Feel Better In 5: Your Daily Plan to Feel Great for Life

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You’re working on your mental health, which is the mind piece, body is actually a series of five-minute workouts, whether it’s strength, HIIT, or yoga – none of it requires any equipment. The third section is heart. What do you mean by ‘heart’? We will feel better within days and our initiative will lead to “meaningful and long-lasting” change. So I taught him five exercises that are in the book. I said, “So what do you think? Can you do them?” He goes, “Yeah, no problem at all.” I said, “Okay, what I’d love you to do is five minutes, twice a week, in your kitchen.” He says, “What? 10 minutes a week? I said, can you manage that?” He goes, “Yeah, easy. Of course I can manage that.” I said, “Okay, that’s all I want you to do. I’ll see you in four weeks.” So if I said to somebody, you can call a… What do you guys call it? A soft drink, right? A full fat, a full sugar, fizzy soft drink, whatever someone’s favorite is. For five minutes today, you had to drink that continuously. Just imagine that, if you’re watching this or listening. It wouldn’t take much imagination to believe that, yeah, you know what? Within two or three days, my teeth are going to feel disgusting, my sleep may go, I’m going to get moody with sugar highs and sugar lows.

Yes, I would say. Yes – in that non-committal way that leaves the possibility open that I might just be saying yes to the ‘yes, it’s really is almost impossible to believe’ bit of the sentence. 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… Just talking about building up the celebration, I love that you also gave the example that sometimes with your patients you’ll recommend, hey, if you don’t want to do a wall chart, you can actually take a jar and put little coffee beans in it. Any type of visual representation of you building up that momentum, of you taking that small step every single day. But the point is you need to find a way, even if it’s just for a moment going, yeah, that felt great. I feel so much better now.

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Rangan Chatterjee: Again, I’m not saying you shouldn’t do that. What I’m saying is you feel low, you buy a chocolate bar, you eat it. In the short term, you feel better, right? So that wires in a reward pathway in your body. You’re suddenly thinking, ah, next time I’m low, if I eat chocolate I will feel better. Right? So this is how we wire in a lot of these habits that sometimes we’re trying to get rid of. We’ve actually wired them in with emotion. The majority of my patients don’t need a pill, they need a lifestyle prescription. My goal is to change the way we look at illness. I didn’t like it so much at first because there isn’t much text and it thus isn’t like the other books. But the great thing about it is that it helps us all to really get started on doing things to improve our life (or find new ways to do so). It's easy to dismiss how important and helpful a teeny tiny baby step of a change can help. But this book explains how much it can. Weight loss isn't about going full force or even 50% full force. That's simply too much. Dr. Rangan Chatterjee knows this. He's a GP and has had alot of experience with clients trying and failing to lose weight. He knows what he's talking about and I am so glad for this book.

The key theme in Feel Better in 5 is “bitesize”. Not just in the content but also in the way ideas and tips are presented. Dr. Chatterjee’s philosophy is that if we’re trying to improve our health and wellbeing, we should aim to make small changes (bitesize) but make them regular so they can bring tangible results and are sustainable over time rather than overwhelm us and we give up shortly after starting. In part 1 of our exclusive three-part serialisation of Dr Rangan Chatterjee's brilliant new book, "Feel Better in 5", find out how to improve your fitness with his easy five minute routines. One example is the “Tea Ritual”- “Stop what you are doing and sit attentively with a friend or partner”. There are loads of exercises, all illustrated by photos, though personally I also need verbal explanations for these.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. This audio edition contains extracts from Dr. Rangan Chatterjee's podcast Feel Better, Live More, along with an exclusive audio-only interview with BJ Fogg, author of Tiny Habits. Marie Forleo: Thank you, my love. Thank you so much for your work and thank you for making time for us today and for putting together this incredible, incredible new piece. 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. It’s an easy-to-follow, no-cost plan that gets results because it understands that the vast majority of today’s health problems are rooted in our busy, modern lifestyles. So many patients tell me 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 gets added to a to-do list, something you’ll get to when you have the time – one day, hopefully, soon.