Rangan Chatterjee's Blog, page 55

Episode 25: Eat Your Way to Better Health with Dale Pinnock - Dr Rangan Chatterjee

Dr Chatterjee talks to author, chef and nutritional medicine expert, Dale Pinnock aka ‘The Medicinal Chef’, about the various diets that he has tried and how we can eat to improve our heart health, anxiety, depression and type-2 diabetes.

Episode Highlights:

How old was Dale when he started cooking?
What triggered Dale to start looking at how food can affect his health?
Dale was given the book Fit for Life by Harvey Diamond in his teens.
Why did Dale make drastic changes in his diet to improve his health?
What benefits has Dale experienced after trying different diets?
Dale talks about going Vegan and about it’s rise in popularity recently.
Rangan discusses social media and its role as a communication tool for health messages.
Which types of fats does Dale recommend, and which should you steer clear of?
How does Dale recommend getting Omega-3 if you are Vegetarian or Vegan?
Can our diets play a part in cardio-vascular health, type 2 diabetes as well as anxiety and depression?
What foods and nutrients does Dale recommend for good brain health and why?
As a starting point, Dale recommends his book The Power of Three: The 3 nutritional secrets to a longer, healthier life with 80 simple recipes which tackles tips across these 3 areas:


Blood-sugar balance
Fatty acid balance
Micronutrient density


Rangan and Dale discuss the importance of making food taste delicious, a communal time for families as well as healthy and nourishing for your body.
Dale shares some of the tips he has given to families he works with in the 2nd series of the ITV series Eat, Shop, Save.
Dale explains his online nutrition course Nutrition Coaching Monthly, available for anyone and everyone who would like to learn more about nutrition in their everyday lives.
Hear Dale’s top tips for successfully changing your diet.
Link to Feel Better, Live More podcast survey.

'What we eat has the capacity to make real, significant, meaningful change in our lives.'
Click To Tweet

More Info on Dale

Website  Instagram  Facebook  Twitter  YouTube

Read Dale’s blog
Dale’s recipes
Dale’s nutrition course
Links to Dale’s books below

Dr Chatterjee’s blog:

The rainbow chart
Why low fat eating can make you fat
Feel Better Live More Podcast Survey
Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar Plan
Now available in the US & Canada with the title How to Make Disease Disappear
Pre-order Dr Chatterjee’s NEW book The Stress Solution.

Links to Dale’s books

Eat Shop Save: Recipes & mealplanners to help you EAT healthier, SHOP smarter and SAVE serious money at the same time
The Clear Skin Cookbook: The vital vitamins and magic minerals you need for smooth, blemish-free, younger-looking skin
Eat Your Way to a Healthy Heart: Tackle Heart Disease by Changing the Way You Eat, in 50 Recipes
Medicinal Cookery: How You Can Benefit From Nature’s Edible Pharmacy
The Medicinal Chef: How to Cook Healthily: Simple techniques and everyday recipes for a healthy, happy life
The Medicinal Chef: The Power of Three: The 3 nutritional secrets to a longer, healthier life with 80 simple recipes
Anxiety & Depression: Eat Your Way to Better Health
Digestion: Eat Your Way to Better Health
Heart Disease: Eat Your Way to Better Health
Diabetes: Eat Your Way to Better Health
The Medicinal Chef: Healthy Every Day
The Medicinal Chef: Eat Your Way to Better Health
Healing Foods: Prevent and Treat Common Illnesses with Fruits, Vegetables, Herbs, and More

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Episode 24: How To Be Well with Dr Frank Lipman - Dr Rangan Chatterjee

Dr Chatterjee talks to US doctor and functional and integrative medicine expert, Dr Frank Lipman.  They discuss Frank’s philosophy of combining traditional Eastern medicine with nutritional science and the best of Western medicine for long-term health and wellness.

Episode Highlights:

How did the political landscape in South Africa during Frank’s childhood and medical training form his future path in medicine?
What differences did Frank see in medical practices between Johannesburg and New York and how did this lead him to challenge his practices?
How has traditional Chinese medicine influenced Frank’s medical approach?
Frank’s influencers include Jeffery Bland, Functional medicine doctor and Harriet Beinfield & Efrem Korngold who wrote Between heaven & Earth, a guide the Chinese medicine.
Frank introduces his book How To Be Well and explains how his years of treating patients with a holistic approach has led him to produce many practical tips for long-term health and wellness.
Hear how Frank recommends eating organic food where possible.  If you cannot afford to eat all organic, he recommends following the Environmental Working Group’s list ‘The Dirty Dozen’.
Hear about the Protect section of Frank’s book including environmental toxins, organic versus non-organic and skincare.
The Unwind section of the book includes relaxation techniques, meditation and connecting with nature.
Frank recommends the Headspace meditation app to his patients.
Link to Frank’s simple guided meditation that Rangan discovered.
Frank and Rangan discuss Connect; being kind & grateful, the importance of regular family interactions and community occasions and the value of connecting with nature.
What are Frank’s top tips for an improved diet?
Hear Frank’s movement strategies and how you should adapt this later in life.
Dr Chatterjee’s recommends his 5-minute kitchen workout to Frank.
Why is sleep so important and how can we improve the quality we get?
What are Frank’s top tips from his book?

'The ordinary activities we do on a daily basis have an extraordinary effect on our health.'
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More Info on Frank

Website  Facebook  Instagram  Twitter  YouTube

Link to Frank’s book – How to Be Well: The 6 Keys to a Happy and Healthier Life
Hear Frank’s Tedx Talk – Breaking the Shackles of Apartheid in Medicine
Frank’s previous book titles:
10 Reasons You Feel Old and Get Fat: And How You Can Stay Young, Slim and Happy!
The New Health Rules: Simple Changes to Achieve Whole-Body Wellness
Revive!: End Exhaustion and Feel Great Again
Total Renewal: 7 Key Steps to Resiliance Vitality & Long Term Health

Dr Chatterjee’s blog:

Link to Dr Chatterjee’s 5-minute Kitchen workout.
Find Dr Chatterjee’s 4 Pillars of Health in The 4 Pillar Plan, also available in the US & Canada with the title How to Make Disease Disappear.
Pre-order Dr Chatterjee’s NEW book The Stress Solution.

Further reading

Read Frank Lipman’s blog.
nytimes.com – Here’s to good health (but no toast).
welland good.com – What does it *really* mean to be in “excellent” health?
Press articles featuring Frank.
Read about the benefits of Forest bathing.

The post Episode 24: How To Be Well with Dr Frank Lipman appeared first on Dr Rangan Chatterjee.

How To Be Well with Dr Frank Lipman - Dr Rangan Chatterjee

Dr Chatterjee talks to US doctor and functional and integrative medicine expert, Dr Frank Lipman.  They discuss Frank’s philosophy of combining traditional Eastern medicine with nutritional science and the best of Western medicine for long-term health and wellness.

Episode Highlights:

How did the political landscape in South Africa during Frank’s childhood and medical training form his future path in medicine?
What differences did Frank see in medical practices between Johannesburg and New York and how did this lead him to challenge his practices?
How has traditional Chinese medicine influenced Frank’s medical approach?
Frank’s influencers include Jeffery Bland, Functional medicine doctor and Harriet Beinfield & Efrem Korngold who wrote Between heaven & Earth, a guide the Chinese medicine.
Frank introduces his book How To Be Well and explains how his years of treating patients with a holistic approach has led him to produce many practical tips for long-term health and wellness.
Hear how Frank recommends eating organic food where possible.  If you cannot afford to eat all organic, he recommends following the Environmental Working Group’s list ‘The Dirty Dozen’.
Hear about the Protect section of Frank’s book including environmental toxins, organic versus non-organic and skincare.
The Unwind section of the book includes relaxation techniques, meditation and connecting with nature.
Frank recommends the Headspace meditation app to his patients.
Link to Frank’s simple guided meditation that Rangan discovered.
Frank and Rangan discuss Connect; being kind & grateful, the importance of regular family interactions and community occasions and the value of connecting with nature.
What are Frank’s top tips for an improved diet?
Hear Frank’s movement strategies and how you should adapt this later in life.
Dr Chatterjee’s recommends his 5-minute kitchen workout to Frank.
Why is sleep so important and how can we improve the quality we get?
What are Frank’s top tips from his book?

'The ordinary activities we do on a daily basis have an extraordinary effect on our health.'
Click To Tweet

More Info on Frank

Website  Facebook  Instagram  Twitter  YouTube

Link to Frank’s book – How to Be Well: The 6 Keys to a Happy and Healthier Life
Hear Frank’s Tedx Talk – Breaking the Shackles of Apartheid in Medicine
Frank’s previous book titles:
10 Reasons You Feel Old and Get Fat: And How You Can Stay Young, Slim and Happy!
The New Health Rules: Simple Changes to Achieve Whole-Body Wellness
Revive!: End Exhaustion and Feel Great Again
Total Renewal: 7 Key Steps to Resiliance Vitality & Long Term Health

Dr Chatterjee’s blog:

Link to Dr Chatterjee’s 5-minute Kitchen workout.
Find Dr Chatterjee’s 4 Pillars of Health in The 4 Pillar Plan, also available in the US & Canada with the title How to Make Disease Disappear.
Pre-order Dr Chatterjee’s NEW book The Stress Solution.

Further reading

Read Frank Lipman’s blog.
nytimes.com – Here’s to good health (but no toast).
welland good.com – What does it *really* mean to be in “excellent” health?
Press articles featuring Frank.
Read about the benefits of Forest bathing.

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Episode 23: The Truth About Meditation with Light Watkins - Dr Rangan Chatterjee

Dr Chatterjee talks to Light Watkins, meditation teacher, international speaker, author of the book Bliss More and creator of The Shine programme.  Light busts some of the commonly held myths about mediation and explains how by taking a different approach, we can all make meditation an enjoyable part of our everyday lives and reap the amazing health benefits that meditation can give us.

Episode Highlights:

How does Light explain the practice of meditation and its rise in popularity in recent years?
What type of meditation does Light practice and teach?
Light explains that learning how to meditate should be the same as learning to swim or learning ballet.
Does your posture matter when you meditate?
What are the direct and indirect everyday benefits that Light believes mediation can provide?
Why does Light think it’s important to make mediation a daily habit?
Light explains how meditation is a progression and that a positive attitude towards it is key.
What are Light’s views on meditation app’s?
When is the best time to meditate?
Light talks about The Shine and why he created the event series.
Hear Light’s top tips for successful meditation.

'Everyone deserves to experience that inner state of bliss.'
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More Info on Light

Website  Instagram  Facebook  Twitter  YouTube

Link to Light’s latest book – Bliss More: How to Succeed in Meditation Without Really Trying
Light’s Tedx Talk Debunking the 5 Most Common Meditation Myths
Event series – The Shine Movement
Light’s first book – The Inner Gym: A 30-day workout for strengthening Happiness
Further reading from Light – Articles

Dr Chatterjee’s blog

Find Dr Chatterjee’s tips for A Daily Practice of Stillness in The 4 Pillar Plan
Now available in the US & Canada with the title How to Make Disease Disappear
Hear Dr Chatterjee’s podcast interview with Michael Action Smith How to stay Calm in a Busy World

Links for further reading

Forbes.com – 7 Ways Meditation Can Actually Change The Brain
MindBodyGreen.com – 13 Really Good Reasons To Start Meditating Every Day
MindBodyGreen Articles by Light Watkins

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Episode 22: Why When You Eat Matters with Professor Satchin Panda PART 2 - Dr Rangan Chatterjee

Dr Chatterjee talks to Professor Satchidananda Panda of the Salk Institute in California, a leading expert in the field of circadian rhythm and whose research is transforming our lives everyday worldwide.

Episode Highlights:

Listen to PART 1 of the podcast.
Satchin & Rangan discuss clinical studies and why Satchin’s My Circadian Clock app is giving him unique feedback, not normally gained in clinical studies.
What are Satchin’s top tips to align your eating-window with your circadian rhythm?
Why does Satchin see Time Restricted Feeding being used as a public health initiative and what could the knock-on benefits be for family and community life?
Hear Satchin and Rangan discuss the similarities of Time Restricted Feeding to concepts from traditional Chinese and Indian medicine.
How does Satchin define his time restricted eating window?
Rangan’s book The 4 Pillar plan has some top tips on the best time to drink caffeine to help you align to your circadian rhythm and improve sleep.
Hear about Satchin’s book The Circadian Code and how it could help you.
How is Satchin researching the Circadian Rhythm for shift workers?

‘I see Time Restricted Feeding as a public health solution to many chronic diseases.’
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More Info on Satchin

Find Satchin on Twitter
Link to Satchin’s paper on how time restricted feeding can prevent some chronic disease
Satchin’s book – The Circadian Code
My Circadian Clock App

Related articles on Dr Chatterjee’s blog

How time restricted feeding could help you lose weight

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Episode 21: Why When You Eat Matters with Professor Satchin Panda PART 1 - Dr Rangan Chatterjee

Dr Chatterjee talks to Professor Satchidananda Panda of the Salk Institute in California, a leading expert in the field of circadian rhythm and whose research is transforming our lives everyday worldwide.

Episode Highlights:

Satchin explains our Circadian Rhythms and how this is reflected in our daily lives.
How did Satchin start to look at time restricted feeding and how did his research begin?
What did Satchin find out about the health of mice and the incidents of chronic disease when restricting their eating window to 10 hours out of every 24 hours?
Hear why Satchin believes that access to food 24/7 has contributed to the rise of chronic disease.
What has Satchin learnt about digestion and the digestive tract and how it works at different rates throughout the day and night?
Listen to how Satchin & Rangan draw on evolutionary history.
Which external factors does Satchin explain affect our circadian clocks?
How does Satchin believe a sleep-deprived brain encourages us to eat more?
Satchin explains recent studies showing that the time of day when certain pharmaceutical drugs are taken can have an impact on their efficacy.
Hear how Satchin is looking at time restricting eating in humans using a mobile app mycircadianclock.org.

'One of the contributors to chronic disease is our ability to have access to food 24/7'
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More Info on Satchin

FInd Satchin on Twitter
Link to Satchin’s paper on how time restricted feeding can prevent some chronic disease
Satchin’s book – The Circadian Code
My Circadian Clock App

Related articles on Dr Chatterjee’s blog

How time restricted feeding could help you lose weight

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Episode 20: IBS, Stress and Gut Health with Professor John Cryan - Dr Rangan Chatterjee

Dr Chatterjee talks to Professor John Cryan, world-leading researcher on the gut-brain axis and Professor of Anatomy & Neuroscience about how the connection between our gut and our brains affects all aspects of our health, including stress, depression, anxiety and IBS.

Episode Highlights:

As a neuroscientist, how did John become to research stress, which led to its link to the gut microbiome?
Hear about the progress John and his team have made so far with their research.
What chronic illnesses to John & Rangan now know can affect and be affected by stress?
John & Rangan talk about stress and why our body reacts in this way and the follow-on effects of chronic stress.
Listen to the research John has done recently on how specific bacterium in the gut, can be more resistant to stress. Link to the study.
Link to John’s book The Psychobiotic Revolution: Mood, Food and the New Science of the Gut-Brain Connection
John talks about how our microbiome is different throughout our lives from first born to old age, from person to person and compared to our ancestors.
Rangan refers to Martin Blazes book – Missing Microbes
John describes the Gut-brain Axis and how we have recently been able to see how the gut can directly influence activities in the brain.
Link to the Smiles Trial.
How has John’s research shown how the state of the microbiome can cause specific stress responses such as depression & anxiety?
Hear John’s tips to improving gut health include: a Mediterranean diet, fermented foods, pre-biotics in the diet, avoiding processed food and anti-biotics, how Caesarean sections and having pets can have an effect and why good sleep practises and exercise are important.
John talks about research into processed foods, sugar and artificial sweeteners.
John reveals how certain medications, prescribed by doctors, can be more or less effective depending on the individual’s microbiome.

'We can make changes to our lifestyle that will positively affect our microbiome, gut health and our brain health.'
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More Info on John

John’s biography
Follow John on twitter
Link to John’s book The Psychobiotic Revolution: Mood, Food and the New Science of the Gut-Brain Connection
Links to John’s research papers
John’s TEDMED talk
John’s TEDx talk
Related Guardian article

Related articles from Dr Chatterjee’s blog:

You are what you eat: how diet can improve symptoms of depression

IBS and Gut Health with Dr Megan Rossi

Dr Chatterjee’s book The 4 Pillar Plan

Also available in the US & Canada with the title How to Make Disease Disappear

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Episode 19: Emma Willis on Body Image, Motherhood and the Challenges of Modern Life - Dr Rangan Chatterjee

Dr Chatterjee talks to TV presenter and ex-model, Emma Willis, about the pressures of modelling, motherhood and keeping her family healthy.

Episode Highlights:

Does Emma believe she is ‘living the dream’?
What does Emma do to deal with the pressures of being in the media spotlight?
Rangan & Emma talk about body image and the role social media plays.
What are Emma’s views on food and diet?
Hear how Emma has become more risk-adverse after becoming a mother.
How has Emma noticed that Matt has changed since having children?
Emma talks about sugar and how she has noticed a change in behaviour of her children when they go sugar-free.
What are the benefits for Emma when she gives up sugar and how does she achieve this when working?
Does Emma find time to relax and take time out?
What is Emma’s relationship with sleep?
Hear Rangan & Emma talk about ‘screens’ at home and family rules on technology in the house.

'A day off just means you work at home and do all the things you need to do at home…there’s never enough time to get everything done'
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More Info on Emma

Find out more about Emma Willis

Website   Facebook   Instagram   Twitter

Related articles from Dr Chatterjee’s blog:

5 Tips to help your child reduce their sugar intake

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Episode 18: The Best Foods to Nourish Your Brain with Neuroscientist, Dr Lisa Mosconi - Dr Rangan Chatterjee

Dr Chatterjee talks to Dr Lisa Mosconi, Neuroscientist, Professor of Neuroscience & Neurology, certified integrative nutritionist and Associate Director of the Alzheimer’s prevention clinic at Weill Cornell Medical College.  They discuss the links between what we eat, our brain and nourishing our brain for our future health.

You can also listen via  itunes – acast – stitcher – overcast.fm

Episode Highlights:

Hear how Lisa’s research has enabled her to detect signs of dementia in the brain up to 20 years before outwards symptoms show.
What does Lisa think we can do to combat signs of dementia?
When did Lisa discover that genetics and nutrition both play a part in brain chemistry and therefore the development of dementia and Alzheimer’s?
How has her knowledge of nutrition changed the way Lisa sees patients symptoms?
Why does Lisa pick these top 5 most brain-boosting foods?  Water, fish eggs and fatty fish, berries, dark green leafy vegetables, extra virgin olive oil.
Hear about the ground-breaking research that Lisa and her team are conducting at the Alzheimer’s prevention clinic.
What does Lisa think is the disconnect between scientific nutrition knowledge and the general population’s knowledge of nutrition?
Listen to how our diet earlier in life can affect our brain and its function in our retirement.
What are Lisa’s thoughts on feeding her toddler and how she believes this is helping her development?
Hear Lisa’s top tips for great brain health now and in the future.

This PET scan shows the brain activity of a 50-year-old woman on a Mediterranean-style diet (left) and of a 50-year-old woman who’s followed a Western diet most of her life (right). The colour scale reflects brain activity, with brighter colours indicating more activity and darker colours indicating less.

‘In the same way we save for retirement, we should start to eat for retirement’
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More Info on Lisa:

Website   Facebook   Instagram   Twitter
Link to Dr Mosconi’s book Brain Food: How to Eat Smart and Sharpen Your Mind

Related articles from Dr Chatterjee’s blog:

Can memory loss in Alzheimer’s Disease be reversed?

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Episode 17: Matt Willis on Pop Stardom, Addiction and Discovering Good Health - Dr Rangan Chatterjee

Dr Chatterjee talks to pop star, actor and self-confessed nutrition geek, Matt Willis, about the whirlwind of Busted, his alcohol addiction and his new-found awareness of the impact of his diet on his overall health.

Episode Highlights:

How did Matt & Rangan first meet?
Did Matt always want to be in a band?
Hear about the highs and lows of being in Busted.
How did Matt become addicted to alcohol?
Matt recommends Robb Wolf’s The Paleo Solution: The Original Human Diet
How is Matt using his diet for future film roles?
What did Matt learn to do to combat his addictive behaviour?
Matt & Rangan talk through addiction and making a positive out of an addictive personality.
Rangan & Matt talk about Dr Gabor Mate, addiction expert.
Matt talks about the recent Busted tour and eating healthily when on the road.
Hear about Matt’s experience with his family trying a sugar free January.
Matt & Rangan talk about ‘de-normalising’ sugar, from The 4 Pillar Plan

‘I couldn’t deal with simple human interaction – then I found alcohol and that made it all go away’
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More Info on Matt

Find out more about Matt Willis

Facebook    Instagram    Twitter

Related articles from Dr Chatterjee’s blog

Read Tips to help your child reduce their sugar intake
Link to Dr Chatterjee’s Rainbow Chart
Blog on Junk Food Addiction
Video on How to stay healthy whilst travelling

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