Feel Better, Live More with Dr Rangan Chatterjee
Episode #584: How to Build Inner Strength, Stay Grounded and Keep Going Through Life’s Challenges — with Sifan Hassan
Originally aired: October 7, 2025

Episode Overview

In this deeply inspiring conversation, Dr Rangan Chatterjee sits down with Sifan Hassan, one of the most decorated and versatile athletes in modern distance running. They explore Sifan’s journey from her early life in Ethiopia and her experience as a refugee in the Netherlands, to becoming a world and Olympic champion. The discussion unpacks how adversity, curiosity, faith, and a focus on inner growth have shaped her career and outlook on life, offering invaluable lessons that go far beyond elite sport. Dr Chatterjee and Sifan delve into the real meaning of success, the importance of failure, gratitude, and the role of discipline, rest, community, and curiosity in building resilience.

Key Themes & Discussion Points

1. Redefining Success & Embracing Failure

• Curiosity over Winning:
  Sifan attributes much of her unique competitive approach to relentless curiosity and a desire to experience new things, rather than simply chasing medals.
  • "Is life all about gold? ... I just wanna do experience." — Sifan (16:45)
• Risk-Taking:
  She reflects on how success can be a comfort trap, and that stepping into uncertainty is essential for growth — even at risk of losing what you’ve already achieved.
  • "The hardest moment when I'm already, you are success, you think, oh, this is the way ... I have to move out of this comfort zone, push myself..." — Sifan (08:19)
• Failure as Essential:
  Failure is reframed as a necessary part of succeeding more:
  • "The more you try. The more you fail, the more you succeed because you try ... Who is the winner? I'm winner. I win more than you." — Sifan (47:33)

2. Inner Strength Amidst Adversity

• Early Life as Foundation:
  Sifan’s independent and questioning nature, shaped by her childhood in Ethiopia and journey as a refugee, gave her resilience and adaptability.

  • "In Ethiopia, you already more independent as a child ... you do your own things." — Sifan (20:10)

• Religion as a Framework:
  A deeper understanding of Islam in adulthood provided her with tools to handle both highs and lows, promoting gratitude and inner equilibrium.

  • "To me, the Islam become the way of life ... That teach me. Okay, this is the way you handle when you're angry." — Sifan (21:58)

• Gratitude:
  Consistent focus on gratitude, even in the face of setbacks, is a recurring theme in how she sustains joy and motivation.

  • "One thing in life also — being grateful is what makes you lead to success." — Sifan (13:03)

3. Staying Grounded Despite Achievement

• Letting Go of Perfection:
  Sifan describes a growing comfort with imperfection and the unpredictability of competition and life.
• Dealing with Pressure and Judgment:
  Despite expectations and external voices (from coaches, media, sponsors), she chooses to follow her own internal compass.
  • "I want to experience. I want to see what is possible. ... If I believe it, I don't care how many voices shout." — Sifan (19:33)
• Handling Fame and Positivity/Negativity:
  "If you also search for positive, one day they're gonna crush you. If you also search for negative, both of them, it's not necessary ... just do what is right, what is good for you." — Sifan (63:38)

4. Lessons from Running — Metaphors for Life

• The London Marathon (2023) Story:
  Sifan recounts her first marathon in London, refusing to play it safe, overcoming pain and self-doubt mid-race, and finding strength in gratitude, playfulness, and learning as she went.
  • "I have experience. I was like, I have experience." (12:05)
  • "When you win, you already have, for a couple hours, high energy. I was already celebrating, you know." (13:03)
• Psychology in Racing:
  She discusses the psychological games among elite athletes, and how her reputation as an unpredictable competitor changes the dynamic during races.
  • "I saw all of them look at me, like they are only rescuing me ..." (39:22, 53:11)

5. Empowerment and Inspiring Others

• Empowering Women:
  Sifan expresses the importance of strong female role models, particularly for generational strength and confidence.
  • "If the female is strong ... the child she produces, the child she feeds is going to be stronger." — Sifan (58:08)
• Advice to Reluctant or Self-Conscious Girls/Women:
  • "The confidence that she does have is because she's not exercised ... when she becomes strong, her confidence builds." — Sifan (60:44)

6. Overcoming Setbacks, Rejection, and Fear

• On Being Judged:
  Sifan acknowledges fear and judgment but sees moving through these as essential for fulfillment and success.
  • "We scare to fail. If we fail, then people gonna judge us... You tried, you know, don't think also to be the greatest. ... Just do your best." — Sifan (43:46)
• On Not Allowing Excuses:
  • "Many people, especially number one, how we destroy ourselves, to have an excuse ..." — Sifan (43:46)

7. Building Resilience: Routine, Rest, and Support

• On Routine & Discipline:
  Rest, sleep, and routine are forms of discipline to her, necessary for grounding and sustainable performance.

• On Coaching & Mentorship:
  The relationship with her coach, Tim, is characterized by mutual curiosity, trust, and avoiding negativity.

  • "He never say it's impossible ... he's also risk taker. That is also ... I think you need as an athlete. Your coach have to be one of the greatest support." — Sifan (70:27)

8. Multicultural Identity and Adaptation

• Sifan discusses being both Ethiopian and Dutch (and in some ways American), and how identity can be multifaceted rather than a fixed label.
  • "I'm very proud to be Africa. I'm very proud to be European ... for me it's like, why matter why I have to be Ethiopia? Why matter why I have to be Netherlands? Kind of both." — Sifan (32:36)

Notable Quotes & Memorable Moments

• On Defining Success:
  "Is life just about gold? ... What if winning isn't the goal? What if experience is the goal?" — Sifan & Dr. Chatterjee (17:10-17:35)

• On the Power of Failure:
  "You greater because of failure. The more you try. The more you fail, the more you succeed because you try." — Sifan (47:33)

• On Judgement and Fear:
  "If everybody's like, oh, she's great. I want to be always ... great. But if I try out of that great comfort zone, I will maybe challenge, feel. People gonna talk about me. I'm not good. So we scared of actually judging people judge us." — Sifan (43:46)

• On Women’s Strength:
  "Female are really generation. If the mother is weak, the child will be weak ... If the mother is strong, the child will be strong." — Sifan (58:08)

• On Nationality & Human Connection:
  "The more attachments we have, the more trapped we become. ... We're all part of the human race." — Dr. Chatterjee & Sifan (33:40-34:00)

• On Confidence and Activity:
  "When you are weaker, it doesn't matter how beautiful you are, you can't have confidence. Just start exercising ... when she becomes strong, her confidence build." — Sifan (60:44)

• On Wearing a Headscarf at Olympic Ceremony:
  "I do the hijab to also send the message ... You could be Muslim and be strong ... I choose to be Muslim. Nobody forced me." — Sifan (62:07)

• On Negative Comments:
  "If you also search for positive, one day they're gonna crush you ... Do what is right, what is good for you." — Sifan (63:38)

Key Timestamps

• 00:01 — Sifan on why failure matters more than winning
• 07:37 — Stepping out of comfort even after reaching sporting success
• 10:38–14:32 — 2023 London Marathon: risk taking, overcoming pain, and gratitude in competition
• 16:45 — "Is life all about gold?" and redefining goals with coaches
• 21:58 — How her faith shaped her handling of anger, gratitude, and well-being
• 28:30 — Leaving Ethiopia: political turbulence and becoming a refugee
• 31:04 — Adapting to Dutch culture; on feeling disconnected before finding belonging
• 34:00 — Nationality and the value of human connection over labels
• 39:22–41:34 — Psychology of racing and other athletes viewing her as "the hunted"
• 43:46 — On refusing to let excuses stop her: breaking through fear of judgment
• 47:33 — The value of failure over a "perfect" record
• 53:11–55:05 — The psychological drama of marathon finishes and perceptions of rivals
• 58:08–59:16 — The generational power of women's strength
• 60:44 — Building confidence through physical activity
• 62:07–63:05 — Wearing a headscarf: intention and breaking stereotypes about Muslim women
• 70:27–73:03 — The importance of a supportive, positive coach-athlete relationship
• 76:39–78:48 — Training advice: lifting, cross-training, and enjoyment for all runners
• 80:48–82:34 — Final message for people who can't see "the light at the end of the tunnel"

Practical Advice & Takeaways

• Take Risks & Embrace Failure: Sifan’s story reminds us that stepping out of our comfort zones, even at the risk of failure, is the pathway to growth and deeper self-knowledge.
• Curiosity Fuels Progress: Staying curious, both in sport and life, opens up new possibilities and prevents stagnation.
• Build Strength (Physical & Mental): Physical training, especially strength work, is vital for everyone—not just athletes. Confidence often follows strength.
• Practice Gratitude: Focusing on what you have and remaining grateful, regardless of outcomes, lays the foundation for lasting motivation and joy.
• Reject Outsider Judgement: True confidence comes from following your own instincts and values, not from seeking approval or fearing criticism.
• Diversity is Strength: Sifan’s life as an Ethiopian-born, Dutch-resident athlete (and time in America) shows how embracing multiple identities and worldviews contributes to resilience and empathy.
• Women’s Strength Uplifts Generations: Empowering women has ripple effects for entire communities.

Concluding Message

Sifan Hassan’s journey is a testament to the power of courage, faith, resilience, and relentless curiosity. Her story goes far beyond medals; it speaks to anyone searching for the strength to pursue their dreams, embrace setbacks, and stay true to themselves—even when life is at its toughest. Her central message: “Nobody is special. It's just matter of experience, matter of trying. Just keep going.”

For more insights, health tips, and inspiration, visit Dr Chatterjee’s website or sign up for his free Friday 5 newsletter.