Dr. Rangan Chatterjee

So I've helped, Mel, some patients lose weight in a sustainable way, not by focusing on their diets, by focusing on their sleep. This goes back, Mel, to what I said right at the start. think about these four pillars and ask yourself, which one of these four pillars do I need the most work in, right? Too often we focus on our favorite pillar.

If your diet is 85% good, moving it from 85% to 90%, whilst you're only sleeping five hours a night, ain't going to move the needle. If you can bring up your sleep from five hours to even five and a half hours, again, it's not about perfection. It's not about either eight hours or nothing.

If your diet is 85% good, moving it from 85% to 90%, whilst you're only sleeping five hours a night, ain't going to move the needle. If you can bring up your sleep from five hours to even five and a half hours, again, it's not about perfection. It's not about either eight hours or nothing.

If your diet is 85% good, moving it from 85% to 90%, whilst you're only sleeping five hours a night, ain't going to move the needle. If you can bring up your sleep from five hours to even five and a half hours, again, it's not about perfection. It's not about either eight hours or nothing.

If you can actually get 20 minutes more, 30 minutes more, there will be a physiological difference in your body meld the following day. And so it's important for your physical health, your mental wellbeing. Life feels different when you've had a good night's sleep, okay? So in terms of what people can do, I mentioned first thing in the morning, okay? Get light exposure.

If you can actually get 20 minutes more, 30 minutes more, there will be a physiological difference in your body meld the following day. And so it's important for your physical health, your mental wellbeing. Life feels different when you've had a good night's sleep, okay? So in terms of what people can do, I mentioned first thing in the morning, okay? Get light exposure.

If you can actually get 20 minutes more, 30 minutes more, there will be a physiological difference in your body meld the following day. And so it's important for your physical health, your mental wellbeing. Life feels different when you've had a good night's sleep, okay? So in terms of what people can do, I mentioned first thing in the morning, okay? Get light exposure.

Yeah. So it doesn't always have to be the sun to be clear. You still get a lot of natural light on an overcast day or on a cloudy day. Okay. But yes, I appreciate we all have different work schedules. So if you can't do that, you know, put the lights on in your house. If you want, you can go on Amazon. You can buy like these bright lux lights. They're not that expensive.

Yeah. So it doesn't always have to be the sun to be clear. You still get a lot of natural light on an overcast day or on a cloudy day. Okay. But yes, I appreciate we all have different work schedules. So if you can't do that, you know, put the lights on in your house. If you want, you can go on Amazon. You can buy like these bright lux lights. They're not that expensive.

Yeah. So it doesn't always have to be the sun to be clear. You still get a lot of natural light on an overcast day or on a cloudy day. Okay. But yes, I appreciate we all have different work schedules. So if you can't do that, you know, put the lights on in your house. If you want, you can go on Amazon. You can buy like these bright lux lights. They're not that expensive.

You can have those on in your house, right? Do what you can. If you can't do it first thing in the morning, Maybe at 10 a.m. when you have a little coffee break at work, can you take your coffee and go to the balcony or go out the front door and be outside and get some of that light into your eyes? Okay, there's many ways. And Let's be honest, Mel, some days you may not be able to. Correct.

You can have those on in your house, right? Do what you can. If you can't do it first thing in the morning, Maybe at 10 a.m. when you have a little coffee break at work, can you take your coffee and go to the balcony or go out the front door and be outside and get some of that light into your eyes? Okay, there's many ways. And Let's be honest, Mel, some days you may not be able to. Correct.

You can have those on in your house, right? Do what you can. If you can't do it first thing in the morning, Maybe at 10 a.m. when you have a little coffee break at work, can you take your coffee and go to the balcony or go out the front door and be outside and get some of that light into your eyes? Okay, there's many ways. And Let's be honest, Mel, some days you may not be able to. Correct.

And that's okay. Yes. Right? Fine. There are other ways to improve your sleep. You know, we can talk about five or 10 different tips. You're probably not going to be able to do them all.

And that's okay. Yes. Right? Fine. There are other ways to improve your sleep. You know, we can talk about five or 10 different tips. You're probably not going to be able to do them all.

And that's okay. Yes. Right? Fine. There are other ways to improve your sleep. You know, we can talk about five or 10 different tips. You're probably not going to be able to do them all.

Yeah. The most important thing about an evening routine when it comes to sleep is the fact that you need a routine. Right. Right? You have kids, Mel, right? They're older than mine. I have kids, right? I'm guessing, and again, I don't know this. I've not met your children, right?

Yeah. The most important thing about an evening routine when it comes to sleep is the fact that you need a routine. Right. Right? You have kids, Mel, right? They're older than mine. I have kids, right? I'm guessing, and again, I don't know this. I've not met your children, right?

Yeah. The most important thing about an evening routine when it comes to sleep is the fact that you need a routine. Right. Right? You have kids, Mel, right? They're older than mine. I have kids, right? I'm guessing, and again, I don't know this. I've not met your children, right?

But I'm guessing when your kids were younger, what you didn't do before bed was put all the lights up as loud as possible, get the music blaring, give them loads of sugar, and then try and get them to sleep.