The Lifestyle First Podcast Dr Alka Patel

Hi. Hey and hello.

This is series eleven, episode nine of the Lifestyle First podcast and today is all about emotions and I come to you with mixed emotions, a touch of sadness mixed with the taste of excitement. So let me explain. Come back with me to December 2019. The air is crisp, the sky is blue. There's frost on the windows and as I look out over the fields at the back of the house, I hear myself say out loud, I'm launching a podcast. I'm not sure who I'm saying that to. There is no one else in the room with me. No one's listening but now I've said it out loud, it feels like a declaration, a slightly crazy one, because the voice of doubt quickly creeps in. What do you know about podcasting? You don't know anything about mics or lighting or editing. There is no way you're going to get to grips with the tech and who's going to listen anyway? Now, maybe I don't know any of this, but what I do know is that there are messages of health that feel so important to share that I can't keep them to myself. Rock on three weeks later. It's the first Sunday in January. I master the tech, and the Lifestyle First Podcast hits the airways. 

Podcasting and YouTubing is hard work and don't let anyone tell you otherwise. Yes, it's fun and it's interesting, but there is more to it than meets the eye. I call it a labor of love, and because I love it, I keep doing it and now rock on exactly two years after I made the declaration, 'I'm launching a podcast' and the podcast has now traveled around the world. There are thousands of you listening from everywhere. The UK. The US. Slovenia, India, the Philippines, Vietnam, Poland, Spain, Greece, Portugal, China, South Africa, even New Zealand. Wow and the Lifestyle First Podcast is now ranked in the top 5% of all global podcasts and think about it, with over 2 million podcasts worldwide, that is also a wow and look, I've been touched by so many messages that you sent me, telling me of the difference the show has made, the small things that have resulted in you thinking differently or doing something different that's then had big effects and the reviews have been just amazing.

I'm so grateful and after reading all your comments and talking to you, so many of you, I'm sure you can understand why I feel sad telling you that today is the last episode of The Lifestyle First podcast. As you know, it. Series eleven, episode nine, the end. 117 episodes. It's a wrap!

Find Out More/Contact/Follow:

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

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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.


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Episode 8 of season 11 of The Lifestyle First Podcast is centred around the L in the Lifestyle First Method.

LEARNING HABITS: ARE YOU REINFORCING HABIT LOOPS THAT HELP YOU REACH YOUR GOALS?

This is the bedrock of change. Habits are behaviours you do with automaticity. Are your current habits serving a useful purpose?

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In this episode I explore how to form positive habits around movement & incorporate exercise into your day to day life with the founder of Slope Health, Andrew Lecocq.

We discuss the difference between exercise & movement & question whether there is a difference at all. This concept of removing the cognitive divide between exercise & movement lies at the heart of Slope Health. Slope health is an app focused on creating habits related to exercise and physical activity. And Andrew is focused on changing how we think about exercise so that physical activity becomes a habit and a core component of preventative medicine.

The two research studies we reference in our conversation are:

Definition of exercise:

We follow the advice of Dr. Jack Berryman's perspective: “Mowing the grass, raking leaves, washing the car–all that’s exercise...Physical activity includes all movement, not just throwing a ball through a basket.” -

https://time.com/4475628/the-new-science-of-exercise.

Motivation:

This is one of the most important drivers for long-term success. There are many types of motivations- weight, mental health,etc.

https://ijbnpa.biomedcentral.com/counter/pdf/10.1186/1479-5868-8-94.pdf

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As always we give you three actions to take away from the episode which are:

1. Do something every day. Whatever that may be. The best exercise is the one you are willing to do.

2. No stress or pressure to make purchases or big changes. Start wherever you are & organically build better but sustainable habits.

3. Let get of ego & truly consider 'why' you want to build better habits connected with movement.

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Find Out More/Contact/Follow:

You can find out more about Andrew & his work at:

www.slopehealth.co

https://www.linkedin.com/company/slopehealth

https://www.instagram.com/slopehealth

https://twitter.com/slopehealth

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

* * * * *

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.


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Send in a voice message: https://podcasters.spotify.com/pod/show/dr-alka-patel/message

Episode 7 of season 11 of The Lifestyle First Podcast is centred around the Y in the Lifestyle First Method.
YOUR CONNECTIONS: WHO DO YOU AFFECT AND WHO AFFECTS YOU?
Social connectivity is directly linked to longevity. The blue zones are areas in the world with the longest living people and these zones have been shown to have one thing in common – community spirit, belonging and connectedness.
* * * * *
In this episode I explore the nature of societal definitions of masculinity & femininity with founder of Nobul Men, Simon Wisdom.
We discuss what these definitions mean to our closest relationship, the one with ourselves.
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As always we give you three actions to take away from the episode which are:
1. Focus on your personal brand & know what your personal values & boundaries are.
2. Recognise the ability to ‘dance’ with each other. Our energies are constantly changing & recognising that in our relationships will make those relationships more fulfilling.
3. Attraction is always in ‘flow’ - there is no right or wrong answer & intimacy is a constance dance as we try to understand each others needs in a relationship.
* * * * *
Find Out More/Contact/Follow:
You can find out more about Simon & his work at https://nobul-men.newzenler.com
Or get in touch at simon@nobul.men
You can discover more & connect with Dr. Alka at the links below:
Newsletter: https://dralkapatel.com/mailinglist
Website: https://dralkapatel.com/
Socials: https://www.linkedin.com/in/dralkapat... https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk
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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.

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Episode 6 of season 11 of The Lifestyle First Podcast is centred around the T in the Lifestyle First Method.

TIME OUT: WHAT DO YOU DO WHEN YOU TAKE TIME OUT FROM YOUR BUSY SCHEDULE?

It’s so important to have some reflective space in your day, some “me” time. Focus on enjoying the moment – be mindful. Do you have space in your day to slow down your breathing? Do you journal to write down ideas, thoughts, feelings, goals and affirmations?

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In this episode I explore the nature of rest & recuperation & answer the question what constitutes a true restorative behaviour?

I explore 7 types of ‘rest’, many of which may challenge our traditional idea of what constitutes taking time out.

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The two references I explore are:

1. The real reason why we are tired and what to do about it (TedX with Saundra Dalton-Smith - https://www.youtube.com/watch?v=ZGNN4EPJzGk

2. Sacred Rest by Saundra Dalton-Smith - https://www.drdaltonsmith.com/publications

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As always I give you three actions to take away from the episode which are:

1. Step outside every day & connect with nature to get your creative rest.

2. Reduce sensory overload by limiting your exposure to notifications, screens & sources of information.

3. Do something for someone else with no expected reward to support your spiritual rest.

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Find Out More/Contact/Follow:

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

* * * * *

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.


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Send in a voice message: https://podcasters.spotify.com/pod/show/dr-alka-patel/message

Episode 5 of season 11 of The Lifestyle First Podcast is centred around the S in the Lifestyle First Method.

SLEEP: WHICH SLEEP ACTIONS CAN YOU COMMIT TO?

Sleep is absolutely critical to health. Sleeping better for a healthier life can be achieved through simple, regular modifications to allow yourself to tune in to your natural sleep rhythms.

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In this episode, to help me explore the 'Which spices can help me to sleep better?' I invited along Anna Wood.

Anna Wood is the founder of JUX food, a startup on a mission to redefine sustainable super-seasonings.

Anna has worked in the music industry for 8 years & recently completed an MBA at Cambridge University before founding her startup seasoning business JUX.

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The two references Anna & I explore are:

1. Chamomile: A herbal medicine of the past with bright future - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/

2. Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomized, double-blind, placebo-controlled trial - https://pubmed.ncbi.nlm.nih.gov/32056539/

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As always we give you three actions to take away from the episode which are:

1. Fit herbs & spices into your weekly Veg target. Make one addition of a herb or spice into your daily routine. Use creative methods such as including saffron in your mash or peppermint leaves in your tea. As a top tip if you are using dried herbs in your cooking, cook for about 20 minutes to allow them to rehydrate to get the full flavour & nutritional benefits.

2. Erase one of your food waste habits. For example chopping parsley & popping it in a container with some oil, makes a tasty salad dressing that will last an additional week.

3. 1 in 4 of us in the UK have herbs & spices that are over 5 years old. When recycling the packaging of these date expired herbs & spices consider whether your local council can recycle that packaging or does it need to be taken to different facility.

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Find Out More/Contact/Follow:

https://juxfood.com

Socials

https://www.linkedin.com/company/juxfood/about/

https://www.instagram.com/juxfood/

https://www.facebook.com/JUXfood/

https://twitter.com/juxfood

Contact Anna at anna@juxfood.com

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

* * * * *

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.


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Send in a voice message: https://podcasters.spotify.com/pod/show/dr-alka-patel/message

Episode 4 of season 11 of The Lifestyle First Podcast is centred around the E in the Lifestyle First Method.

EXERCISE: HOW OFTEN DO YOU INTEGRATE EXERCISE INTO YOUR DAY?

Exercise is key to health. Our bodies are designed to move and we’re getting too comfortable being comfortable. If there’s an opportunity to move, seize it, and remind yourself of the basics – balance, agility, strength, intensity, cardio and stamina.

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In this episode, to help me explore the subject of exercise & how to develop sustainable lifestyle change I invited along Scott Harrison.

Scott Harrison is a fitness and nutrition Expert, life Coach, motivational speaker, black belt karate instructor, chef, author, founder of The Six Pack Revolution and SPR Juniors, Scott has helped hundreds of thousands of people all over the world.

***

In the episode Scott & I discuss the question “how do you sustainably integrate exercise into our lives?”

The two references Scott & I explore are:

1. Healthy body fat percentages - The Journal of Exercise Rehabiltation

2. The effect of acute exercise on serum brain-derived neurotrophic factor levels and cognitive function

https://pubmed.ncbi.nlm.nih.gov/17414812/

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As always we give you three actions to take away from the episode which are:

1. Drink more water.

2. Find a physical activity that you enjoy and initially start with just 20 minutes. Make your changes sustainable.

3. Focus on what you want, not what you don't want. Negative self talk can have a detrimental impact on our ability to achieve our goals.

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Find Out More/Contact/Follow:

https://thesixpackrevolution.com

Socials

https://www.linkedin.com/in/scott-harrison-founder-six-pack-revolution/

https://www.instagram.com/thesixpackrevolution/

https://www.facebook.com/TheSixPackRevolution/

Contact Scott at https://www.instagram.com/iamscottharrison/

You can discover more & connect with Dr. Alka at the links below:

Newsletter: https://dralkapatel.com/mailinglist

Website: https://dralkapatel.com/

Socials: https://www.linkedin.com/in/dralkapat... https://www.facebook.com/dralkapateluk https://www.instagram.com/dralkapateluk https://twitter.com/dralkapateluk

* * * * *

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.


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Send in a voice message: https://podcasters.spotify.com/pod/show/dr-alka-patel/message