Podcast Summary

Feel Better, Live More with Dr Rangan Chatterjee
Episode #625 – How To Get Well and Stay Well: 6 Healthy Habits We All Need To Know with Dr Gemma Newman (Re-release)
Date: February 15, 2026
Guests: Dr Rangan Chatterjee (host), Dr Gemma Newman (guest, Family GP & Author)

Overview

This deeply practical and compassionate episode centres on how to simplify health—and make lasting change—through Dr. Gemma Newman's holistic "GLOVES" framework, covering six vital habits: Gratitude, Love, Outside, Veggies, Exercise, and Sleep. Drawing on decades of medical practice, patient stories, and personal experiences, Dr. Newman and Dr. Chatterjee discuss why behaviour change is so hard, the mind-body connection, habit formation, self-compassion, and strategies that are not only evidence-based, but free, accessible, and sustainable for everyone.

Key Discussion Points & Insights

1. Why Is Lasting Health Change So Hard? (03:02–04:58)

• Self-compassion and Self-perception:
  Dr. Newman highlights that the biggest barrier to change for patients is a lack of self-compassion and difficulty imagining a better version of themselves.

  “One of the biggest barriers is self-compassion...trying to change that self-perception is actually something that is incredibly challenging.” — Dr. Gemma Newman (03:20)

• Importance of Listening to Stories:
  Through truly listening to patient stories, both doctors realized healing goes beyond protocols.

2. The Impact of Our Internal Narratives (05:31–10:47)

• The Stories We Tell Ourselves:
  Our self-talk and life narratives can blind us to solutions.

  “The story we tell ourselves is the most powerful story. Right. And that's the one that often we can't tell." — Dr. Rangan Chatterjee (05:35)

• Meaning Maker Exercise:
  Dr. Newman shares a patient case (Jay) where headaches were rooted in unresolved emotional tension, not physical pathology—resolved through reflection and gratitude rather than solely medical intervention.

3. Mind-Body Unity (12:46–20:58)

• Emotions and Physical Health:
  Emotional pain and stress can manifest as physical symptoms. While not all physical symptoms are “in your head,” the overlap is vast and individual.
• Integrated Approach:
  The ideal would involve psychotherapists, GPs, physiotherapists, and holistic practitioners working together.

  “Our physical body, our mental body, our energetic body—it’s all one body.” — Dr. Gemma Newman (19:34)

4. Introducing the GLOVES Framework (21:02–23:47)

• GLOVES stands for:
  • G: Gratitude
  • L: Love
  • O: Outside (nature)
  • V: Veggies (nutrition)
  • E: Exercise (including breathwork)
  • S: Sleep
• Origin of GLOVES:
  Inspired by a patient (Millie) with multiple issues whose improvements came from small, consistent lifestyle changes—as opposed to just prescriptions.

5. How Small Habits Have Big Impacts (27:34–33:16)

• The Cumulative Power of Habits:
  • Small wins, repeated, become transformative.

  “It’s about understanding the cumulative effect of the little things that we do every day. Both things that help and things that harm.” — Dr. Gemma Newman (33:03)

• Modern Medicine Often Misses Root Causes:
  • Chronic issues can't always be solved with a single treatment—context and root causes matter.

6. Deep Dive: Gratitude (34:03–46:14)

• Gratitude as Healing:

  • Shifting focus can reduce emotional and even physical pain (supported by research, e.g. a 16% reduction in pain perception via gratitude journaling).
  • Practical exercise: Find learnings and growth even in life’s hardest moments.

• Visualization:

  • Helps build the “imagination gap” where change is possible.
  • Supported by studies (e.g., muscle strength increased via mental rehearsal).

7. Individual Paths to Change (47:08–54:40)

• No One-Size-Fits-All:

  • Some enter change through habits, others through mental shifts.

  “There is no one right way that works for everyone.” — Dr. Rangan Chatterjee (47:14)

• Daily Practices:

  • Both doctors emphasise journaling, setting intentions (e.g., “What quality do I want to show the world today?”), and visualising desired ways of being.

8. Values, Micro-Purpose, & Code Words (59:25–64:38)

• Micro-purposes:
  • Purpose doesn’t have to be grand—a daily value or even caring for a houseplant counts.
• Code Words for Values:
  • Use a memory or symbol to anchor your daily values; e.g., “polar bear” for fatherhood, “Kuan Yin” for compassion.

9. The Healing Power of Nature (70:07–85:00)

• Being 'Outside':
  • Nature exposure calms the mind, reduces rumination, and boosts immunity (e.g., forest bathing increases natural killer cells by 40%).
• Practical Urban Solutions:
  • Even images of nature, houseplants, or barefoot walks on grass make a difference.

  “Just being able to see that image [of nature] is powerful in and of itself.” — Dr. Gemma Newman (71:55)

10. Love, Forgiveness, and Connection (95:28–110:10)

• Love as Core to Healing:
  • “I fundamentally feel the reason for our existence is to be love and give love to other people and truly to understand that that is all that we are, we are love.” — Dr. Gemma Newman (95:28)
• Forgiveness:
  • Not for the other, but for one’s own liberation—aids health, lowers stress, and creates inner freedom.
  • Individual needs vary; sometimes resolution is internal, not communicative.

  “Forgiveness is a gift that we truly give to ourselves, it’s not for the person we forgive.” — Dr. Gemma Newman (97:57)

11. Practical Power of Three (112:47–119:49)

• Making Change Manageable:
  • Dr. Newman’s “Power of Three”: Plants, Peace, Purpose.
  • Concrete tools: e.g., recipes, sleep tips, gratitude/meaning exercises, EFT/tapping.
• EFT/Tapping Demo:
  • Physical action coupled with self-acceptance to reduce distress—a practical, free tool (with supporting science).

Notable Quotes & Moments

• On breaking negative self-talk loops:

  "It’s a relentless adversary, and they’re in your own head. I mean, how exhausting is that?" — Dr. Gemma Newman (111:55)

• On practical hope:

  “Every single part of the journey that you’ve had so far has brought you to this place, and that is the key...It’s about looking at it with complete self-compassion.” — Dr. Gemma Newman (121:28)

• On the meaning of purpose:

  “Finding purpose isn’t some big grand gesture. It’s about showing up every day as the kind of person that you want to be.” — Dr. Gemma Newman (57:36)

• On the power of nature:

  “Whoever has felt worse after a walk out in nature? ... It’s pretty rare.” — Dr. Rangan Chatterjee (75:54)

• On inclusion and accessibility:

  “Her suggestions are all completely free. It's this holistic method that Gemma explains in her new book..." — Dr. Rangan Chatterjee (00:50)

Timestamps for Key Segments

• Why We Struggle With Change: 03:02–04:58
• Case Study - Headaches & the Meaning Maker Exercise: 06:03–10:47
• Mind-Body Unity: 12:46–20:58
• GLOVES Framework Introduction: 21:02–23:47
• Millie’s Story, Small Wins, and Habit Change: 23:47–33:16
• Gratitude and Pain Reduction Evidence: 34:03–46:14
• Visualization and Athlete Examples: 47:27–51:44
• Code Words for Purpose and Values: 59:25–64:38
• Nature and Urban Solutions: 70:07–85:00
• Love and Forgiveness: 95:28–110:10
• Final Practical Tools: Power of Three & EFT/Tapping Demo: 112:47–119:49
• Final Advice and Hope: 121:22–122:34

Actionable Takeaways

• Adopt the GLOVES habits—even starting with one—by exploring where you’re strongest and what’s easiest to try next.
• Practice gratitude and visualization to reduce pain, both physical and emotional.
• Reconnect with Nature (even in small ways) to boost wellbeing.
• Anchor daily values through journaling or code words.
• Try practical tools like the Meaning Maker exercise, regular journaling, and EFT/tapping.
• Replace self-judgment with self-compassion, especially after setbacks.

Tone & Language

• Warm, encouraging, egalitarian—the conversation is informed by deep professional experience but retains a “human to human” approach.
• The focus is on empowerment, accessibility, and kindness—integrating both scientific and emotional wisdom.

For Listeners New to the Episode

Dr. Gemma Newman and Dr. Chatterjee's conversation offers hope and practical strategies for everyone, emphasizing that true health is not about perfection or expense. It’s about tuning in, making small, honest changes, and remembering that we are all capable of growth and healing, starting right where we are.