So, I set myself a goal of writing a book about action. How do you actually take action on your health? And I think I say it early on in the book. I say, “Look, if you want more of the science about this, my recommendation is go to my first two books,” or go to any of your books. The science is there, but what I really try to do, Mark, and I’ve really seen in the UK that I think I’ve managed to do that given the impact it’s having, given the amount of people who are finding it really useful is I’ve tried to distill everything I know for almost 20 years of seeing patients. Distill it all down and go, “Okay, if you want a book that’s going to show you what to do and how to do it, I’m just going to give you exactly what you need to do,” and I’m really proud of it. It may not seem like this. I mean, you’ve obviously written what? A gazillion books. How many books have you written now? 15? Something like that? 20? Rangan Chatterjee: Thanks for that. It’s funny that this was the last thing that went into the book. I actually thought I’d finished the book, and I was like looking at my manuscript. I thought, yeah, okay, I’ve finally done it. Then it came to me, then I thought… I usually roll my eyes at this kind of titles even though I'm aware they're catchy and people like doing as little as possible (quilty!) and get the most/best results.

Marie Forleo: Hey. It’s Marie Forleo, and welcome to another episode of MarieTV and the Marie Forleo Podcast. Now, if one of your long-standing goals is to feel better in your mind, your heart, and your body, you are going to love today’s guest. Marie Forleo: Yeah. I love this, too. You go into this in such easy depth in the book. I say that because the book is so much fun to go through. This notion of building it onto habits, BJ Fogg’s book, Tiny Habits, which I loved, because it explained exactly what we’re talking about so clearly that if you can link up a new, simple, small, easy to do habit to something that you already do. For years, my mother has been at me to significantly change my diet. I’ve been very resistant, not least because I don’t actually think I have such a terrible diet. Over a decade ago, I talked her into getting the internet. You see, both of us are Irish, and we remain Irish despite having lived most of our lives in Australia (she’s much more Irish than I am, of course, even if we both were born there) and so our being bloody-minded just goes with the territory. You know, there are very, very good reasons why the Troubles lasted 30 years… What I like most about this book is that it says that if you want to change your life – and I guess we all do want to do exactly that – that you have to start by creating new habits. The problem is that new habits need to out-compete old habits, and old habits tend to be both comfortable and bad. Bad old habits have been around for so long that they are damn hard to dislodge. Also, one of the least attractive things about us humans is we believe we have ‘natural dispositions’, and these dispositions almost always mean we are doomed to continue in our bad habits because we were born bad. Dr. Rangan Chatterjee has an inspiring vision for making vibrant health achievable for everyone. Heis undoubtedly in the vanguard of the new medicine, and I cannot support him more strongly.”But at the same time, I flipped it and said if you want more of something, right? If you want happiness, if you want to improve longevity, if you want better brain health, better concentration, better focus, I’ve chosen three for you. Now I say, look, you don’t have to follow them. You can choose your own three. But if you want a better guidance to get you started, here are the three that I’ve seen work incredibly well with my patients. Unfortunately, most of these I am unable to do without the aid of one of my physiotherapists, who have both gone on holiday for the next three weeks. I can’t do them by myself because I can’t do an exercise and look at the book at the same time, and am unable to remember exercises in my head without having done them hundreds of times.

After many years of seeing patients, I have come to the realisation that all of us can feel much better than we currently do. In fact, good health is accessible to every single one of us – the starting point is my ‘Four Pillars’. It’s time to feel better than you ever have before. When I finally got her onto the internet, and just as I told her it would, it opened up a whole new world to her. I learnt at the time that it is insanely difficult to explain to someone ‘in theory’ why they will like the internet. She would ask me what I did on the internet and when I would tell her, she would basically just yawn. With progressive medicine, I focus on finding the root cause of diseases and help my patients make their illnesses disappear.In fact, I think there’s about five to ten schools already this year in the UK, who’ve taken Feel Better in 5 and have started to implement the core components of it in their wellbeing program. As a parent myself, it makes me really, really happy. The vast majority of today’s health problems are rooted in our busy, modern lifestyles. So many people say they don’t have time for the gym, to overhaul their diet, to spend the quality time they want to with their loved ones—our wellbeing often gets added to a to-do list. One example is the “Tea Ritual”- “Stop what you are doing and sit attentively with a friend or partner”. I’ve practiced medicine for nearly 20 years and I’m taking a stand. People are needlessly suffering and this is preventable and unacceptable.

The point I’m trying to make is, rule number one for behavior changes, you have to make it easy, because even when your motivation drops, as it will, you’ll still do it. So I really think that’s an important rule. Ma, no one’s asking you to do the stuff I do on the internet – there’s so much more… you can…you can’ and then I would go on and on, giving an endless list of things she could do. None of which interested her in the least. So a few years ago, Marie, in my practice, this, I think it was 42, this gentlemen, 42-year-old man, comes in to see me. He was complaining of the kind of symptoms that many people complain of these days. He was low in energy, and he was struggling with this mood. He said, “Dr. Chatterjee, I want to help. You know, I just don’t feel so well.” From reducing anxiety and pain to upping your energy and focus, Dr. Chatterjee shares simple, effective ways you can transform your health in 5 minutes a day. Remember, the exercises above are just a guide, feel free to adapt this to suit your own needs and your own kitchen environment.

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