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August 17, 2024 • 48min
8 Realistic Healthy Habits That Make a Huge Difference
The Mel Robbins Podcast
In this episode of The Mel Robbins Podcast, Mel interviews Harvard's Dr. Aditi Nerurkar, a medical doctor, researcher, and world-renowned expert in stress and public health. Dr. Nerurkar shares 8 science-backed hacks to lower stress, amplify happiness, and improve overall health. The conversation covers a wide range of topics including grocery shopping, working from home, exercise, multitasking, and building healthy habits.
8 Realistic Healthy Habits That Make a Huge Difference
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Key Takeaways
- Walk the perimeter of the grocery store to focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and fermented foods
- Create a "fake commute" when working from home to transition between home and work modes, even if just for 5-10 minutes
- Sitting for long periods is detrimental to health - aim to move regularly throughout the day, even if just for a few minutes at a time
- Multitasking is a myth - practice "monotasking" by focusing on one task at a time and taking short breaks between tasks
- Aim for at least 10 minutes of walking per day to reduce stress and improve mental health
- It takes about 8 weeks to build a new habit - give yourself 3 months to fully integrate lifestyle changes
- Live a "lifetime in a day" by incorporating 6 key elements daily: childhood wonder, meaningful work, vacation-like enjoyment, community connection, alone time, and reflection
- Pursue both hedonic happiness (pleasure) and eudaimonic happiness (meaning/purpose) for overall wellbeing
Introduction
In this episode of The Mel Robbins Podcast, Mel interviews Harvard's Dr. Aditi Nerurkar, a medical doctor, researcher, and world-renowned expert in stress and public health. Dr. Nerurkar shares 8 science-backed hacks to lower stress, amplify happiness, and improve overall health. The conversation covers a wide range of topics including grocery shopping, working from home, exercise, multitasking, and building healthy habits.
Topics Discussed
Grocery Shopping for Better Health (7:24)
Dr. Nerurkar recommends walking the perimeter of the grocery store to focus on whole, unprocessed foods:
- Fruits and vegetables for a strong gut-brain connection
- Fermented foods like yogurt, kombucha, and kefir
- Whole grains
- Lean proteins
She advises following a Mediterranean diet as a "way of life" rather than a strict regimen. This includes:
- Plant-based foods
- Fresh fruits and vegetables
- Minimally processed foods
- Whole grains, beans, nuts
- Olive oil
- Minimal dairy and red meat
Dr. Nerurkar emphasizes the 80/20 rule - eat healthy 80% of the time, allowing for treats 20% of the time. Small daily changes like adding sauerkraut to a sandwich or extra vegetables at dinner can make a big difference over time.
Supplements and Lifestyle Changes (10:18)
Rather than recommending specific supplements, Dr. Nerurkar focuses on lifestyle changes to improve health:
- Prioritize sleep
- Decrease caffeine intake
- Increase movement throughout the day
She emphasizes that sleep is a "therapeutic intervention" and encourages addressing root causes of stress rather than relying on supplements as a quick fix.
The "Fake Commute" for Work-Life Balance (16:37)
For those working from home, Dr. Nerurkar recommends creating a "fake commute" to transition between home and work modes:
- Set up your workstation
- Get dressed for the day
- Take a short walk outside
- Get coffee
- Review your to-do list and schedule
- Return to your workspace to start the day
This practice honors the brain's need for compartmentalization and provides a buffer between home and work roles. Dr. Nerurkar suggests bookending the day with a similar routine in the evening to transition out of work mode.
The Dangers of Sitting and Benefits of Movement (13:22)
Dr. Nerurkar discusses the health risks associated with prolonged sitting, citing research that shows increased risks of:
- Diabetes (112% higher risk)
- Heart disease (147% higher risk)
- Death from heart disease (90% higher risk)
- Overall mortality (50% higher risk)
To combat these risks, she recommends:
- Getting up and moving regularly throughout the day
- Taking short walks between meetings
- Stretching
- Connecting breath to movement and posture
Dr. Nerurkar emphasizes that even short bursts of movement can have significant health benefits.
Video Calls and Stress Management (24:28)
Addressing "Zoom fatigue," Dr. Nerurkar suggests:
- Turning off your camera when possible
- Asking if audio-only calls are an option
- Being mindful of constantly seeing yourself on screen
She notes that it's unnatural for the brain to look at oneself all day and that this can have mental health ramifications.
The Myth of Multitasking (25:49)
Dr. Nerurkar debunks the myth of multitasking, explaining:
- Only 2% of human brains can effectively multitask
- What we think of as multitasking is actually rapid task-switching
- Multitasking weakens memory, cognition, and productivity
- It impairs the ability to solve complex problems
Instead, she recommends "monotasking" - focusing on one task at a time. To implement this, she suggests:
- Using time-blocking techniques
- Spending 5-15 minutes on a single task before taking a short break
- Using breaks mindfully (e.g., walking, stretching, breathing exercises) rather than mindlessly scrolling
Exercise and Movement for Stress Relief (29:14)
Dr. Nerurkar shares her personal journey with exercise and offers advice for incorporating movement into daily life:
- Start with gentle, therapeutic movement like yoga or walking
- Aim for at least 10 minutes of walking per day
- Focus on consistency rather than intensity
- Incorporate resistance training and balance exercises as you progress
She emphasizes that even ultra-short bursts of activity (1-2 minutes) can have significant health benefits, such as decreasing the risk of dying from cancer by 40%.
Building New Habits (40:44)
Dr. Nerurkar discusses the process of building new habits:
- It takes about 8 weeks to build a habit
- Give yourself 3 months to fully integrate changes
- Set concrete, measurable goals
- Frame goals positively (e.g., "I want my future self to have better sleep")
- Understand that even positive change can be a stressor for the brain
She encourages starting small and being patient with the process of change.
Living a "Lifetime in a Day" (42:53)
Dr. Nerurkar introduces the concept of living a "lifetime in a day" by incorporating six elements into daily life:
- Childhood: Embrace wonder, curiosity, and play
- Work: Engage in meaningful activities that provide a sense of purpose
- Vacation: Allow time for enjoyment and mental wandering
- Community: Connect with others, even briefly
- Solitude: Spend some time alone to foster creativity
- Retirement: Reflect on the day and acknowledge accomplishments
She emphasizes that these elements can be incorporated in small ways throughout the day to increase overall fulfillment and happiness.
Two Types of Happiness (45:47)
Dr. Nerurkar discusses two types of happiness:
- Hedonic happiness: Pleasure-focused, immediate gratification (e.g., Netflix, material possessions)
- Eudaimonic happiness: Focused on purpose, meaning, and contentment
She explains that while both types are important, eudaimonic happiness has more lasting benefits for mental health and can even lead to cellular changes in the body.
Conclusion
Dr. Aditi Nerurkar provides a wealth of practical, science-backed advice for reducing stress, improving health, and increasing overall happiness. Her recommendations focus on small, manageable changes that can have significant impacts over time. Key takeaways include the importance of regular movement throughout the day, creating transitions between work and home life, focusing on whole foods, and incorporating elements of both pleasure and purpose into daily life. By implementing these strategies, listeners can work towards a healthier, more balanced lifestyle.