How to Make Disease Disappear with Dr. Rangan Chatterjee

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Welcome to the JJ Virgin Lifestyle show with celebrity nutrition expert, fitness hall of Famer and four time New York Times best selling author JJ Virgin. JJ is a warrior mom whose knowledge and expertise have helped change hundreds of thousands of lives with over 3.5 million podcast downloads and appearances on Dr. Phil, Dr. Oz, the Today Show, Rachael Ray, Larry King Love Whoa, whoa, whoa.

This show is about you, not about me. I want to help you find practical, real world ways to dial in your health and mindset so you can finally lose that weight and feel strong and energized. Stop settling for less than your personal best. It's time to find out how to look and feel better than ever. And I'll be right here with you the whole way.

Alrighty.

Today we are going across the pond. Well, sort of. My guest is from the UK however, he recorded this off and when he was out here in Los Angeles so that we didn't have to deal with the crazy time zone stuff. But this is a an amazing dock from the UK who is a big celebrity doctor now in the UK because he has got a super cool reality show where he actually goes into people's houses. He makes it's called House Call or maybe it's called Doctor in the House. Yeah, it's called Doctor in the House and he actually makes house calls and even spends the night to help people shift their health around. It's pretty crazy. Let me tell you a little bit about my guest today. We are going to be talking about how to make disease disappear. And by the way, it's much simpler than you might think. And he's going to give you some easy, easy tips to put into immediate practice. You know how much I love action actionable stuff and this is super actionable. So Dr. Rangan Chatterjee, I hope I said that right. Oh my gosh. Is a, an MD and star of the BBC one TV show Doctor in the House. He's his degree is in and it's an honors degree by the way, in immunology and he's a member. And this just sounds, it sounds so Cool. The Royal Colleges Physicians, the Royal College of General Practitioners, and also the Institute for Functional Medicine. Yay. Ifm. And he has the Feel Better Live More podcast. He also, of course, is now out with his book, how to Make Disease Disappear. Alrighty. Welcome to the show. Let's see if I can get this right. Dr. Rangan Chatterjee. Did I do it?

JJ, that was perfect. You were professional.

It was close, I'm sure. Anyway, I didn't have a whole lot of time to practice, but I got there. All right. I am excited to have you here all the way from the UK on my podcast, and you've got a super cool book coming out, Make Disease Disappear. How to Make Disease Disappear. Where'd this come from?

This has basically come from, you know, 17 years of practicing as an MD. So, you know, I've been, as you say, JJ, I'm based in the UK. We've seen patients for a long time now. And, you know, throughout my career, I've gone through a journey where I started off, you know, thinking I was going to leave medical school with the tools I needed to help my patients. And then, you know, for a whole variety of personal reasons, I sort of. I just realized I was suppressing a lot of symptoms with drugs and I just couldn't keep going like that. And, you know, as I say, my. I had this personal experience. My son wasn't very well when he was six months old. And that really led me on a journey to actually travel around the world, learn from experts, learn how to understand what's driving my patients problems. And ultimately I figured out that, you know, about 80% of what I see in some way comes down to the way that we're collectively living our modern lifestyles. It's that simple for me. And my book is basically my antidote to that.

You know, I love it when I find that when doctors have their own personal health journey, either a family member or themselves, it just makes them so much better. Right. Like you had that motivation to go out there and find different answers that you knew you didn't get in medical school. And now not only have you written the book, you also have this TV show in the UK that's a primetime TV show. Tell us about that.

Yeah. So as part of this journey, I've been on jj, you know, to try and find out more. I ended up sort of doing this BBC1. BBC1 is our main channel. It's our main sort of network channel. And I got a primetime show called Doctor in the House. And basically what happens is that I Go and live with and alongside families who've got health problems for about four to six weeks and they've already been under their doctors and their specialists, but they've not managed to get better. And basically, so far anyway, I've managed to get all of these patients better. So I've managed to help a lady reverse her type 2 diabetes in just 30 days, a change that has proved sustainable for two to three years since I actually filmed with her, you know, without any input from me. And that makes me really excited, jj, because it's not just, you know, it wasn't just for the TV cameras. Yeah. In 30 days I managed to help her reverse her condition, but then she was empowered with the information she needed to look after herself. And that's what really excites me. But you know, jj, I've been filming a few seasons of that show now, and whether it's type 2 diabetes or fibromyalgia, where I helped a lady who had had this for 10 years get rid of her pains within six weeks, or whether it is insomnia or gut problems or migraines or cluster headaches or back pain, you know, in the majority of cases, when you go and look for the root cause, most of the time actually you can get there. And the vast majority is lifestyle. I know that doesn't sound like high tech, modern medicine. Right. But that's the harsh reality for many of us. And jj, I'm not putting blame on people. Right. I think it's really important to say, I'm not saying people are doing this to themselves. I just think in 2018, the way modern life is set up for many of us means that we make unhealthy choices and often we don't know about them.

So it's actually fantastic because what I'm seeing here with the book title itself, how to Make Disease Disappear, I didn't say the subtitle. Relax, Relax is the way I'm going to say it. Relax, eat, move and sleep your way to better health. I mean, these are all things that are accessible to everybody. And that's what's awesome, is that there's no reason we can't all be doing these things. And you're right. When you look at modern life, I mean, it's like we're stealing from our sleep. We're definitely not relaxed. Crappy food everywhere, I'm sure. I just was in the UK this summer and I noticed that they now are, they are now getting the gluten free junk food that we have in the States. You Know, I was like, you know, just because we went gluten free doesn't mean we now need to eat gluten free. Free cookies, muffins, and cupcakes. We just need to eat avocados, wild rice, and squash, you know, but this is the great thing is we can incorporate these things in. So I see that you've picked relax, eat, move and sleep. Why'd you pick this?

Okay, the reason I picked these for what I call pillars of health is it's quite simple, right? The more patients I see, including on the TV series, which, you know, has been shown in 70 countries around the world now, so it's getting everywhere. Wow. I know people and you actually live with them.

Like you go and move in.

Yeah, I move in. I don't spend the whole time with them, but I spend the night. A lot of the time I'm sleeping in their house, which, you know, brings its own issues in itself because it's pretty hard to maintain distance from families, you know, when you're actually staying there.

Yeah, I never had to do that in my. I did a lot of reality over the years, and I've never, never done the night, spend the night.

One.

Yeah, it's. It's. I tell you, you learn a lot. You learn a lot about actually what do they do in the evening, what do they do before bed? Not what do they say they do before bed, what actually is going on? What are those dynamics? But here's the thing, jj. No matter what the condition was that I saw, and yeah, I did use some supplements, but the reality is 80% of what I did with all of these families and what I do with all of my patients comes down to these four core pillars of health. Because I think these are the four key areas of our health that we have the most control over, that have the most impact on the way that we feel.

And.

And the reason I'm really passionate about them is that this works for everybody. If you've got a disease already, right. This program will help you feel better and in some cases will help you reverse your disease. If you want to prevent getting sick in the future, this approach will help, you know, reduce the likelihood that you're going to get sick. And if you are simply tired of needing caffeine to get you through the day, you know, needing sugar to get you through the day, and you're tired of just feeling, you know, not the best version of yourself, this plan will help you because the core principles of good health haven't changed. They're still the same as they always were. Now I think what's different about my book, or certainly what I hope is different? What I think is resonating with people so much is that my approach is very accessible. Okay? I don't ask for perfection. So in each pillar, right? Relaxation, food, movement and sleep, that's 25% of the book is given to each pillar. And in each pillar there are five suggestions. These are all the chapters. Now, I say suggestion, not prescription, because I'm not telling people what to do. Right. I make a suggestion and I walk them through the science. But then the practical take home for them is actually pretty simple. And I say, hey, if you don't like one of these chapters, you don't like one of these recommendations, don't do it. Okay, that's fine. Choose one that you do like. Because nobody in the modern world is going to be able to do all five in each pillar. You know, that you'd be a saint if you could do them. Right. I say most people need to do two or three in each. And I think the fact that I'm taking the pressure off jj, you know, I'm saying, look, you don't need the perfect diet. If your diet is good enough, you might be better off going to sleep one hour earlier each night. You'll get more benefit that way. And that's kind of the approach I've taken in the book. That's the kind of approach I take on the TV show, and that's the approach I take with my patients. And I think that's the approach that actually not only gives you the short term results, but it means you're still getting those results six months later, 12 months later.

It's so huge because I think one of the biggest ways people fail and they set themselves up to fail is they have this idea they have to be perfect.

Yeah.

You know, you don't need to get an A plus on your diet or an A plus in any of these things if you get a B plus, you know, and then if you need to here and there, ramp it up a bit. So give us a couple examples of some of your suggestions from your pillars.

Okay? So look, I think the easiest thing is to maybe take one suggestion from each, right. To give. To give you and give your listeners a flavor of what's going on. So I started the book with a relaxation pillar. And I did this on purpose. Right. I did this because I think, you know, a lot of people expect in my book to be about food. Right. But the reality is that food is one part of the equation, an important one, but it's not the only one. And I think relaxation is potentially the one that we undervalue the most. So I think in relaxation, I would say 15 minutes of me time every day is one of my recommendations. Now, it sounds really simple, right? 15 minutes of me time. But it is unbelievable how few people I see who actually feel that they've got time to lock out 15 minutes for themselves. But that 15 minutes of me time. I've got a few rules, JJ. One of them is it's got to be for you, you know, selfishly for you, something that you want to do, it's got to be by yourself, and it's got to be without your phone. And I think without your phone.

Oh, you just lost me. You're like. It was. We were. We were going along great.

Yeah.

And then you had. Then you had to go do that.

Yeah.

And the point is, I think we've lost the art of downtime. And I walked through a case study in the book where one of my patients had Crohn's disease. Really bad Crohn's disease. And she's got horrendous gut symptoms. And we did all the dietary changes, and she hit a plateau, right? And I saw her and I figured out that actually, you know, she was like a lot of the sort of a lot of the middle aged female patients I see. You know, I find don't give. They don't feel they've got any time for themselves. You know, she was a devoted wife. She was a fantastic mother. All she did, everything she did was for other people. She never had any time to herself. And I literally prescribed her, if you will, this 15 minutes of me time. But I also said, you got to do one thing every week that you love that is for nobody else. And she decided to join a salsa class. I saw her four weeks later, and I'm not kidding you, but her symptoms, her gut symptoms from her Crohn's disease had gone down by 50%, you know, hadn't got rid of it. But we forget that the body is interconnected. When you are highly stressed, when you're not switching off, that affects your gut, that affects whether you've got leaky gut, that affects the composition of gut bugs there and everything. And it's. That's the whole point of my approach, is that the body is interconnected. So out of the relaxation pillar, I'd say 15 minutes me time every day. And for people who are listening, I challenge them to ask themselves, you know, how many People are actually doing that, and if they're not, can they do that for the next seven days and see how they feel?

I love that. Do the me time challenge.

The me time challenge.

That's been. You should start that. Start the me time challenge. Because honestly, I, you know, I work a lot with women and women put themselves last. They do. They're like, I got to take care of my kids, my husband, my job, the house. And I go, what'd you do for fun in the last week? And they look at you like, what? Huh? So I love that you prescribe that because it gives them the. They feel like they have to do it now without the guilt.

Yeah.

So that's.

Get rid of the guilt. Jj, the other thing which people don't realize, I'm sure you've seen this with your clients, is weight loss. Right. So many people, so many women, but so many guys as well are trying to lose weight these days. But everyone forgets that stress or, you know, stress, you know, when you're not switching off and your cortisol and your adrenaline and all your stress response hormones are going up, your body thinks it's under attack. Your body holds onto weight. And I walk people through quite a lot of case studies in the book where actually I've got some women who are on superb diets and they can't lose weight. It's only when they start bringing in the relaxation that the weight comes off. And I think that's a really important point. You know, your weight is not just your food and your movements. You know, your sleeping, your relaxation absolutely plays a big role there.

Probably even more important. And you know, it's. I love that you're saying this because I see women trying to lose weight so they'll just cut back on their calories more and move more. I'm like, no, no, no. Now you're just going to really get stuck.

Yeah.

So just relax.

Relax. Exactly. Look, I'm jj. I try and live this. I try and walk the walk right. But I struggle with relax. If I'd hold my hands up and say, that's the pillar I struggle with the most because, you know, we're all semi addicted to technology and working and sending our emails and our social media posts, etc. Etc. I know I will get the most bang for my buck if rather than trying to improve my diet by 5% or my gym regime, which, you know, frankly, they're pretty good most of the time, I'd be much better off implementing two things from the relax pillar.

Yep. I would that is my, my challenging one as well. Full disclosure, I'd much rather just go bust one out at the gym than go sit and meditate.

Exactly.

I get it. Yes. So speaking of busting one out at the gym, what about movement?

Well, movement, there's five different options, but I think the one, my favorite one, the one which really resonates with people, is my five minute kitchen workouts. And so basically, this is the whole idea that strength training is very much underval. When we talk about movements, people are often talking about jogging or cardio or getting out and being more active. And I get all that. But people forget that Once they hit 30, we can lose 5% of our muscle mass every 5 to 10 years if we're not working on that muscle mass. And our muscle mass is one of the strongest determinants of how we are going to be as we get older. And I remember a few years back, jj, that I'd be telling my patients this. I said, you need to get to the gym, you need to do 30 minutes, maybe three times a week. And they'd come back a few weeks later. And I said, how are you getting on? I've not managed to do that. And I never used to think they're not doing what I'm saying. My approach has always been, okay. I'm clearly not giving them advice in a way that is resonating with them or that they feel that they can do it in their lives. So literally born out of that came this five minute kitchen workout, which I basically outline in the book. It's really simple. You know, you don't need any equipment, you don't need to get changed, you don't need to join a fancy gym again, if you want to do all those things, that's great. But for many people, they don't have the time. And by setting the bar that high, it means they won't do it. So I've got 20 year old patients doing this, I've got 70 year old patients doing this. Because you can modify it for all ability levels and you do it in your kitchen. I've got this beautiful video showing people how to do it, but it is so simple. And I'm literally in my consultation room with my patients. I throw off my jacket, I'm on the floor teaching them how to do a press up with their knees on the floor, or if they can't do that, against the wall, Right? So it's just this little circuit. And you know what, jj, when you tell patients, you say they don't have time And I say, have you got five minutes twice a week? Is that all you're asking, Doc? I'm like, yeah, five minutes twice a week. So, okay, I'm in. They start doing it. And those five minutes twice a week very quickly becomes 10 minutes, six days a week, because I've made it achievable and practical for them. So I, you know, I'm a huge fan of this five minute kitchen workout. And, you know, yes. You know, I love this.

I actually did that in a reality show years ago. I had the gal cooking and doing push ups and lunges in between.

Oh, my God, I love it.

Oh, man. Reality show stories.

There you go.

Hey, do you know why it works? And people. Yes, that's why.

Because it fits in. And they're like, because. Because nothing drives me more crazy. I had. I used to own a gym and I had T shirts made for everybody that were a big red circle with a line through it and said excuses because I was so sick of hearing all the reasons why you couldn't. I go, I guys, I'm talking a couple minutes a day, so let's fit fitness in. And here's where I just want you to do it. Just do this while you're cooking. They're like, okay, you know, and that's the thing that I'm liking here, is that everything you're talking about are things that, hey, you're a dad, you're a doc, you're on tv, you got a podcast, you're an author. So if you can squish this stuff in, they can. Right?

Absolutely. Absolutely. And I will do this. I'll do. I call it a kitchen workout, but I'll do it in a hotel room when I'm on the roads. Right. Of course. It doesn't have to be in the kitchen. It's the. It's just the idea that it's the concept.

Yes. Don't get bought. Don't get locked in on the kitchen, everybody. I do this when I travel too. I either turn. If there's not a hotel gym, I run up and down the stairwells. I do something in my room. You just gotta move and you feel so much better. You just gotta make it a habit. It's like brushing your teeth.

Yeah, exactly.

All right, now the final one. Did we talk about this yet? We didn't talk about eating yet. We did chilling. We did, right?

Yeah. We did relaxation. We did move. I mean, if you were to ask me food. I mean, there's so many suggestions I make. But the one. Again, the one I like, which it seems to be really resonating with people, is to eat all your food within a 12 hour window, right? So look, this could be you have your breakfast at 8am, you finish eating by 8pm or you can tweak that to whatever you want, whatever fits your lifestyle and your, you know, your job and your family commitments. Right? I get it, you can figure it out. But there are so many benefits and a lot of that research is actually coming out of San Diego in terms of, you know, better blood sugar control, reduced weight, you know, better immune system function, all these things just by changing not what you eat, but changing when you eat. Now look, I'm a big advocate for changing what you eat as well. But if people are struggling and they've never managed to follow the right diets or their, I say, look, why don't you start here? Why don't you just compress your eating window? And most patients, most of the public, they can do this. Jj, it's not that tricky. And a lot of people then say, well, look, if I could do 12 hours, Dr. Chatterjee, but can I make it better? Can I do 10 hours or can I do eight hours? The reality is some people will benefit from doing that. But that's not my approach. My approach that I take in the book is this. If you are doing 12 hours eating all your food within a 12 hour window, right. Give yourself a tick and move on to a different suggestion, move on to a different pillar. Because that's the point of my approach. It's make it achievable, don't try and max out one area. Because so many people I see have got the perfect diet, yet they're still sick because they're not looking at the whole 360 degree approach. So I think that 12 hour eating window is a really good one for people to start with. And if you.

I love that. That is, that is, that is so good. And I'm going to add a little addendum and I'll tell you this story. You'll think this is funny. I always used to tell people, stop eating three hours before bed. And then what? Guess what they did?

They went to bed later.

So now I'm like, you got to eat dinner. So you have the 12 hour overnight fast and stop eating and go. Because you know, I'm big on the eight to nine hours of sleep too. But I just think if we taught people to have dinner early and then shut the kitchen down, put it on lockdown, so much changes, like that's so easy. And that's the 12 hour fast out of the kitchen night. That's where, you know, all hell breaks loose at night when people start eating, that's when, you know, the evil twin comes out.

You know what I call that, jj? I actually, in my book, I call it. I call it an itchy mouth because.

That'S a great one. That's awesome.

That's what it is. We're not hungry. We just, you know, we're just bored. We start eating and snacking on garbage. So it's just, it's an itchy mouth.

Yes. That's fantastic. The itchy mouth. Avoid the itchy mouth. Okay. I want got one more thing for you. So what do you do every day? Pick one thing that you feel like makes just the biggest impact in your life.

The biggest thing I think I do every day. Do you mean health related?

It can be anything.

Honestly. The thing which has the most impact is what I do around the family table. So I've got two young kids, okay? So when I'm at home, sit around with my wife, sit down with my two children, and we play this game and it goes. There's three things we have to, you know, volunteer and give to the rest of the table, which is what have we done today to make us happy? What. Sorry, let me start that again. I basically have to say, what has somebody else done today to make me happy? What have I done today to make somebody else happy? And what have I learned today? And it's just the most phenomenal experience because, you know, if I'm honest, jj, I started introducing that because I thought, oh, this would be really, really good for the kids. Then I've worked out, actually, this is pretty good for mum and dad as well.

Side benefit.

So it's basically this whole idea of gratitude and just reflecting on the positive things in the day. But it's a great way of connecting with your partner, with your children. You all share something really intimate about yourself with the rest of the family. So I think that's my most impactful thing that I do every day.

I love it. That's awesome. Now you've got something super cool for everybody listening and that is your video series. Although I'm going to now push you to create the me too. The. The Me time challenge. Not the me too challenge. We definitely don't want that. The Me time challenge. But you've got increase your energy in five days video series. So we are going to put that. I'm not going to have everybody try to spell your name. That's for Darn sure. So I'll put it at jjvirgin.com forward/make disease disappear. That's pretty long. So I will just say jjvirgin.com forward/appear.

Super.

There you go. All right. And tell everybody what that is.

That is basically you're going to get five emails on sequential days with little tips on how you can very, very quickly and simply increase your energy levels. And frankly, JJ, who doesn't need that in 2018, well, judging by all of.

The Starbucks everywhere, would be quite a few of us, right?

Yeah. And everybody can do it. And it's just a little bit small things. That's the beauty of it. It's a small things that we can all do.

Well. Everything you've said is completely reasonable, easy to do and massively impactful. So I love that. It's just absolutely user friendly. And you know what that tells me is that you're actually in the trenches doing this because you're out there making sure it actually happens. And you know, I see this sometimes people will prescribe something. I go, people won't do that. But when you're actually following through with them and seeing it happening and then seeing them do it on their own, then you win. So thank you so much for that and thank for being an awesome guest. It's been fantastic having you with us.

Thank you, jj. It's a real pleasure for inviting me on. Thank you.

Oh, you're so welcome. After the break, I'll be answering a listener's questions, so stay with me.

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Welcome back. This is the time where I answer listeners question. Before I go into that, I just want to remind you to go to www.jjvirgin.com disappear to get that super cool energy bonus that Dr. Chatterjee talked about. And also of course, the show notes and anything else that relates to this show, we pop it all in there. So you definitely want to grab those and Now, I'm going to answer a listener's question, and what I love to do is grab ones that come up when I'm doing my Facebook and Instagram lives. And if you've not joined me, there's a couple different places that I do things beyond the podcast. So I have a blog on my website, jjvirgin.com and then on Facebook @jj virgin official. I pop on there, and I do live at least once a week also over on Instagram @jj virgin. And I'm just now building up my YouTube channel at guess what, JJ Virgin. And I am answering questions and doing short video trainings there as well. So my biggest goal is to give you all the information you need to take personal responsibility for your health and so that you will never have an excuse for not knowing what to do and not being able to take action. All right, there it is. That's my. That's my evil scheme. All right, so. So let's get to this question, which came up on Instagram from Tracy, who said, I travel all the time. What are some tips to stay fit on the road? And, man, is that a perfect one for this conversation. Because Dr. Chatterjee and I were talking about kitchen fitness, and it really was. I was doing a Dr. Phil segment, and I remember I was having the gal do kitchen workouts in between what she was cooking, and because it was like the only time she had to work out. But really, it doesn't matter whether it's in the kitchen, the hotel room, whatever. It's really much more the mindset of making a commitment to. To get moving every single day. And so what I look for when I'm traveling is I. My big goal is to get a hotel with a good gym. Here is the scary thing. It's kind of like when you're looking for a house and they say charming fixer upper translates to AKA a dump. So if you find a hotel and they say fitness room translates to a bike and a treadmill in a room. So I always find out what is at the hotel or if there is a gym within walking distance to the hotel that is open when I need it to be open. And I learned that one the hard way. The open when I need it to be open part. If there is no gym at the hotel or close by, and occasionally this happens, then what I do is I use the hotel stairs and I go up and down them and you can literally. And I've got. In my fast fitness program, I've got. We'll put a link to the fast fitness program too. I've got some body weight only exercise routines that you can do in 15 minutes or less. And what's great about that is you can even do half of it. So don't tell, you know, don't try the I don't have time excuse. You gotta make time because this is important. But you can simply use a hotel stairwell. You can be in your hotel room doing push ups and dips and sit ups and lunges and squats. So there are always ways to get moving. It's really a matter of you making the decision that this is a priority and then figuring it in. And Even if it's 10 minutes, honestly 5 to 10 minutes, every minute counts. So just make sure you're moving more. Find the opportunity. All right. And again, we'll put all that information because I just know I talked about fast fitness. We will put it in the show. Notes jjvirgin.com forward/appear all right, I want to do a shout out to Lisa Manion who gave me a five star review in itunes for our show. She wrote inspiring. It's helpful to have straight talk about weight loss and dieting. JJ's approach is straightforward and easy to understand. I find it inspiring to be empowered with knowledge to make healthy choices in my life. Thank you so much, Lisa and thank you to everyone who's left. Reviews it helps a ton. You know, when people are deciding what to listen to, they look for that. So I super appreciate it and I'd love to showcase you on the show. So if you haven't done it yet, big, big ask for help here to jump on over to itunes and leave a review and I would love to feature you. Alrighty, I'll see you next time. Bye bye.

That's all for this episode of the JJ Virgin Lifestyle show, which marks another step towards a healthier body and mind. Don't forget to rate, review and subscribe to the show and we'll talk to you next week. Toyota Thon is on, so stop by your local Toyota dealer and test drive a spacious grand Highlander or ready for anything Rav. With great financing and lease options available to qualified customers. Visit buyatoyota.com for more Toyota let's go Places the holidays mean more travel, more shopping, more time online and more personal info in more places that could expose you more to identity theft. But LifeLock monitors millions of data points per second. If your identity is stolen, our US based restoration specialists will fix it, guaranteed your money back. Don't face drained accounts, fraudulent loans or financial losses alone. Get more holiday fun and less holiday worry with LifeLock. Save up to 40% your first year. Visit LifeLock.com podcast terms apply.