If you’ve ever put someone on a pedestal, compared yourself to a “perfect” role model, or felt like you’ll never measure up—this episode is for you.

Today, we’re diving into Chapter 2 of Make Changes That Last, where Dr. Rangan Chatterjee challenges one of the biggest obstacles to personal growth: the myth of the hero.

We all have heroes—celebrities, athletes, influencers, even people in our own lives. But what if idolizing them is actually holding us back? What if constantly comparing ourselves to someone else is the very thing preventing us from thriving?

Let’s get into it.
(Recap of Chapter 2 from Make Change Last by Dr. Rangan Chatterjee)

References:

“Make Change That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee

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In this episode, we’re kicking off our recap of the book Make Change That Lasts by Dr. Rangan Chatterjee—one of the best guides out there for making real, lasting change in your life. I loved this book so much that I went through it twice and now I’m going to help imprint and solidify what I have learned from reading it, by summarizing my take-aways with you.
Jay Shetty called this book, Dr. Chatterjee’s most insightful, inspiring and transformative book yet. Which is saying a lot because I really enjoyed all of the books I’ve read of his so far, and I have learned a ton from them. This book is packed with powerful lessons, and Chapter 1 lays the foundation with a message we all need to hear: Stop outsourcing your well-being. Start listening to your own body.
If you've ever felt overwhelmed by conflicting advice… stuck in habits that don't serve you… or unsure how to truly tune into what your body needs, this episode is for you. Let’s get into it.

References:

“Make Change That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee

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When you connect deeply to your "why," it creates a sense of purpose that fuels your actions. It becomes your internal compass, guiding you toward your goals even when the road feels tough. A strong "why" can turn obstacles into opportunities, setbacks into lessons, and routines into rituals that support your dream life.
This meditation is designed to help you strengthen your motivation.

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In this episode, we’re tackling a topic that’s been a source of confusion, fear, and misinformation for decades: cholesterol. I know many of you have heard your doctor say, “Your cholesterol is too high” or “Avoid eggs and fatty foods,” and suddenly, you’re terrified of every bite of breakfast. But here’s the deal—cholesterol is way more nuanced than “good vs. bad” or “eat this, avoid that.”

Today, we’re breaking it all down so you can ditch the fear and take back control. My goal is simple: to help you understand what cholesterol really is, how it works, and what you can do to optimize your levels and, ultimately, your long-term health. By the end of this episode, you’ll feel empowered to make decisions that support your longevity—no more guesswork, no more stress. Let’s dive in!

**I misspoke when I said scleroderma. What I meant was atherosclerosis. Thanks for tuning in!**⠀⠀⠀⠀⠀

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This episodes might be from the past, but the lessons still hit hard today. Whether it’s a mindset shift, a fitness tip, or a nutrition hack, this throwback is here to remind you just how far you’ve come—and how much further you can go.

We're diving back into one of our most popular and eye-opening episodes:
Why Am I Gaining Weight While Working Out?

This topic resonated with so many of you because let’s be real—there’s nothing more frustrating than putting in the work, sweating it out at the gym, and then stepping on the scale only to see that number go up instead of down. But here’s the thing—weight gain isn’t always a bad thing, and in today’s throwback, I break down exactly why this happens.

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As we head into a new year, many of us are thinking about health goals—whether it’s eating better, exercising more, or simply feeling more energized. Today, we’re diving into the power of small, consistent changes, inspired by James Clear’s groundbreaking book Atomic Habits. These principles have transformed lives by showing how tiny adjustments can compound into massive results.

In this episode, we’ll explore the four laws of behavior change outlined in Atomic Habits and apply them to practical health strategies you can use today. We’ll also discuss common pitfalls to avoid, share inspiring success stories in detail, and leave you with a tangible challenge to kickstart your journey. Let’s take the guesswork out of building a healthier, happier life!

References:

James Clear Book: Atomic Habits

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In this episode, we’re diving into the critical connection between exercise and metabolic health. Exercise isn’t just about looking good or feeling strong—it’s one of the most powerful tools you have to optimize your health, extend your lifespan, and protect against chronic disease.

In this episode, we’ll break down how exercise impacts your metabolism, how it improves key markers of metabolic health, and what specific strategies you can use to unlock its full potential. Don’t worry if some of this sounds technical; I’ll break it down into simple, actionable steps so you can apply what you learn today. Plus, I’ll share real-life examples, address common barriers, and give you a challenge to kickstart your journey.

Let’s get started!

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The topic of this episode? The phrase I hear all too often: “I don’t have time.” Whether it’s for fitness, eating better, nurturing relationships, pursuing hobbies, or just having fun, this is one of the biggest challenges I see people facing.

Let me say this up front—I get it. Life is BUSY. Between work, family, social commitments, and everything else, it can feel like there’s just no room left. But here’s the thing: time isn’t something we find; it’s something we make. And today, I want to help you take back control of your schedule, align your priorities with your goals, and become the CEO of your own health and life.

By the end of this episode, you’ll have actionable strategies to not only make time for what’s important but to make it work for your unique lifestyle. Let’s dive in!

Resources:

Brain.fm App
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