81 episodes

Blending Lifestyle Medicine with Self Care.
Providing you a blueprint for a life of optimal health and happiness, care and compassion through The Lifestyle First Method.
Bringing you credible, motivating thought-stimulating and practical information and evidence from the field of Lifestyle Medicine.
With Dr Alka Patel - inspiring GP, Health Coach and Lifestyle Medicine Physician.
Making self care as easy as 1-2-3
#thelifestylefirstpodcast #tlfp #healthhacks #activatingactions

The Lifestyle First Podcast Dr Alka Patel

    • Health & Fitness
    • 5.0 • 3 Ratings

Blending Lifestyle Medicine with Self Care.
Providing you a blueprint for a life of optimal health and happiness, care and compassion through The Lifestyle First Method.
Bringing you credible, motivating thought-stimulating and practical information and evidence from the field of Lifestyle Medicine.
With Dr Alka Patel - inspiring GP, Health Coach and Lifestyle Medicine Physician.
Making self care as easy as 1-2-3
#thelifestylefirstpodcast #tlfp #healthhacks #activatingactions

    #8.03: F: Food: "What can I do about emotional eating?"

    #8.03: F: Food: "What can I do about emotional eating?"

    Take the LQ test: https://dralkapatel.com/lq-test/



    “The hidden hungers of eating – things we crave that aren’t really food but we reach for food instead.”

    My guest on this week’s episode of The Lifestyle First Podcast is Meeta Darji of Naturally Nourished with Meeta.

    In this episode we:

    Explore emotional eating as eating for reasons other than hunger

    Discuss triggers for emotional eating relating to childhood memories

    Talk about increasing awareness and curiosity about our eating habits and triggers

    Uncover the W.H.Y technique to use before eating

    Talk about labelling and journaling emotions

    Explore emotional freedom techniques connecting energy medicine and talk therapy–

    Highlight the unpeeling of the layers of our emotions connected to food

    -x-

    1. The one question we discuss is “What can I do about emotional eating?”

    2. The two references we look at are

    (i) Melissa McCreer. The Emotional Eating Rescue Plan for Smart, Busy Women. 2013.

    https://www.amazon.co.uk/Emotional-Eating-Rescue-Smart-Women/dp/0989373703

    https://toomuchonherplate.com/

    (ii) Stapleton, P. and Chatwin, H. Emotional freedom techniques for food cravings in overweight adults: a comparison of treatment length. OBM Integrative and Complementary Medicine, 2018. 3 (3)

    http://www.lidsen.com/journals/icm/icm-03-03-014

    3. The three actions to take are:

    · Prioritise sleep because there is a connection between sleep and food

    · Have food swaps accessible to you to crowd out emotional eating

    · Take a pause before you reach for food and increase your awareness of why you are eating

    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.naturallynourishedwithmeeta.com/

    Social:

    https://www.instagram.com/naturallynourishedwithmeeta/

    https://www.facebook.com/groups/1929846550610482/

    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


    ---

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    • 19 min
    #8.02: I: Identity: "How can you disconnect identity from stereotypes?"

    #8.02: I: Identity: "How can you disconnect identity from stereotypes?"

    Take the LQ test: https://dralkapatel.com/lq-test/

    “Stereotypes are ideas and preconceptions we have of others and ourselves.”

    My guest on this week’s episode of The Lifestyle First Podcast is Zahra Dry, TEDx speaker with her talk – reshaping how we see our identity.

    In this episode we:

    Explore racial and cultural influences on identity

    Discuss the invisibility of stereotypes

    Highlight the speed of judgements and bias

    Discuss the dichotomy between respecting uniquness and treating each other equally

    Explore the poem by Ernestine Johnson – the average black girl

    Talk about positive racism

    Explore shared social identity

    -x-

    1. The one question we discuss is “How can you disconnect identity from stereotypes?”

    -x-

    2. The two references we look at are

    (i) The Average Black Girl – poem by Ernestine Johnson

    https://www.youtube.com/watch?v=2tN4Zulagb8

    (ii) Afua Hirsch Brit-ish. 2018. Random House

    https://www.amazon.co.uk/Brit-ish-Race-Identity-Belonging/dp/B079C2PN9C/ref=sr_1_1?dchild=1&qid=1633794671&refinements=p_27%3AAfua+Hirsch&s=books&sr=1-1

    -x-

    3. The three actions to take are

    · Create your page on social media to share messages that educate

    · Know when to step away from negative news

    · Research different forms of cultural arts

    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:

    Instagram:

    https://www.instagram.com/zahradry

    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

    • 22 min
    #8.01: L: Life's Purpose: "How do I know my Ikigai?"

    #8.01: L: Life's Purpose: "How do I know my Ikigai?"

    Take the LQ test: https://dralkapatel.com/lq-test/

    “Most people have Ikigai…figure it out by thinking what is most important to me in my life.”

    My guest on this week’s episode of The Lifestyle First Podcast is Professor Gordon Mathews from the Department of Anthropology at the Chinese University of Hong Kong. Professor Matthews is the author of “What makes Life Worth Living?” and has co-authored a number of other books.

    In this episode:

    We explore what the word Ikigai embraces

    We discuss the acceptance of not knowing what the meaning of life is and the acceptance that life is painful

    We highlight purpose related to the future, the present and the past and how this changes as we get older

    We uncover the way Ikigai is used in Japanese culture as an ordinary term

    We talk about how Ikigai is both practical and a feeling connected to what’s important

    We explore death - how our fear of death changes as we get older and how to look forward to death

    We recognise that we all have ikigai – we just need to look into ourselves to find it.



    1. The one question we discuss is “How do I know my Ikigai?



    2. The two references we look at are

    (i) Matthews., G. What makes life worth living? 1996. University of California Press.

    https://www.amazon.co.uk/What-Makes-Life-Worth-Living/dp/0520201337

    (ii) Solomon, S., Greenberg, J., Pyszczynski, T. The Worm At The Core. 2015. Allen Lane

    https://www.amazon.co.uk/Worm-Core-Role-Death-Life/dp/0241217253



    3. The three actions to take are

    · Laugh at yourself – most of your struggles are not very important in the end

    · Remember what’s important

    · Enjoy the gift of life – live so that when you die you say thank you



    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:

    Email

    cmgordon@cuhk.edu.hk

    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

    • 27 min
    #7.11: Bonus: "Do you know your LQ?"

    #7.11: Bonus: "Do you know your LQ?"

    https://youtu.be/BubMHn8tKlA

    Newsletter: https://dralkapatel.com/mailinglist

    “Do you know your LQ?”

    Season 7 Episode 11

    This is the final episode for this season.

    And I’m talking about your LQ.

    Your LQ is your Lifestyle Quotient.

    It’s a measure of how much priority you give to your Lifestyle.

    I talk about IQ, EQ and now LQ

    I reflect on the importance of numbers in helping us to measure progress

    I explore the Hawthorne effect – the way your behaviour changes because you are being watched – and how this is a good thing when tracking your own data.

    1. The one question I ask is “Do you know your LQ?

    2. The two references I look at are:

    Mcdowell, I. Measuring Health: a guide to rating scales and questionnaires. Oxford University Press. 2006

    https://www.amazon.co.uk/Measuring-Health-rating-scales-questionnaires/dp/0195165675

    Levitt, S. D, and List, J.A. Was there really a Hawthorne Effect at the Hawthorne Plant? An analysis of the original illumination experiments. American Economics Journal of Applied Economics. 2011. 3: 224-248

    https://www.aeaweb.org/articles?id=10.1257/app.3.1.224

    3. The three actions to take are

    · Take the LQ test – you can find it on my website at

    https://dralkapatel.com/lq-test/

    · Tag me on social media with the hashtag #I KnowMyLQ and decide what actions you need to take to optimise your score at a walk today

    · Invite your friends and family to take the test and then plan actions together, cheerlead each other along the way, check in with each other and introduce the LQ into your workplace as part of your approach to Workplace Wellbeing

    -x-

    Join The Lifestyle First Academy!

    Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

    https://dralkapatel.com/academy/

    -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:

    Newsletter:

    https://dralkapatel.com/mailinglist

    Website:

    https://dralkapatel.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

    • 9 min
    #7.10: First: "How can you harness commitment to reach your goals?"

    #7.10: First: "How can you harness commitment to reach your goals?"

    Newsletter: https://dralkapatel.com/mailinglist

    “How can you harness commitment to reach your goals??”

    Season 7 Episode 10

    My guest on this week’s episode of The Lifestyle First Podcast is Dr Heidi Reader

    Dr Reeder is the author of Commit to Win: How To Harness The Four Elements of Commitment To Reach Your Goals.

    We discuss what commitment is and what commitment isn’t

    We talk about commitment needing a psychological attachment and a desire to continue despite obstacles.

    We look at the difference between commitment and motivation.

    We explore 4 variables that influence commitment – treasures, troubles, contributions and choices.

    We highlight the importance of committing to the journey of change and what you can control, not just to the goal.

    We reflect on our innate sense of commitment

    · The one question we discuss is “How can you harness commitment to reach your goals

    · The two references we look at are:

    (i) Reeder, H. Commit to win. How to harness the four elements of  commitment to reach your goals

    https://www.amazon.co.uk/Commit-Win-Harness-Elements-Commitment/dp/1594631336

    (ii) Reeder, H. 5 ways to finally commit to your goals. Health Magazine. 2014.

    https://www.health.com/fitness/5-ways-to-finally-commit-to-your-goals

    · The three actions to take are

    · Define what you wish to commit to, and the meaningful “why” behind it

    · Identify the things in your way. Look them in the face and brainstorm workarounds.

    · Imagine you are your future self, who has followed through on your commitment. Write yourself a letter describing the outcomes and feelings you have as a result.

    Which of these 3 actionable health tips will you implement?

    Leave your comments below.

    -x-

    Join The Lifestyle First Academy!

    Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

    https://dralkapatel.com/academy/

    -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: Heidi Reeder

    Website

    www.heidireeder.com

    Social

    https://www.linkedin.com/in/heidi-reeder-ph-d-2830b211/

    Host Dr Alka Patel

    TEDx talk

    https://youtu.be/JpFLNk3_Qik

    Newsletter:

    https://dralkapatel.com/mailinglist

    Website:

    https://dralkapatel.com/

    Social:

    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

    • 19 min
    #7.09: E: Emotions: "How does your body contribute to emotion?'

    #7.09: E: Emotions: "How does your body contribute to emotion?'

    Newsletter: https://dralkapatel.com/mailinglist

    “How does your body contribute to emotion?”

    Season 7 Episode 9

    My guest on this week’s episode of The Lifestyle First Podcast is Dr Kristen Lindquist

    Kristen is an Associate Professor of Psychology  and Neuroscience at the University of North Carolina and her research is part of affective science, the research of emotions.

    We discuss the mind-body connection

    We talk about the function of the brain to keep our body alive by making predictions to maintain survival and the creation of emotion as a sensation of activation to manage challenges

    We look at hunger and emotion and being hangry

    We explore the connection between inflammation and emotion

    We highlight the tactile sensations of pain which causes unpleasantness and creates hypervigilance

    1. The one question we discuss is “How does your body contribute to emotion?”

    2. The two references we look at are:

    (i.) J. MacCormack and K. Lindquist. Feeling hangry: when hunger is conceptualised as emotion. Emotion. American Psychological Association. 2019. 19 (2): 301-219

    https://www.apa.org/pubs/journals/releases/emo-emo0000422.pdf

    (ii.)  Bodily Contributions to Emotion: Schachter’s Legacy for a Psychological Construcionist View of Emotion. J. MacCormack and K. A. Lindquist. Emotion Review. 2016. 1-10

    https://static1.squarespace.com/static/5b46330c5417fc0e0e8ede63/t/5b4664b5f950b7239387ae11/1531339958390/MacCormack&Lindquist_ER_2016.pdf

    3. The three actions to take are

    · Take care of your physical wellbeing

    · Eat well to shift your emotional experiences; Exercise. Get 8-10 hours of sleep.

    · Increase awareness of your body states and emotions – try mindfulness based meditation or yoga

    Which of these 3 actionable health tips will you implement?

    Leave your comments below.

    -x-

    Join The Lifestyle First Academy!

    Take the flagship course – Start Now: Transform your Lifestyle, Transform your Life

    https://dralkapatel.com/academy/

    -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: Kristen Lindquist

    Website

    http://www.kristenalindquist.com/

    https://www.carolinaaffectivescience.com/

    Social

    https://www.linkedin.com/in/kristen-lindquist-38906190/

    http://www.twitter.com/casl_unc

    Host Dr Alka Patel

    TEDx talk

    https://youtu.be/JpFLNk3_Qik

    Newsletter:

    https://dralkapatel.com/mailinglist

    Website:

    https://dralkapatel.com/

    Social:

    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

    • 27 min

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Wonderful Podcast

Dr Patel is a kind, articulate doctor and coach devoted to providing empowering education. Dive in—the conversations are wonderful!

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