Feel Better, Live More with Dr Rangan Chatterjee - BITESIZE | The 5 Minute Habits That Can Transform Your Health | Dr Rangan Chatterjee and Dr Ayan Panja #661

Episode Date: May 28, 2026

Why is it that so many of us find it hard to stick to a new diet or lifestyle plan? We all start off well enough – full of energy and optimism but then the novelty soon wears off and life gets in the way. After some time, we are right back where we first started. Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart.  Each week I’ll be featuring inspirational stories and practical tips from some of my former guests. Today’s clip is from episode 92 of the podcast when my good friend, Dr Ayan Panja, put me in the hot seat. In this clip, we explore why lasting change doesn’t often come from huge life overhauls or extreme routines, but from small actions repeated consistently over time. We discuss why so many health plans fail, how 5 minute habits can create a powerful ripple effect throughout our lives, and why sustainable lifestyle change may be much simpler than we think. For Thrive Tour tickets and info visit: https://drchatterjee.com/live/ Show notes and the full podcast are available at drchatterjee.com/92 Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts ⁠⁠https://apple.co/feelbetterlivemore⁠⁠ For other podcast platforms go to ⁠⁠https://fblm.supercast.com. DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Before we get into this week's episode, I am really excited to share that I am bringing my Thrive Tour, Transform Your Health and Happiness, to Canada and Europe this September and November. It's a live, interactive, uplifting show that over 20,000 people came to last year across the UK and Australia. I'll be sharing powerful stories, life-changing insights, and simple tools that will inspire you to feel, better, think clearer and live with more intention and joy. To get your tickets right now and see all of the dates and venues, go to Dr.chatterjee.com forward slash live. I really hope that you can join me. Welcome to Feel Better Live More Bite Size, your weekly dose of positivity and optimism to get you ready for the weekend. Today's clip is from episode 92 of the podcast where my

My good friend Dr. A.N. Panger put me in the hot seats. In this clip, we explore why lasting change doesn't often come from huge life overhauls or extreme routines, but from small actions repeated consistently over time. We discuss why so many health plans fail, how five-minute habits can create a powerful ripple effect throughout our lives, and why sustainable lifestyle change may be much simpler than we think. We have been conditioned to think that health is hard, that it's complicated. Let's say you want to move your body more. We've been conditioned to think that that happens if you go to the gym, or if you're training

for a half marathon. If you don't have one of those lofty goals, that it doesn't count. We sort of overly focus on those big unattainable goals, and we forget that it's about it's about getting really good at doing the little things. if you get good at doing five minutes every day, that's where the magic happens. That's when things start to change. I think the biggest issue at the moment is that nobody's got any time. Absolutely. I mean, you're a GP like me and people will constantly come in and say to me, look, Dr. Chatsy, you know, I get that. I want to do that. I want to do some things that are going to

help me with my health and my well-being, but I don't have time. I'm busy. I'm really trying to show people that every little bit does count and five minutes of movement, let's say, every day, simple movement that fits in around your lifestyle is going to have much more impact on your life and your well-being than going to the gym for one hour a week. And like you, I don't believe that you can be healthy by just focusing on one area of your health. It's very typical that someone will go, right, okay, I'm going to change my diet this year. I'm going to do something that I've never done before. I'm going to get a new diet plan.

I'm going to stick to it. I'm just going to change my life. I've heard that before. You've heard that before? And I've probably been guilty of that myself before. It's very common human trait to do that. But it very much feeds into that all or nothing approach, which I'm trying to move people away from.

But if we take diet, for example, people are trying to reduce the sugar intake. They're trying to reduce how much alcohol they're consuming. And often, they'll go, completely cold turkey, right, no sugar, no alcohol. And for a week or two, they managed to do that. And they're feeling good, they're sleeping better, they've got more energy, they can concentrate for longer. But then two weeks in, three weeks in, just slowly starts to slip back and go right back to where they started. Because maybe the diet or the alcohol wasn't the problem, maybe they were the way that

they coped with the stress that was in their life. Let's say there was a lot of work stress or family stress. Well, actually, a bit of sugar in the evening helps kind of numb that a little bit and helps soothe it. It's a sticking plaster, right? And it's same with a glass of wine often. And I found, and I'd be interested in your view on this, you've got to really understand what that is serving for that patient. It's no good saying, hey, you're eating too much sugar, you have to reduce it. Right. Well, if we don't understand why they're choosing to do that in the first space. Is it psychological reason? Is it conditioning? Is it they don't know? Is it an education issue? They don't know how harmful it is? Or is it a way to sue the stress in their life? Actually, depending on

which one of those things it is, that will also alter the approach you take, simply saying you've got to reduce your sugar without understanding why they're doing that. You know what? I just haven't found it to be that useful in long term. I mean, what do you think? Yeah, no, I totally agree. I mean, I think behaviour change is the key to this. And understanding what makes you tick because people will think, wait a second, you know, that is why I'm craving sugar at this time of day because whatever, you know, I'm stressed or they've had sugary snacks earlier in the day and they're crashing. Yeah, and so we just said, we can't look at one thing in isolation if we're going to make long-term change. And I was thinking, okay, I had this idea

for five minutes. I've seen over and over again that five minutes chunks of health are achievable and people can do them repeatedly in the long term. It's come from a lot of experience, but also research. So the experiences, and there's many patients I could bring up here, but there's one in particular, I always remember, a 42-year-old chap who came in to see me, he was a little bit overweight, struggling with energy, struggling with his mood.

You know, a very typical patient that you might see in general practice. So I chatted to him for a while, And I felt that his lifestyle was probably contributing in a huge part to the way he was feeling. But I don't think he was quite aware of what he was doing that was contributing and also what he'd do about it. So we went through a variety of different things. And at the end of that, he really seemed to enjoy and resonate with what I said about strength training. He said, yeah, I'm in doc. Strength training. I'm going to do it.

I can see all the benefits for it. And what would you like me to do? 40 minutes, three times a week at the gym. And I said, hey, look, that would be absolutely amazing if you can do that. And he goes, yeah, yeah, I'm going to do it. And he walks out off the surgery. You know, he's feeling good. He's got a smile on his face and he's full of motivation.

He comes back a month later with the follow-up. And he walks in. And I said, hey, look, so how are you getting on? And his body language changes. He becomes a bit sunken and his shoulders rolling and he looks a bit sheepish. He says, hey, Doc, I've not actually managed to go yet because work's been really busy. The gym's quite far away from work and my house. It's quite expensive.

So I've just not done it yet. And I didn't think, why is he not doing what I've asked him to do? I thought, Rangan, you've clearly not given him advice that he feels as relevant in the context of his own life. and I took my jacket off and I said, right, I'm going to teach you a strength workout right now where you don't need to join the gym, you don't need to buy any equipment, and you don't even need to get changed. He's like, okay, so I went through it with him. I taught him these five moves. Yeah, the kitchen workout. Called the classic five, which I think are the best five bodyweight exercises that one can do

without any equipment. What was interesting is that I said to him then, what I'd like you to do is do this five minute workout twice a week in your kitchen. He's like, what, like 10 minutes a week? I said, yeah, can you do that? He goes, yeah, of course I can do that. I said, okay, fine, I'll see you in a month. So he goes out, like probably a bit bemused that I told him to only do five minutes twice a week. A month later, he comes back and his body language was different. His chest is out. He's standing up straight, right? There's a sort of smile on his face, complete contrast to the month before. And he says, Dr. Chastjee, I love it. I started off doing it five minutes twice a week. told me to, but you know what, I really like it. I love doing it. So now I do it for 10 minutes

every evening before my evening meal. And he's been doing that for a number of years now, at least four or five years after that he was still doing it. So this guy now does 70 minutes of strength training every week when before he couldn't manage it. And there's a few little keys in there for me, which is when you make things simple for people and easy, they start doing it. Yeah, absolutely. And once they start doing it for a few days, what happens? You start to feel good about yourself. Behavior change on so many levels, it's actually identity change. Because now he's not the kind of person who can't do a health plan. He's the kind of person now he can do a health plan. Because I said five minutes twice a week. And he's done that. And then he increases it in himself,

not because I asked him to, but because he wants to. And that's another key point for people, is that nobody in the long term will ever, ever do something because somebody else told them to do so. They might do for a week or two weeks, but long term, you're only going to continue doing something if you've got some degree of ownership on it. I've seen it work over and over again. And the fact that he was doing more than you'd initially asked him,

you mentioned something called the ripple effect, which would come on to. But I'm going to make a confession, I know that works, because you asked me and one of your other friends to try it for two weeks. Do you remember? Yeah, I do. And I tried it and I noticed I felt less tired and a lot stronger. And it was simple stuff. It really worked. The only way you're going to keep doing something is when you feel the benefits. Yeah. You do that every day consistently. You're going to feel better. You can have more energy. Because it's cumulative, isn't it? It's almost invisible. But as I found when I was trying what you suggested, literally after a week, you notice the benefits.

And so it just makes you carry on. It sort of sucks you in, doesn't it? It sucks you in. It's that easy that it sucks you in. And before you know what you're doing it regularly, consistently it's about when you make things practical for people, not just practical in terms of time, practical in terms of how easy it is to do something.

We'll come on to that later, no doubt, that people actually make the changes. And before you know it, they're feeling good and they're empowered to keep going. And I've looked at health in a rounded, 360 degree fashion. So you have to look at the whole picture. I was thinking about what is that other components that is vital to health. It's what I've called hearts. That's about connection. That's about connection with other people, the world around us, our friends, our work colleagues,

our partners, our children, but also connection with ourselves. I've found over and over again, when you get that heartpiece right, when you get that connection right, mind and body sort of take care of themselves. But, you know, when we don't have that connection, we seek to find it or to compensate for it with a lot of our behaviors, whether that's sugar, whether it's alcohol, whether it's mindlessly scrolling Instagram in the evening. Whatever it is, often I've realized,

and it's taken me a long time to realize this and seeing a lot of patience, but often that is the drive. And we are living in a society devoid off connection. You know, we're ultra-connected in so many ways, but that's an electronic connection. And that's not the same as human, meaningful connection. And the feeling of being lonely is thought to be as harmful for your health as smoking 15 cigarettes a day.

Yeah, that's the study I've seen. Yeah, yeah. Yeah, so we can't ignore that. Yeah, yeah. And what I try and do most evenings is something that I call the tea ritual. And the tea ritual is something. something, as I say, I use to myself, but I also use with many of my patients. That's really, really simple.

The idea is that our relationships are understrain these days. Look at the divorce rates. They're going through the roof. Yeah, the connection. I mean, it's just, it's harder, I think, to connect because of society. And I think one of the reasons why it's so hard to connect because your brain is just full of information. So you're distracted and you're not present.

Yeah. I think even when we've got those golden moments with the people that mean the world to us, all of us pretty much at times we're with the people we love or the people we really care for, physically we're there, but emotionally we're not. Mentally, we could be a million miles away because we're thinking about our Instagram feed or which also sort of half reading emails at the same time. And you know what it's like. So what is the tea ritual?

Well, the tea ritual is five minutes. where you connect each day with somebody who's close to you. Now, for me, because I'm married, and I find that because we've got two young kids and I'm busy and my wife's busy, often days could go by. But we were like passing ships. You know, you get up, you're nodding your heads, right?

Co-workers, I used to call it. Yeah, exactly. And I think a lot of people, it is for a lot of people all resonate with that and connect with that. And I have found that by having five minutes every day of connection time, it has transformed our relationship. So the way it works in my house is when the kids are in bed and we've cleaned up the kitchen, before we do anything else,

before we go on our devices or whatever the things that we want to do in the evening individually are, for five minutes we'll have a little tea ritual. We've got a nice teapot, put the kettle on, we have minty in the evening. We'll sit there and we won't have devices and for five minutes, we sit there and just ask each other about each other's days. And listen, A, and I get it. It sounds so simple. 15, 20 years ago, I don't think you needed to have tea rituals. But what does that do?

Just that five minutes of connection each day, you feel closer. You feel more connected. You're more loving towards each other. You start to feel that you care more for your partner in a way that you've always cared, but it's easy to take people for granted when you're just busy all the time. And I've used that with my patients. If you haven't, I'd recommend you do it because it is so many patients come back to me to say, Dr. Chatsky, that has transformed my relationship. And I think it's really almost 20 years of clinical experience of seeing patients, helping people from all walks of life with all kinds of different problems and actually seeing from them what really works for busy people with busy lives. Here's the reality, you could buy any health book off. the shelf. And if you follow it for two weeks, you'll feel better. You will. It doesn't matter what the diet plan is. If I'm honest, right? If you follow it or the movement plan or whatever,

if you manage to stick to it, most of them are going to work. You talk about making it stick, don't you? That's what you're talking about now. Exactly. Exactly what I'm talking about. How do you make it stick in your life? Anything can work for two weeks. But what I'm interested in, what you're interested in his doctor is what's going to still be working in two months, in two years. Absolutely. If we talk about this five-minute workouts, for example, you don't need to get any equipment. You don't need to get changed. You don't need to go to a gym to make it as simple as possible. Like that patient, I told you about right at the start, that's why he did it because there wasn't a reason really to say no. We think, oh no, good habits have got to be deprivation. We've got to stop doing things. We've got to go and

punish ourselves at the gym. You know, we've got to stop eating the foods that we're going to like eating. Hold on a minute. Who said it's got to be that hard? That's why we've gone wrong. We've been so reductionist around the way we look at health, right? Health is not that complicated. We're being bombarded in the 21st century with messages, with emails, with things to do, with overload, all that information and all that indecision about what we should do. It's paralyzing, isn't it? It is. It's a reason not to do anything. We're paralyzed by choice. We end up doing nothing. There's a couple of things I want to pick up on. The first is, I want to talk a bit more about the ripple effect, because it's something I see a lot.

in practice as well. And we were talking about how once people feel better, they're more likely to continue with behaviours. But there are knock-ons, aren't there, to feeling better in one way and how it filters into other areas of your life? But do you, I mean, do you see that yourself a lot in practice? 100%.

I mean, just like you, I think if you can start people off with something that they like and they start to do it consistently, without realizing it, they start to do other things in other aspects of their life. That's the kind of the hidden secret, the gateway into everything else. It's just an entry point really, don't you?

You need an entry point. Something you like, something you resonate with, do it consistently, and it will lead to other things. And one of the other things I think that is really relevant for people when they're starting off or embarking on a health journey is that they overestimate motivation and willpower. They make a plan based upon their perfect. day when there's no stress in their life, when they're set for eight hours, when they've been

working out regularly and they're feeling good, say, yeah, yeah, I'm going to do this health plan. But A, that's not real life. And B, it doesn't acknowledge or take into account the fact that motivation and willpower run out. Right. That's something that B.J. Fogg taught me about as the motivation wave. Motivation doesn't stay high forever. And his work suggests... It's the three things, isn't it? Yeah, his work says that, In order to do any behavior, you need three things to come together at the same time. Motivation, ability, and trigger. If we just talk with motivation and ability, motivation is how motivated you are to do a certain

behavior. Ability is how easy is it to do a certain behavior. And they've got a very unique relationship with each other. So when your motivation is high, if a task is really difficult to do, you'll still do it. right? Classic is January the 1st, people's motivation is through the roof. If the gym is 40 minutes away and they have to buy some equipment and they have to sit in traffic together, they will go. Motivation is high, so they will do a difficult task. But when your motivation is low, you will only do a certain behavior if it's easy. And actually, if you talk to a lot of gym

managers, you know, here's the sad truth about this, is if everyone who joined the gym, gym, actually went to the gym, you won't be able to get in. I've heard the same. It would be too full to get in. It relies, the whole model relies on people not going. From what I've said so far, does any of this resonate with your own experience as a doctor in terms of helping people make positive changes? Yeah, completely. I mean, I think the first thing is the biggest barrier is time. No one has time these days to do anything. And health has become something that is largely reactive. people tend to come to the GP when they're not feeling well. And there's a difference in people who, well, there's people who feel well or think they feel well.

There's people who suddenly become very ill and might need hospital care. And then there's this group in the middle who gradually find themselves not feeling so well. So they're not suddenly ill. And I think a lot of us are in that middle category. It just speaks to most people that walk into my room, I think, because because everyone's got 15 minutes. You've got 15 minutes to scroll Instagram, so surely you've got 15 minutes to do something

that is going to help your health in the long term just by putting in these simple interventions that are almost not noticeable in a way because they're so straightforward is just a great way to prevent that. It doesn't appear to be stealing too much time what goes through the middle in the work that you're doing is actually feeling better and living,

more, you know, that's the sort of clever. That's the balance. That's the secret. And as I said to you at the end of our conversation last year, my goal is to help empower as many people as possible. You know, I've said, over my career, I want to empower 100 million people to understand that they can be the architects of their own health. Yeah. Now, the way you do that, I think, is by making health accessible, making it simple, whether they've already got a significant health problem that they want to help with, or whether they simply just want to optimize how they feel and increase their focus and creativity, right? What is the essence of health? What is the absolute essence that people need to know that's going to help them? But it's not only about simplifying health, it's about making it fun.

Yeah. Right? We've got this idea that, yeah, your house is a bit boring. Right? Really? Why does it have to be boring? Health has to be fun. I hope you enjoyed that bite-sized clip. Do spread the love by sharing this episode with your friends and family. If you enjoyed this episode, I think you will really enjoy my bite-sized Friday email. It's called the Friday 5 and each week I share things that I do not share on social media. It contains five short doses of positivity. Articles or books that I'm reading, quotes that I'm thinking about, exciting research I've come across and so much more. I really think you're going to love it. The goal is for it to be a small yet powerful dose of feel good to get you ready for the weekend. You can sign up for it free of charge at

Dr.chattergy.com forward slash Friday 5. I hope you have a wonderful weekend. Make sure you have pressed subscribe and I'll be back next week with my long-form conversation on Wednesday and the latest episode of bite science next Friday.