The 5-Minute Morning Habit That Transformed My Health, Happiness & Marriage

1. 0:00 – 0:35

   The 5-minute strength routine: health, happiness, and relationships overlap

   1. SPSpeaker0:00

      So what is this five-minute strength training thing that you do, Dr. Chatterjee?

   2. RCDr. Rangan Chatterjee0:05

      This is one of the most important things I do each day, and not only for my health. I would say it's also one of the most important things I do for my happiness and my relationships. Remember at the start, Mel, I said that health, happiness, and relationships are not as separate as people might think. Okay? So what do I do? And I think it's a useful way of helping people understand the key principles of habit formation. So for over

2. 0:35 – 1:00

   Designing the habit: early mornings, a predictable window, and a calm start

   1. RCDr. Rangan Chatterjee0:35

      five years now, I've been doing several things each morning, but one thing that I rarely miss on is a five-minute strength workout. Okay, so what does this look like? Okay. I, I go to bed early and I wake up early. That's just what works for me, right?

   2. SPSpeaker0:50

      Yep.

   3. RCDr. Rangan Chatterjee0:50

      But I wake up around 5:00. Again, I'm not saying anyone else has to.

   4. SPSpeaker0:53

      [laughs]

   5. RCDr. Rangan Chatterjee0:54

      It's what works for me.

   6. SPSpeaker0:55

      Yeah.

   7. RCDr. Rangan Chatterjee0:55

      My wife doesn't wanna get out of bed till 7:00 or half 7:00, right?

   8. SPSpeaker0:58

      Yeah.

   9. RCDr. Rangan Chatterjee0:59

      So we have found what works for us.

   10. SPSpeaker1:00

       Great.

3. 1:00 – 1:36

   Habit stacking with coffee: the kitchen ‘5-minute timer’ rule

   1. RCDr. Rangan Chatterjee1:00

      Okay? So I come downstairs, and I, I do happen to meditate. That's the first thing I tend to do, but that's not relevant for this part of our conversation. I go into my kitchen, and one thing I do is I love to make coffee. Okay? So I weigh out my coffee. I, and I pour the water in into the French press, and I put a timer on for five minutes. In those five minutes, Mel, I don't go on email, I don't go on Instagram, I don't go on the news. What I do in those five minutes is I have a strength workout in my kitchen, in my pajamas.

   2. SPSpeaker1:34

      What do you do?

4. 1:36 – 1:56

   What the workout looks like: pajamas, bodyweight circuits, simple equipment

   1. RCDr. Rangan Chatterjee1:36

      Well, I do a variety of things. It started off being body weights. I do some press-ups, some calf raises, some squats. I just do a little circuit in my kitchen, and then I get the gorgeous reward of a hot cup of coffee just the way I like it.

   2. SPSpeaker1:48

      Wait, so you literally do squats, you do pushups, you do calf raises, so you're going up on your tippy toes.

5. 1:56 – 3:04

   Why it works: a keystone habit that proves you can rely on yourself

   1. RCDr. Rangan Chatterjee1:56

      Yeah. There's a, there's a video on YouTube that I've, I've worked off my five-minute kitchen workouts. These days I do a couple of other things. I have a kettlebell and a dumbbell in my kitchen, so sometimes I'll do some kettlebell swings, sometimes I'll do some bicep curls, whatever I feel like. But the point is, I do that five-minute strength workout every day. I even did it this morning in my hotel room here in Boston, Mel. Okay? And I'll explain why it's so important. It's what I would call my keystone habit.

   2. SPSpeaker2:23

      Okay.

   3. RCDr. Rangan Chatterjee2:24

      It's a habit that when I do it, it makes it infinitely more likely I'm gonna do other healthy choices in my day.

   4. SPSpeaker2:33

      Hmm.

   5. RCDr. Rangan Chatterjee2:33

      Right? Every single day, Mel, we're all asking ourselves two questions. Can I trust myself? Can I rely on myself? What my five-minute kitchen workout does for me every single morning is it shows me that no matter how busy my work is, no matter what my wife needs from me, what my children need from me, what my elderly mother needs from me, I still found five minutes for myself. It shows me I can trust

6. 3:04 – 6:12

   Consistency over variety: the toothbrushing analogy and compounding effects

   1. RCDr. Rangan Chatterjee3:04

      myself, I can rely on myself. Now, people might go, you know, "Strength workout every day? Do you not vary it up?" No, I don't vary it up, right? Especially when I started, no. Do we vary up toothbrushing?

   2. SPSpeaker3:17

      [laughs] No.

   3. RCDr. Rangan Chatterjee3:17

      Right. I, I hope, Mel, every single person listening right now brushes their teeth for two minutes in the morning and two minutes in the evening.

   4. SPSpeaker3:25

      Well, you know what's interesting about brushing your teeth, and I'm glad you just brought it up, is I just saw somebody else talking about it, I can't remember who it is, and it's a fabulous example, that if you go and don't brush your teeth today, you'll have bad breath. You'll notice, but most people around you won't notice. But if you go day after day, week after week, month after month, year after year for five years and you never brush your teeth, like, some of them are gonna fall out.

   5. RCDr. Rangan Chatterjee3:59

      Yeah.

   6. SPSpeaker3:59

      You're gonna have, like, snaggletooth mouth. Like, you're gonna be horrible. Like, it's... And it's an illustration of something we know intellectually, that the compounding nature of doing something every day actually builds in the negative or the positive dramatically. And your five-minute workout in the kitchen that I think is just genius, first of all, you already taught us that the brain is an associative machine.

   7. RCDr. Rangan Chatterjee4:29

      Yeah.

   8. SPSpeaker4:29

      Meaning it associates certain places and times of day with certain things, and so you're using that to your advantage. You also have set yourself up for success because you now have a kettlebell right there in the kitchen. You have also set yourself up with a stacking of this so that you start the coffee maker, which is something you're gonna do regardless of how you feel. Doesn't matter how tired you are-

   9. RCDr. Rangan Chatterjee4:54

      Exactly

   10. SPSpeaker4:54

       ... whether or not you don't want to, you're gonna do it.

   11. RCDr. Rangan Chatterjee4:56

       Exactly.

   12. SPSpeaker4:56

       And while the coffee's brewing, you don't care that you're not in the latest workout clothes. You don't need a fancy gym. There you are at 5:05 in the morning in your pajamas doing pushups on your kitchen floor while your coffee's brewing.

   13. RCDr. Rangan Chatterjee5:11

       Are you tired of waking up exhausted even when you've technically had enough sleep? Do you feel like you're constantly doing everything right, yet you still feel stuck? You're not broken. You're just running the wrong habits. I've taken everything I've learnt from helping thousands of patients and boiled it down into five tiny daily habits that can transform your life in just 30 days. No overwhelm, no pressure, just small shifts that reset your energy, mood, and mind. If you're ready to stop surviving and start feeling like yourself again, download my free guide now. Just click on the first link in the description box below or scan the QR code on screen. You've got absolutely nothing to lose except the version of you that's been running on empty for far too long.

   14. SPSpeaker6:08

       And it's an illustration of the daily toothbrushing

7. 6:12 – 7:20

   The 7-day challenge: choose one small action and anchor it daily

   1. RCDr. Rangan Chatterjee6:12

      100%. A- and with toothbrushing, the key point I wanna make is that we don't apply those principles when it comes to changing our health, right?

   2. SPSpeaker6:20

      Mm.

   3. RCDr. Rangan Chatterjee6:20

      We make it so difficult and complicated. That's a theme throughout this conversation, Mel, how do we keep it simple? If your audience, Mel, if the person listening to this episode right now, if you take nothing else from this conversation but this idea that you're gonna find one five-minute action-

   4. SPSpeaker6:41

      Mm

   5. RCDr. Rangan Chatterjee6:41

      ... and you're gonna do it at the same time every day, try it for the next seven days. I guarantee, like, I literally guarantee, 'cause I've seen this tens of thousands of times, not only will you feel better, you will change the way you experience life, you will change the way you view yourself. Because you build up this momentum, you build up self-esteem. You, you become somebody who can do what they say they're going to do, right? I had a patient. Again, I w- I, I wanna bring this and make this really real, 'cause I imagine there'll be people listening, Mel, who think, "I'm busy. Like, I'm a nurse, I'm a teacher, um, I don't have time."

   6. SPSpeaker7:20

      Right.

8. 7:20 – 8:41

   Patient story begins: the ‘busy’ 48-year-old with weight, low mood, low energy

   1. RCDr. Rangan Chatterjee7:20

      No, no, you do have time, right? I had a patient, 48-year-old guy. This was maybe 10 years ago, Mel. And he came in to see me with three common complaints, okay? He's a little bit overweight.

   2. SPSpeaker7:33

      Yep.

   3. RCDr. Rangan Chatterjee7:34

      Okay? And he, and he was pointing to his tummy as he came in. He had a bit of low mood, and he had low energy.

   4. SPSpeaker7:40

      Okay.

   5. RCDr. Rangan Chatterjee7:40

      Okay. There's many things that can cause these things.

   6. SPSpeaker7:42

      I think the person listening's like, "I know six people like that right now," so please send them this conversation, because you haven't been able to get them to take this seriously. Dr. Chatterjee can.

   7. RCDr. Rangan Chatterjee7:53

      So I spent a bit of time talking to him, Mel-

   8. SPSpeaker7:55

      Yep

   9. RCDr. Rangan Chatterjee7:55

      ... trying to understand his life and his lifestyle. And there was quite a few things there, and I said to him, "Hey, listen, there's a few things in your lifestyle that I've identified that I think could be responsible for all three of these things. Are you interested in me helping you change some of them?"

   10. SPSpeaker8:13

       Yep.

   11. RCDr. Rangan Chatterjee8:13

       So I always have permission with my patients, right? I don't just give them advice. I say, "Are you interested?" He said, "Yeah, that'd be great." So I went through all kinds of options. He wasn't biting at any of them. He's like, "Nah, I don't think that's for me. Don't think that's for me." When I said strength training, his eyes lit up, Mel. Okay? So I'm meeting him where he's at.

   12. SPSpeaker8:33

       Mm.

   13. RCDr. Rangan Chatterjee8:33

       He's like, "Yeah, Doc, you know, I used to do that at school as a teenager. I haven't done it in years. I've got busy with adult life, basically."

   14. SPSpeaker8:40

       Yep.

9. 8:41 – 9:39

   The classic failure mode: ambitious gym plan leads to zero action

   1. RCDr. Rangan Chatterjee8:41

      I said, "I think strength training is gonna really help you. I think it's gonna help you with your weight, your energy, and your moods." He said, "Right. Great. I wanna do it. What shall I do? 45 minutes three times a week in the gym?" I said, "Yeah, that'd be fantastic. Great." You know, he goes, "Right. I'm gonna do it." I said, "Okay, here's an appointment for four weeks' time. You go and do that, come back in four weeks, and we'll figure out how you're doing."

   2. SPSpeaker9:05

      Okay.

   3. RCDr. Rangan Chatterjee9:06

      So he goes away. And I'm feeling pleased. I think, "Okay, cool. He's gonna go and do that." Four weeks later, Mel, he comes back into my office, and he walks in and his body language is a bit off. He's not making eye contact with me. I said, "Hey, how was the gym? You know, has it made a difference?" He said, "Hey, Doc, listen. Um, I've not been yet, okay? Work's been really busy. Um, the gym's quite expensive. It's not really on my way to or from work."

   4. SPSpeaker9:35

      Mm.

   5. RCDr. Rangan Chatterjee9:35

      "I've not actually gone yet."

   6. SPSpeaker9:37

      Oh, so now he feels terrible.

10. 9:39 – 11:39

    Make it doable: in-office bodyweight coaching and the ‘5 minutes twice a week’ reset

    1. RCDr. Rangan Chatterjee9:39

       He feels terrible. And I remember that case so well, Mel, because it was one of the most instrumental moments in my career. I never thought in that moment, he's not done what I've asked him to do. I thought, "Rangan, you've clearly not given him advice that he feels is relevant in the context of his life." So in that moment, I took my jacket off, okay? And I said, "Right, can I teach you some body weight exercises right here, right now?" One of the most important pillars for our health is, of course, nutrition. But I think because of our busy, stressed out lives, so many people are struggling despite their best intentions. So many patients over the years have told me that they know what they should be doing, but they're struggling to actually do it. And that's why I'm a fan of AG1. AG1 is a daily health drink that contains over 70 vitamins, minerals, and other ingredients that are designed to make nutrition really easy. It's been in my own life for over six years now. It's simple, it's tasty, it's convenient, and it forms a part of my morning routine. People will routinely tell me that taking AG1 regularly has improved their focus, their cognition, their energy. Some people even tell me that they drink less coffee when they're taking AG1. And there's research out there showing us that taking AG1 regularly can improve specific markers of your gut health, which is really good for your immune health. So if you're looking to upgrade your own nutrition in a simple, tasty, and convenient way, try AG1. To get a free bottle of vitamin D and five free travel packs, go to drinkag1.com/livemore. He said, "Sure." So I literally got down on the floor in my office, and I was teaching him press-ups, squats, calf raises. I was modifying them for his ability level.

    2. SPSpeaker11:38

       Yep.

11. 11:39 – 14:35

    Ripple effect and identity change: from 10 minutes/week to a healthier life

    1. RCDr. Rangan Chatterjee11:39

       And I said, "What do you think? Do you, can you do that?" He goes, "Yeah, that's okay." I said, "Okay, what I want you to do is I want you to do this for five minutes twice a week in your kitchen." And he looked at me, he said, "What, 10 minutes a week? Is that it?" I said, "Yeah. Can you do that?" He goes, "That's easy." I said, "Okay, great. You go and do that. I'll see you in four weeks." Okay? So he goes off. Four weeks later, he comes back. He's almost dancing into the room, okay? He comes in to see me with a big smile on his face.I said, "Hey, how you doing?" He said, "Doc, you asked me to do five minutes twice a week. It was so easy, I enjoyed it so much that I now do 10 minutes every evening whilst my dinner's getting ready in the kitchen. So I do 10 minutes," right? That changed his life, Mel. Because when I asked him, or when he felt he had to do 45 minutes three times a week in the gym, he did zero.

    2. SPSpeaker12:34

       Right.

    3. RCDr. Rangan Chatterjee12:35

       When he felt he only had to do 10 minutes a week, he's now doing 10 minutes a day. That's 70 minutes of strength training. That then led to what I call the ripple effect. Over the next few weeks, he starts to go for a walk at lunchtime. He starts to cook a little bit better for himself. He starts to prioritize his bedtime. I saw him a few years ago, Mel, this is maybe five years after we started, he's now meditating each day. If I had brought up meditation to him 10 years ago, he would've-

    4. SPSpeaker13:03

       Left

    5. RCDr. Rangan Chatterjee13:03

       ... laughed me out of the room.

    6. SPSpeaker13:04

       [laughs] Yeah, sure.

    7. RCDr. Rangan Chatterjee13:05

       Right? Small changes done consistently lead to big outcomes. I've seen it time and time again.

    8. SPSpeaker13:13

       And what I love about what you're teaching us, and I'm sure I speak for you as you're listening to Dr. Chatterjee too right now, is that first of all I'm like, "Okay, how can I get you to be my doctor?"

    9. RCDr. Rangan Chatterjee13:25

       [laughs]

    10. SPSpeaker13:25

        'Cause I would like a doctor that takes their coat off and then shows me how to do five-minute interventions. But it all comes back to this simple principle. There are four pillars. We've unpacked food, and the importance of how you feel, and experimenting, and One Ingredient stuff. Now you have simplified movement, and you have made the case that just introducing five minutes of movement, whether it's a walk or something in your kitchen, how that changes the course of your life and how you've seen it happen in your patients.

    11. RCDr. Rangan Chatterjee13:57

        Honestly, if, if your audience take literally nothing else from this conversation, I want them to take this. Find a five-minute action, something you've thought about before, something you've, you feel drawn to. I don't care what it is. Journaling, meditation, yoga, pull-ups, star jumps, doesn't matter. If five minutes feels too much, make it one minute, right? But start somewhere and do it for at least seven days, and if you don't feel differently about your life, sure, ignore everything I have to say.

    12. SPSpeaker14:30

        Well, you and I both know, of course you're gonna feel different.

    13. RCDr. Rangan Chatterjee14:33

        I know they are gonna feel different.

    14. SPSpeaker14:34

        Of course.

12. 14:35 – 15:53

    From inspiration to action: simplify, reduce friction, and commit

    1. RCDr. Rangan Chatterjee14:35

       But you have to do it. Inspiration without action does not lead to change.

    2. SPSpeaker14:41

       It's true.

    3. RCDr. Rangan Chatterjee14:41

       This is what I see these days, Mel. People listen to your show, they listen to my show. They, um, see a, a positive Instagram post and a really inspirational meme, and they heart it. They think they've done something. They haven't done anything, right? They moved their thumb about half a millimeter on their phone. That's great, don't get me wrong, but you need to take the inspiration and figure out, "Well, how am I gonna take action in my life?"

    4. SPSpeaker15:07

       And you just gave us the actual only way it gets done, because most of us make a mistake in that moment where we heart this video about health and we say, "Okay, I'm gonna go to the gym three times a week for 45 minutes," and then you don't because it, it's hard to do that, and it's actually more complicated than you think to find the time, to get the clothes, to get into the gym, to figure out what the workout is. And what you're saying is there's a totally different way to go from inspiration to action. Make it as easy as hell. Make it five minutes long. Find a trigger like making coffee that you don't even think about, and set up the environment with one simple thing so that you have the things you need right there, and try it for seven days, and you'll be shocked.

13. 15:53 – 16:59

    Why it transforms marriage and work too: keeping promises builds self-worth

    1. RCDr. Rangan Chatterjee15:53

       Yeah, you'll be shocked. And, and, and what people don't realize, 'cause I've seen it with so many patients, is they underestimate simplicity, right?

    2. SPSpeaker16:02

       Hmm.

    3. RCDr. Rangan Chatterjee16:03

       I go to the gym sometimes, right? I'll lift things at other times. But some weeks I don't. But I never miss my five-minute morning action. It's a promise I made to myself. And why do I think that helps your health, your happiness, and your relationships? Because when you make that commitment to yourself, when you make that promise and you keep it, Mel, you do something so powerful, right? It builds you up inside. You become a human being who knows your self-worth-

    4. SPSpeaker16:31

       Yes

    5. RCDr. Rangan Chatterjee16:31

       ... and you take that to your relationships. You take it to your work. You take it to every other aspect of your life. If you enjoyed that short clip, I think you are really going to enjoy the full conversation, which you can check out here. [upbeat music]

Episode duration: 17:00