Dr. Karan Rajan

speaker

2,915 appearances 16 recordings 1 series first heard May 2026 last heard 5d ago

Dr. Karan Rajan’s voice in public audio — every appearance, attributed to the second.

Trend

recordings per month · last 12 months

Recordings per month over the last 12 months — 16 in all, peaking in Jun 2026 with 5.

Appearances

newest first · ▶ plays the moment

Dr Karan Explores · The Habit Expert: You Need To Find Your “Keystone” Habits · 27 Jul 2026 podcast

I guess there's uh you know, that's a bit of a double edged sword where, you know, that is part of our psychol psychology where we're looking for something new and

This kind of you see a lot of people use that psychology to take almost like an all or nothing approach.

Uh, you know, if I bring it back to diet, for example, someone may be on a diet and, you know, they've eaten a donut, which is not part of their diet, and they feel, Oh, God, that donut has now ruined the day.

I'll start tomorrow as a fresh start, clean, and now this day's already ruined, whatever.

I'm just gonna ignore it and then eat

whatever junk I want for this day, because I know tomorrow I'm it's you know, clean slate again.

You know, and I see this time and time again with other things as well, where someone sets an arboreary target of, okay, I'm gonna hit ten thousand steps, and if I don't hit that ten thousand step, there's no point and whatever.

So I get I guess it's there is some detriment to having that all or nothing approach because even a small change, whether it's positive, is good and it's all cumulative, and one small negative should not, you know, kind of spoil what you're trying to build.

Yeah, I guess people wanna make sweeping changes, um, and really sort of take the biggest possible change they can make, which, you know, of often is insurmountable for someone who, you know, has never done that before and then the setback effect kicks in and then they're even worse than before where they're not even doing that.

And, you know, if we're all talking about walking, there's abundant data that even a thousand extra steps beyond your baseline improves

Mortality outcomes.

You know, and I think this kind of 10,000-step idea, if you look at all the data, there's a large meta-analysis done on daily step counts and what the health benefits were.

It looks like the optimal dose, if you want to reduce your or cause mortality and improve cardiovascular outcomes, it's around 7,000 to 8,000 steps.

So, you know, the curve flattens out around 7 to 8,000 steps for giving.

getting most of the benefits that you'd get from ten thousand.

So not to say that ten thousand isn't better than seven or eight, it is cause it's more more walking, more exercise.

But in terms of beating yourself up because you didn't hit ten thousand, actually, if you wanna sit a more realistic target, seven thousand is not a bad place to start.

Same with fiber intake.

You know, if you don't hit thirty grams a day target,

Sure, that's not ideal, but even an extra five or ten beyond what you are doing is still gonna have some meaningful benefits.

Showing 1101–1120 of 2,915 · page 56 of 146