Feel Better, Live More with Dr Rangan Chatterjee

If you have ever struggled with your weight, low energy, pre-diabetes or even type 2 diabetes, this is a conversation that could change your life. Dr David Unwin is an NHS GP who not only put his own type 2 diabetes into drug free remission, he has also helped over 150 patients do the same in a standard UK general practice – with ordinary people, on ordinary budgets, using food and lifestyle. It’s estimated that around 7/8ths of the adult population are metabolically unhealthy, which means that only a tiny minority of us are truly metabolically well. And this is a serious issue because poor metabolic health is one of the root cause drivers of insulin resistance, type 2 diabetes, cardiovascular disease, strokes, Alzheimer’s and many forms of cancer. In fact, this is one of the main reasons why I co-founded Do Health https://drchatterjee.com/do-health/ - a personalised health companion, powered by your individual biology and lifestyle - as a way of helping people improve their metabolic health early, well before they get sick in the future. In this week’s episode, we cover: The early signs of poor metabolic health, and why symptoms like fatigue, belly fat and brain fog are often overlooked. Why many issues we see as ‘normal ageing’ are actually signs of insulin resistance. How David himself reversed his own type 2 diabetes and, at the same time, improved his mood, energy and cognition. How reducing starchy carbohydrates if you have metabolic dys-regulation can dramatically improve blood sugar control Why so many of us struggle with bread, pasta, and ultra processed foods – and how food addiction may be silently driving our behaviour. The two women who helped David rethink everything he thought he knew about food, hope and healing And why it’s never too late to work on your metabolic health and why doing so can change every aspect of your life. One of the things I love most about David is his passion. He really is someone who genuinely wants to improve the health and lives of his patients and our hope is this conversation empowers you to make small changes that will improve your blood sugar, weight, energy, and ultimately, your future.   Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.   Thanks to our sponsors: https://boncharge.com/livemore https://thewayapp.com/livemore   Show notes https://drchatterjee.com/611⁠   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.

What do you think you might be saying on your deathbed? Will you be looking back at your life with a sense of joy and completeness, or, do you think that perhaps you might be consumed with regret? As this week’s guest shares, “It’s easy to assume that you will live with great health to a ripe old age, then die peacefully in your sleep wearing your favourite pyjamas but it doesn’t work out that way for most people…” Bronnie Ware is an internationally acclaimed speaker and author of the bestselling memoir, The Top Five Regrets of the Dying. Published more than 10 years ago, it’s been translated into 32 languages and continues to attract new audiences. The book is about her eight years as an end-of-life carer, the close relationships she formed, and lessons she learned from those dying people, which changed her life forever. In this conversation, we discuss some of the various regrets of the dying and what they can teach us so that we can live better lives, right now. We talk about the concept of choice. Everything we do, or don’t do, has a price – be it time or money. Our culture incentivises what we can measure – salaries, possessions, status, social media ‘likes’ and comments. But Bronnie urges us to realise the sacredness and value of our time. Is something a choice worth making if it means you have to sacrifice time with your loved ones? Is it worth pushing extra hard for the promotion that may bring you more money but also more stress and more time away from home? These are decisions that I think we all need to wrestle with from time to time if we are truly going to be living a contented and intentional life. We also talk about the real meaning of regret, what it means to be courageous, and how self-compassion can help us see our mistakes as a natural part of life and growth. Importantly, Bronnie also defines the qualities and habits she observed in those patients who reached the end of life with no regrets – what can we learn from these people? Death can be a topic that many people shy away from discussing but Bronnie is a wonderful soul who is able to talk about death in a relatable, powerful and authentic way. Appreciating we are going to die is the first step to getting more out of life. This really was a thought-provoking and intimate conversation. 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. For other podcast platforms go to https://fblm.supercast.com. Thanks to our sponsors: https://www.thewayapp.com/livemore https://drinkag1.com/livemore   Show notes https://drchatterjee.com/610   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.

Did you know that your daily habits directly affect the speed at which your brain is ageing and your risk of getting Alzheimer’s disease in the future? 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 573 of the podcast with medical doctor, board-certified surgeon, and expert in preventive health, Dr Darshan Shah. This was one of the most-listened-to podcast episodes in the UK in 2025, and one that clearly resonated with so many of you. In this clip, Darshan shares practical advice that could transform how you think about your health and we explore some of the most important daily habits that could add decades to your life.  These practical, evidence-based changes can help you feel better not just now, but for decades to come. Thanks to our sponsor ⁠⁠⁠https://drinkag1.com/livemore Show notes and the full podcast are available at https://drchatterjee.com/573 Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts ⁠⁠https://apple.co/feelbetterlivemore⁠⁠ For other podcast platforms go to ⁠⁠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.

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. For other podcast platforms go to https://fblm.supercast.com.   Thanks to our sponsors: https://www.vivobarefoot.com/livemore https://drinkag1.com/livemore   Show notes 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.

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: Have a morning routine – to dramatically reduce early micro stress doses and positively shape the rest of your day. Learn a breathing technique you can take anywhere – because the way you breathe is powerful information for your body. Stop taking things personally – because learning to create space between what happens and how you respond is a surefire stress reliever. Practice true prevention – and stop worrying about your future health, with my revolutionary new app, Do Health. Find out how you can be one of the first to try it! www.drchatterjee.com/do 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 in a brand new format in the UK, in its original format in many other countries and as an audiobook 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. For other podcast platforms go to https://fblm.supercast.com.   Thanks to our sponsors: https://drinkag1.com/livemore http://thewayapp.com/livemore   Show notes 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.