Dr Amir Khan '10-minute' and '7pm' rules for September - and new food he's eating

Dr Amir Khan has shared advice for people to follow this September to boost their health and wellbeing as children return to school and the weather changes. The NHS GP says September can be a chance for a fresh start, but for busy families getting back into a routine after the summer holidays, this time of year can feel hectic, with school runs, work and wellbeing schedules, after-school clubs, and endless dinner decisions all competing for attention.

To help people make healthy but achievable new habits this month, the TV doctor and author has shared six 'simple' principles to follow. Dr Amir Khan is encouraging Brits to focus on small adjustments and has shared his 'B.E.Y.O.N.D. September Reset'.

Some of the small changes include a '7pm' rule and spending 10 minutes a day on building certain habits. His advice comes as the health expert, who is a vegetarian, has teamed up with plant-based meat brand Beyond Meat to create two new recipes that reflect the food he eats.

Dr Amir Khan's first 'September Reset' piece of advice is all about choosing one small change and attaching it to something you already do - and using 10 minutes of your time to help build it. For example, walk for 10 minutes after lunch, add a vegetable to your evening meal, put your phone away well before bedtime, or go to bed 30 minutes earlier. Then, once that feels normal, add another new habit. But Dr Amir recommends being realistic.

For his second piece of September health advice, Dr Amir Khan says there's no need to reinvent your favourite meals; just add one thing instead of restricting yourself. For example, add fruit to breakfast, add an extra vegetable to lunch or dinner, or throw beans or pulses into a meal. For anyone interested in ditching meat and managing their protein intake, the doctor also says you could swap your usual burger for a plant-based version, like Beyond Burger, or use Beyond Steak Pieces in your regular stir-fry, wrap, pitta, or bowl.

Thirdly, Dr Amir Khan recommends choosing three 10-minute 'emergency dinners', including a couple of plant-based ones, and keep the ingredients like quick protein, vegetables, an easy carbohydrate and something with plenty of flavour in storage, so you always have the building blocks on hand for an easy, satisfying meal. And decide what you’re eating before you’re hungry – ideally that morning or the night before – so 'tired-you' doesn't have to make decisions.

Get outside for 10 minutes every morning, for example, have your coffee outside, walk around the block, walk part of the school run or get off the bus or tube at a stop early. The trick is to make this part of your routine at the same point each day, so it becomes something you do automatically rather than yet another task you have to remember, he says.

Dr Amir Khan says for three days, look out for the moments that leave you feeling most depleted - and offers a '7pm' rule. For example, checking work emails in the evening, saying yes when you want to say no or doomscrolling before bedtime.