Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work

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In this episode, you will learn how to make healthy living unbelievably easy.

Today, Dr. Rangan Chatterjee is distilling over 20 years of experience and thousands of patient success stories into just four key steps to a happier and healthier life.

Dr. Rangan Chatterjee is a world-renowned physician, bestselling author, and the host of Europe’s #1 health and wellness podcast. Today, he will simplify the overwhelming topic of health and empower you to trust what feels good for your body.

He is going to share practical and actionable tools you can incorporate into your life, starting today, including a simple 5-minute workout you can do in your kitchen and a proven framework to help you stop cravings and stay in control.

Whether you want to cut back on sugar, sleep better, move more, boost your energy, or reduce stress, this episode has everything you need to start feeling better today.

And stick around until the end of this episode because Dr. Chatterjee is talking openly about the stress that comes with caregiving: whether it’s for aging parents, a partner, your kids, or even yourself. What he has to share is truly powerful.

I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode.

In this episode:
0:00 Introduction
03:49 Dr. Chatterjee’s Four Pillars of Health
14:54 The First Pillar: Food
42:09 The Second Pillar: Movement
56:53 The Third Pillar: Sleep
1:05:55 The Fourth Pillar: Relaxation
01:19:16 Managing Stress as a Caregiver

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[LindaKayHolevas]

I am 60 years old & was diagnosed with lupus when I was 40. I was in & out of the hospital for years. When I finally took charge of my own health & went off all of the medications I was on (against my doctor’s advice), I was able to put my lupus into remission. I started meditating & changing how I thought about being sick. Fast forward 5 years & the lupus is no longer even found in my bloodstream. I have never felt better. I walk at least 8 miles every day & take care of my mental & physical health. I love this quote by Dr. Wayne Dyer ~”if you change the way you look at things, the things you look at change”. 😊❤

[conniedayactress]

When I was 20, suffering with hypoglycemia I read Adele Davis. I began to eat dinner for breakfast, lean protein, steamed veggies, and coffee. I dropped 15 lbs, my skin cleared up and was beautiful, and my energy became terrific. Now, at 84, I look and feel 20 years younger.

[GenRN]

I really need this because I’m really suffering in body, mind, and soul right now. Anyone else? Sending virtual hugs and love to others in the same boat.

[DrChatterjeeRangan]

Thanks so much for inviting me onto your podcast @melrobbins - I really enjoyed our conversation and hope your audience get a lot of value from watching 🙏🏾

[rebeccaduarte]

I’ve been very depressed. I lost my mother. I lost my apartment and I started overheating, I start started watching you mail. The first time I saw you was with Oprah Winfrey and I loved it now I’m starting to walk and taking care of myself. Thanks so much.

[thesagesjourney]

I’m a child sex slave survivor, and I can absolutely attest that the small changes, have life changing effects. I’m not getting into my childhood trauma, but it lead to using food, for safety and comfort. I became very overweight. I began meditating one minute per day, set step count goal ridiculously low, made small changes to my diet. Essentially, I set the bar, in every area, to a level I could achieve, even on my worst day. As I saw my success, those small changes grew, I put in more effort. Not out of shame, but because I saw I could trust myself. I now average being 111lbs, at 5’3” and I don’t feel like I have to work at it at all. I appreciate these podcasts so much!

[kyleejo]

i did the 5 min workout while listening! it's squats, calf raises, push ups, tricep dips and lunges for anyone who wants it

[ashleyamims]

I started listening to this yesterday and decided I was starting the 5 minute workout today. A few months ago I was walking 5 miles a day 6-7 days a week and also doing weight training. My insomnia got so bad that I chose sleep over exercise. I was in couples counseling the majority of last year trying to save my marriage that couldn’t be saved. Now we are still living together with our rebellious teenage boys trying to sell the house and I work full time. Lots of stressors but I made that 5 minutes today!

[deirdremorris]

I've been doing a Protien Forward (as in only protien based) breakfast every day and added way more protien through the day. I have zero cravings. Steady energy. Im 56. I walk 3 miles 5-7 days week. Do weights in my garage. Cant afford a gym right now. I climb up and down my ladder to music I like. I feel GREAT.

[shaemayan]

Mel "I don't want to hear it, I want it to be simple." Mel i love how raw and honest you

[kathydesigner]

I’m 73 I Suddenly started walking every day for two hours on the local beach with my dog. I lost two stone from 11 to Nine. I’m only 5ft 1 … I eat more salad plus fish …. So less food better food. I am now size 10 again … people are seeing me as in early 60s … I love stylish quality clothes . So all in all I am looking and definitely feeling so much better and fitter. Anyone can do it. You have to be absolutely on the ball to get out there.

[Carol-iuj]

Food, movement, sleep, relaxation. Four pillar, are medicine. Simplicity. ❤

[tracystruths]

Being in Health care for over 20 something years I learned the 1st year that you must be your own medical health advocate and I shared that with my family

[Karmeon]

I’m a widow and the mother of an autistic teen. I got so many takeaways from this. And…I’m going to be starting my workout routine (finally!) with just five minutes a day.❤

[LynnLeech-en]

Yes! I have Rheumatoid Arthritis and my symptoms are completely in remission because I monitored what foods impact my symptoms, I workout daily, I meditate daily and I get good rest. This works!

[FalonElise]

“Eat food that remembers where it came from” -my mom, to me when I was 8 yrs old ❤

[cridsy]

Thank you for putting this in a way that was so easy to digest. As a self help junkie, I needed to hear "you don't need to read another book, just take action!" Thank you!!! You are so right, "if you don't make a change now, when will you?"

[sharsnow]

54:51 ..."Inspiration without action does not lead to change" .... GOT

[theresakeeling]

February 1 2025 I stared a 10 minute arm workout. I struggled with completing all the reps. Today February 23 I can do all the reps. I made it simple easy and fun. Love this podcast and love both of you. Thank you❤️

[t.roberts]

It’s so easy to stay away from junk if you stop putting it inside your house.