubt as a strength and recognition of humility -x- 1. The one question we discuss is “how can I banish imposter syndrome?” 2. The two references we look at are (i) Dr Denise Cummins - Do You Feel Like an Imposter? https://www.psychologytoday.com/gb/blog/good-thinking/201310/do-you-feel-impostor (ii) Valerie Young. The Secret Thoughts of Successful https://smile.amazon.co.uk/Secret-Thoughts-Successful-Women/dp/0307452719/ref=sr_1_1?crid=3MBXG0XM8HTS9&keywords=valerie+young+imposter+syndrome&qid=1646165654&sprefix=valerie+youn%2Caps%2C70&sr=8-1 3. The three actions to take are: · Self-awareness: noticing characteristics · Willingness to entertain other perspectives · Keep a praise file Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.theconfidencepeople.com/ Email [email protected] Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ 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: https://anchor.fm/dr-alka-patel --- Send in a voice message: https://anchor.fm/dr-alka-patel/message

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. https://smile.amazon.co.uk/Just-Connect-Brilliant-Relationships-Effortlessly/dp/1838044566/ref=sr_1_1?crid=3LUJQU0IF48C2&keywords=lori+west+just+connect&qid=1645780224&sprefix=lori+west+just+connect%2Caps%2C71&sr=8-1 3. The three actions to take are: · Build moments of reflection into your working day, remembering to mentally breathe both in and out · Build your mental fitness gradually, as you would any other type of fitness · Work with someone who can help you navigate your internal landscape, as it can occur initially as uncharted territory Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- 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: https://dralkapatel.com/ Socials: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk --- Send in a voice message: https://anchor.fm/dr-alka-patel/message

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 https://smile.amazon.co.uk/Habits-Happy-Brain-Serotonin-Endorphins/dp/1440590508/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644595189&sr=8-1 (ii) Status Games. Loretta Breuning. 2021 https://smile.amazon.co.uk/Status-Games-Why-Play-Stop/dp/1538144190/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644595163&sr=8-5 3. The three actions to take are: · Break big challenges into small chunks, focusing on the behaviour you want · Reward yourself for doing a particular behaviour · Give yourself a short-term, middle-term and long-term goal Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- 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: https://dralkapatel.com/ Social:s https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk --- Send in a voice message: https://anchor.fm/dr-alka-patel/message

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 https://smile.amazon.co.uk/Wired-Love-Understanding-Partners-Conflicts/dp/1608820580/ref=sr_1_1?crid=3SJBD6UUQ4SJK&keywords=wired+for+love&qid=1644673144&sprefix=wired+for+love%2Caps%2C58&sr=8-1 3. The three actions to take are: · Use touch and proximity in interactions · Practice good connection instead of just talking about issues · Remove distractions when communicating Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- 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: https://dralkapatel.com/mailinglist --- Send in a voice message: https://anchor.fm/dr-alka-patel/message

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 https://smile.amazon.co.uk/Keep-Moving-Notes-Creativity-Change/dp/1982132078/?_encoding=UTF8&pd_rd_w=EDUHf&pf_rd_p=662d1ba3-66b0-4454-81f1-78fad52249a6&pf_rd_r=FKP8W8EGPX07HH53GP8Q&pd_rd_r=c858206a-a5eb-4295-86a9-fb4b41d26c3d&pd_rd_wg=hOFNB&ref_=pd_gw_ci_mcx_mr_hp_atf_m (ii) Keep moving – The Journal – thrive through change and create a life you love https://smile.amazon.co.uk/Keep-Moving-Journal-Thrive-Through/dp/1982196270/?_encoding=UTF8&pd_rd_w=EDUHf&pf_rd_p=662d1ba3-66b0-4454-81f1-78fad52249a6&pf_rd_r=FKP8W8EGPX07HH53GP8Q&pd_rd_r=c858206a-a5eb-4295-86a9-fb4b41d26c3d&pd_rd_wg=hOFNB&ref_=pd_gw_ci_mcx_mr_hp_atf_m 3. The three actions to take are: · Ask yourself “what else is possible?” – create a headspace of curiosity · Find a way to connect with yourself everyday – try journaling · Find a way to be useful to another person Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://maggiesmithpoet.com/ Socials @maggiesmithpoet https://twitter.com/maggiesmithpoet https://www.instagram.com/maggiesmithpoet/ Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk --- Send in a voice message: https://anchor.fm/dr-alka-patel/message

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” https://youtu.be/o0q3veMwv6A (ii) Vaccaro, A. et al. Sleep loss can cause death through accumulation of reactive oxygen species in the gut.  Cell. 2020.181 (6): 1307-1328 https://www.sciencedirect.com/science/article/pii/S0092867420305559 3. The three actions to take are: · Don’t be fooled by the feeling of sleepiness · Eat fruit high in antioxidants · Eat yoghurt with friendly bacteria Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://neuro.hms.harvard.edu/faculty-staff/dragana-rogulja Host Newsletter: https://dralkapatel.com/mailinglist Website: https://dralkapatel.com/ 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: https://anchor.fm/dr-alka-patel --- Send in a voice message: https://anchor.fm/dr-alka-patel/message

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” https://youtu.be/hmaj_nq28Ag (ii) Linking Your health and fitness to the things that matter most to you – the key to success! https://www.ab-fit.com/abfit-blog/2019/7/10/blog-post-3 3. The three actions to take are: · Focus on core values – lend these values to your fitness routines · Find the playful elements · Make the time- for exercise and repair Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://martinsharp.com 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: https://dralkapatel.com/ 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: https://anchor.fm/dr-alka-patel --- Send in a voice message: https://anchor.fm/dr-alka-patel/message

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. https://smile.amazon.co.uk/Undo-Lifestyle-Changes-Reverse-Diseases/dp/0525480021/ref=sr_1_1?crid=10V9LUXEB4STQ&keywords=undo+it+dean+ornish&qid=1641584719&sprefix=undo+it+dean+ornish%2Caps%2C128&sr=8-1 (ii) Book: The Spectrum. Ballantine Books. 2008 https://smile.amazon.co.uk/Spectrum-Scientifically-Proven-Program-Better/dp/0345496310/ref=sr_1_1?crid=2N4MQZXXMIM8B&keywords=spectrum+dean+ornish&qid=1641584668&sprefix=spectrum+dean+ornish%2Caps%2C80&sr=8-1 3. The three actions to take are · Food- move to a plant based Ornish diet · Exercise - If you like it, you’ll do it · Pay attention to how you feel with whatever changes you make- whatever you do has a corresponding benefit Which of these 3 actionable tips will you implement? Leave your comments below. -x- DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health. -x- Find Out More/Contact/Follow: Guest: Website https://www.ornish.com/ 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: https://dralkapatel.com/ Members Lounge: https://thelifestylefirstlounge.com/ Social: https://www.linkedin.com/in/dralkapateluk/ https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk --- Send in a voice message: https://anchor.fm/dr-alka-patel/message

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 https://neilseligman.com/ 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: https://dralkapatel.com/ 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 --- Send in a voice message: https://anchor.fm/dr-alka-patel/message