Dr. Rangan Chatterjee is one of Britain’s most influential physicians and hosts the chart-topping “Feel Better, Live More” podcast. We explore his new book “Make Change That Lasts,” his groundbreaking “minimal reliance” framework, and why willpower fails. Plus, a special book giveaway! READ MORE👉🏾https://bit.ly/richroll879 ✌🏼🌱 - Rich This Episode Is Brought To You By… ON Check out my favorite running shoes, apparel, & more 👉🏾 https://bit.ly/on2024 AG1 Get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs 👉🏾 https://bit.ly/ag12025 Check out all of the amazing discounts from our Sponsors 👉🏾 https://bit.ly/rrpsponsors LISTEN / SUBSCRIBE TO THE PODCAST Apple Podcasts: http://bit.ly/rrpitunes Spotify: http://bit.ly/rrpspotify Google: http://bit.ly/rrpgooglepods Meal Planner: http://meals.richroll.com Voicing Change Book: http://richroll.com/vc Clips Channel: https://www.youtube.com/c/RichRollPodcastClips Newsletter: http://bit.ly/rollcallemail CHAPTERS 00:00:00 Intro 00:02:20 LA Experience and Wellness Community 00:06:03 Lifestyle's Impact on Health 00:07:13 Four Pillars of Health 00:08:14 Root Causes of Behavior 00:09:19 Self-Awareness and Change 00:11:49 Internal vs. External Obstacles 00:12:39 Understanding Behavior Patterns 00:13:30 Stress and Alcohol Consumption 00:14:54 Public Health Guidelines Limitations 00:15:52 Daily Exercise Routine 00:17:33 Minimal Reliance Concept 00:18:14 Addiction and Behavior Change 00:19:01 Fresh Perspectives on Change 00:21:18 Trust Yourself: The Key Chapter 00:22:19 The Wrong Question to Ask 00:25:26 Case Study on Dietary Advice 00:26:30 Finding What Works for You 00:28:41 Intuition vs. External Guidance 00:29:52 Distinguishing Intuition from Impulse 00:30:53 The Practice of Self-Connection 00:33:10 Breathwork and Mind Mastery 00:35:14 Daily Practice for Intuition 00:36:13 External Inputs vs. Internal Awareness 00:37:20 The Importance of Internal Knowledge 00:38:31 Ad Break 00:40:28 Acclimating to Discomfort 00:41:24 Psychological Practices Over Physiological 00:42:36 Trusting Oneself Through Discomfort 00:43:56 Diseases of Comfort 00:44:57 Engaging with Discomfort 00:45:59 Practical Takeaways for Discomfort 00:46:28 Replacing Decisions with Rules 00:47:46 Internalizing Rules for Health 00:48:45 Engaging in Simple Discomfort 00:50:39 Making Wellness Accessible 00:51:39 Building Trust Through Small Promises 00:53:50 The Engine of Self-Esteem 00:54:49 The Power of Small Habits 00:55:50 Mastering Small Changes 00:56:27 The Importance of Presence 00:57:06 Enjoyable Small Changes 00:58:41 The Challenge of Big Changes 00:59:38 Embracing Discomfort 01:01:19 Building Resilience 01:03:27 Awareness as a First Step 01:05:15 Understanding Emotional Eating 01:08:30 Personalized Approaches to Health 01:09:27 The Science of Small Changes 01:10:22 Triggers for Behavior Change 01:13:44 Ad Break 01:15:43 Recreating Healthy Choices 01:16:30 Eliminating Temptation 01:17:15 Motivation vs. Action 01:18:26 Understanding Internal Drivers 01:22:44 Community and Value 01:24:48 The Impact of Stress 01:29:50 Practical Exercises for Change 01:30:52 Reflection on Deathbed Regrets 01:31:59 The Exercise of Writing Your Own Happy Ending 01:33:57 Defining Happiness Habits 01:34:55 Focus on Quality Time 01:35:53 Pursuing Passions 01:36:48 Addressing the To-Do List Mentality 01:37:45 Daily Reflection Questions 01:39:37 The Power of Prioritization 01:40:35 Personal Examples of Daily Focus 01:42:22 Authenticity and Connection 01:46:16 Lessons from Dr. Chatterjee's Father 01:47:13 Impact of Personal Loss 01:48:10 Turning Inward for Answers 01:49:05 Lessons from Grief 01:50:00 Creating a Balanced Life 01:51:02 The Disease of More 01:53:11 Shaping Life's Narrative 01:54:22 Emotional Stress and Behavior Change 01:56:26 Lessons from Edith Eger 01:59:38 Reframing Triggers 02:01:31 Understanding Criticism CONNECT WITH RICH ✩ Website - http://richroll.com​ ✩ Rich Roll Podcast - https://richroll.com/all-episodes/ ✩ Instagram - https://www.instagram.com/richroll/ ✩ Twitter - https://twitter.com/richroll ✩ Facebook - https://www.facebook.com/richrollfans ✩ Strava - https://www.strava.com/athletes/14443?oq=rich ✩ Memoir: Finding Ultra - https://www.richroll.com/shop/books/finding-ultra/ ✩ Cook - The Plantpower Way - https://www.richroll.com/shop/books/the-plantpower-way-signed/ ✩ Italian! - The Plantpower Way: Italia - https://www.richroll.com/shop/books/the-plantpower-way-italia-signed/ ✩ Support - https://www.patreon.com/richroll FILMED AND EDITED BY DAN DRAKE https://www.dandrake333.com/ * * * * * NEW TO RICH? Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles: http://bit.ly/otillonyt http://bit.ly/vegansglam I LOVE MAIL! SEND IT HERE: 2630 Conejo Spectrum St. Thousand Oaks, CA 91320 #richroll #richrollpodcast