The Health Feast

Hey there- Dr. Rak (“rock”) here. When it comes to training and working out, I used to think more was always better. More workouts. More intensity. Less rest. Several years ago, I became addicted to Spartan obstacle course races, and it has really fueled my training. Early on, I was aiming to train six days a week, often pushing through pain, and I kept getting hurt. Pulled muscles. Knee pain. Cramping in my calves one week before a race I had trained six months for. I thought the answer was to do more. It turns out I had it completely backwards.Coach Nick Smoot is back on The Health Feast, and this time we are talking about the half of training almost nobody pays attention to: recovery. Because you don’t get stronger when you train. You get stronger when you’re not training. And if you’re not recovering, you are leaving every single gain on the table.We get into:Why your body can’t tell the difference between a hard workout and a hard day at workWhy walking might be the most underrated tool you haveWhy the couch is not the same as recoveryAnd Nick tells a jiu-jitsu story that will change how you think about working hard.Whether you are grinding and going nowhere, or you love someone who is, this one is for you.Timestamps0:00 Intro 1:54 What recovery actually is4:11 Two types of athletes: under-recovery vs. over-resting5:30 Sleep: the greatest recovery tool you have10:24 Your body can’t tell the difference between training stress and life stress12:34 Why walking is the most underrated recovery tool18:04 Why sitting on the couch is not recovery26:39 How to fuel for training -- and when protein timing actually matters37:13 Training when sick: the above-the-neck rule41:12 Rest is not weakness -- it is part of the work45:10 The jiu-jitsu story: 75% consistent beats 100% burned out48:23 Coach Smoot’s closing messageFollow Coach Smoot:Instagram: @smoot_fitSubstack Newsletter: smootfit.substack.comLinkedIn: linkedin.com/in/smootfitAbout The Health FeastThe Health Feast is the podcast where health stops feeling like a chore and starts feeling like a joyful and abundant feast. Hosted by Dr. Rak Jotwani, a board-certified Lifestyle Medicine and Internal Medicine physician. New episodes every week (or two). Subscribe on your favorite podcast app, join the conversation on YouTube, and if this episode was useful, leave us a review and share with others! These are the best ways to help the show reach more people. Live well and RAK ON.Dr. Rak —Disclaimer: This episode is for informational and educational purposes only. It is not medical advice and does not replace a conversation with your own physician or healthcare provider. Always consult a qualified professional before making changes to your exercise, nutrition, or health routine.

What if the biggest barrier to healing isn't your body — but the belief that you have to fix everything alone?Want more from The Health Feast? Sign up for my free 5-day email series and learn how to make health habits stick with ease in your life. Visit rakyourlife.com to get started.Nearly half of middle-aged men say they feel lonely. One in five admit to having zero close friends.A couple years ago, I was one of those men. When my wife was diagnosed with breast cancer, I realized I had almost no close friends nearby. That's when I found F3 — a completely free men's movement that changed my life.Today I'm sitting down with Frank Schwartz (Dark Helmet), CEO of F3 Nation. He went from over 250 pounds and what he calls "curating the museum of himself" to now leading a movement that's reached over 100,000 men worldwide.In this episode we explore:Why the "lone wolf" mindset is destroying men's healthThe three Fs of F3: fitness, fellowship, and faith (and why the order matters)How naming, ritual, and identity create deeper transformationWhy leadership can be lonely — even in a movement fighting lonelinessWhat Frank would tell a man who feels completely stuck right nowThe completely free resource any man can access this weekWhether you're a man feeling this isolation yourself or you have someone in your life who is — this conversation will show you what's really going on and what's actually possible.Live well and RAK ON,– Dr. Rak 👊🏽Timestamps00:00 Dr. Rak's intro: The loneliness epidemic in middle-aged men02:43 Why men are struggling with isolation and the "lone wolf" mentality05:50 How society pushes individualism too far08:56 What is F3 and where did it come from?10:59 The three Fs: fitness, fellowship, and faith13:33 Why men connect "shoulder to shoulder" vs face to face17:12 The accountability factor and outsourcing responsibility18:51 Dr. Rak's personal F3 discovery story21:36 The raw vulnerability that emerges after physical exhaustion25:16 The power of naming, ritual, and tribal identity28:59 How nicknames represent a new chapter of life32:03 Frank's transformation: from "curating the museum" to authentic leadership36:20 The completion vs creation phases of a man's life42:45 Why leadership can be profoundly lonely48:52 Maintaining mental health as a leader53:12 The intentionality behind F3's common language58:44 Frank's advice to men who feel stuck: "Just stand up"1:05:52 Overcoming the mental barriers to getting started1:09:05 Frank's mindset tip: continuous improvement with no arrival point1:10:49 How Frank makes his own life a health feastDisclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

If you’ve been paying attention to all the things: the chronic disease epidemic, a food system full of processed food, a planet that is genuinely struggling, then you feel it. The scale of it. The weight of it.And then comes the question that stops so many of us cold.Does anything I do actually matter?My guest today, Dr. Scott Stoll, has spent more than 20 years answering that question. He’s a former Olympic athlete turned physician who built the largest annual gathering of plant-based healthcare professionals in the world, bringing together thousands of clinicians and changemakers from across the globe. And he is one of the most gifted storytellers I’ve come across in this space — the kind of person who can make you feel something and think something at the same time.Does anything I do actually matter? After this episode, you’ll agree the answer a resounding yes. Live well and RAK ON,Dr. Rak 👊🏽⏱️ Episode TimestampsTimestamps0:00 – Dr. Rak's intro3:37 – What feels most urgent right now?6:07 – The plate as a convergence point7:37 – Why health became a personal responsibility9:49 – Why food is such a powerful entry point for change12:51 – Community as the multiplier15:56 – When Scott started seeing the plate as more than nutrition20:55 – Why a new kind of gathering is needed — the Power of the Plate24:40 – The origin of the Plantrician Conference (2013)30:01 – Living with urgency without burning out33:08 – How people actually make change — the power of story36:27 – The patient in the borrowed camper40:45 – The conference as a recharge47:44 – Healthcare as illness care, not health care50:43 – Health as a more wonderful life51:07 – Mindset tip: Maya Angelou and grace for the past53:26 – How Scott makes his own life a health feast55:52 – On storytelling and oration58:14 – How to find and register for the Power of the Plate ConferenceAbout Dr. Scott StollDr. Scott Stoll is a board-certified physician specializing in sports and regenerative medicine and an internationally recognized leader in lifestyle medicine and whole food plant-based nutrition. Before medical school, he was a member of the 1994 U.S. Olympic Bobsled Team at the Winter Games in Lillehammer, Norway.He co-founded the Power of the Plate Conference and the previous International Plant-Based Nutrition Healthcare Conference, which has grown into a global community of clinicians and changemakers. He has hosted week-long Total Health Immersions for over 16 years, helping hundreds of patients recover lost health, reverse chronic disease, and restore their quality of life.Connect with Dr. Scott StollWebsite: drscottstoll.comInstagram: @drscottstollofficialThe Plantrician Project: plantricianproject.orgPower of the Plate Conference — May 14–17, San Diego: poweroftheplate.orgDisclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes.

What if the reason you’re still inflamed… isn’t what you think?Hey Health Feasters —You’re bloated.Foggy.Tired.You’ve cut foods.Added supplements.Tried protocols.Some things improve.But you still don’t feel right.In this episode, I sit down with Dr. Will Bulsiewicz, or Dr. B, a board-certified gastroenterologist, microbiome expert, and New York Times bestselling author of Fiber Fueled as well as his new book Plant Powered Plus. Dr. B and I unpack what might actually be going on.Because sometimes the issue isn’t effort.It’s the diagnosis.In this conversation, Dr. B breaks down three big ideas:1. Misdiagnosis is common. The most frequent cause of bloating is constipation, even when you “go every day.” Getting the diagnosis right matters more than trying another protocol.2. Inflammation isn’t the enemy. Chronic activation is. Seventy percent of your immune system lives in your gut. When the gut barrier breaks down, the immune system stays switched on. That’s very different from the short-term inflammation that helps you heal.3. Gut health is bigger than food. Sleep, circadian rhythm, stress, trauma, loneliness, and human connection all shape the microbiome. You can’t out-supplement a nervous system that never downshifts.This conversation reframes gut health in a powerful way.It’s not just about what you eliminate.It’s about what you restore.So if you’ve been trying hard and still feel off, this episode offers a clearer lens for understanding what’s happening, and where to focus next.Live well and RAK ON,– Dr. Rak 🌿 Want to Put This Into Practice? For $11/month (or $99/year), you can join our membership community where we practice this work together LIVE. Click here to sign up and learn more.⏱️ Episode Timestamps00:00 Dr. Rak’s intro03:05 – The first step: Get the diagnosis right05:29 – You might be constipated and not know it16:37 – Acute vs. chronic inflammation explained20:18 – The gut barrier, leaky gut, and 70% of your immune system24:35 – Gut health is more than food30:00 – Sleep, circadian rhythm, and morning cortisol36:55 – Why inflammation may tie your whole health history together41:26 – Empowerment, personalization, and why he wrote Plant Powered Plus48:13 – The “free” health tools: sleep, light, movement50:53 – Organic vs. conventional and the microbiome58:35 – Stress, safety, and the nervous system1:07:47 – Loneliness, purpose, and gut diversity|1:14:15 – Practical steps: nutrition, rhythm, brain–gut connection1:19:21 – Dr. B’s morning routine1:21:24 – The best things in life are freeDisclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

Hey Health Feasters —Have you ever been told your labs are “normal”… and still felt uneasy?Maybe your cholesterol is “a little high.”Your blood pressure is “borderline.”Your doctor says, “Let’s just keep an eye on it.”And at the same time, your social feed is full of people saying cholesterol doesn’t matter.Statins are poison.Carnivore fixes everything.This supplement will solve all your problems. It’s no wonder people feel confused.We’re surrounded by strong opinions and half-truths. And when it comes to heart disease — the number one killer in this country — that confusion carries real consequences.This week on The Health Feast, I sat down with Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver and former chair of the American College of Cardiology’s Nutrition and Lifestyle Work Group.He’s not just reacting to internet trends. He helped shape the actual guidelines.In this conversation, we talk about:- What actually causes heart disease- What heart disease “reversal” really means (and what it doesn’t)- Whether statins are always necessary- Why lifestyle medicine works and why and when Western medicine still has an important role- And how to lower your risk without falling for fadsDr. Freeman is thoughtful, evidence-driven, and refreshingly human and I know you’re going to love this conversation. So, if you’ve felt stuck between fear-based medicine and internet hype…If you want clarity instead of confusion…If you care about prevention instead of regret…this episode is for you.--------------------------🌱 Join the RAK ON TribeFor $11/month (or $99/year), you can join our membership community where we practice this work together. The RAK ON Tribe membership includes:- Live breathwork with Yang- Group strength training with Coach Alexander- Cook-alongs and monthly Q&A with me, Dr. Rak- A growing library of replays, resources, and recipes- A supportive, encouraging communityWe’re currently at 28 members, and once we reach 50, the membership price will increase. If you join now, you’ll be locked in at the founding rate of $11/month or $99/year. As the Tribe grows, so will the live events, guest sessions, and resources inside. Early members grow with us — and help shape what this becomes.If you’re looking for ongoing support, not just inspiration, this is where we build it.find out more at www.rakyourlife.com/rakon⏱️ Episode Timestamps00:00 Dr. Rak’s intro03:08 The Role of Lifestyle in Heart Health05:57 The Impact of Nutrition on Cardiology08:50 Reversing Heart Disease: Is It Possible?12:10 The Importance of Tailored Medical Advice15:02 Cultural Influences on Dietary Choices17:52 Creating Delicious and Healthy Alternatives20:47 The Power of Motivation in Lifestyle Changes24:06 The Nuances of Heart Disease Reversal26:58 The Allure of Supplements vs. Lifestyle Changes29:46 The Quick Benefits of Lifestyle Changes33:07 Finding the Right Medical Support36:03 The Challenge of Patient Resistance38:55 The Role of Healthcare Providers in Lifestyle Medicine41:49 Key Takeaways for Heart HealthDisclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

Is getting healthier burning you out?Hey Health Feasters —Ever feel like you’re doing everything for your health… and it’s still not working?You’re meal prepping. Following a complicated workout split. Tracking macros. Taking supplements. Watching reels about cold plunges, red light therapy, and blood sugar spikes.And somehow… you’re exhausted. Burned out. Not even sure what’s working anymore.This week on The Health Feast, I’m back with Nick Smoot— my coach, a writer, and one of the clearest thinkers I know when it comes to keeping health simple.We explore why so many of us fall into the trap of over-optimizing — chasing hacks, piling on complexity, and never sticking with anything long enough to see results.Nick unpacks the power of doing fewer things better, and why most people need to standardize before they optimize — in their workouts, their nutrition, and their habits.So, if you’re tired of starting over, this conversation will help you clear the noise and get back to what actually works.Live well and RAK ON,– Dr. Rak 👊🏽Follow Nick Smoot:Instagram: @smoot_fitSubstack Newsletter: smootfit.substack.comLinkedIn: linkedin.com/in/smootfit🌱 Join the RAK ON TribeIf you’re looking for ongoing support — not just inspiration — the RAK ON Tribe is where we practice this work together.Membership includes:Monthly live breathwork with YangGroup strength training with Coach AlexanderCook-alongs and live events with Dr. RakA growing library of replays, resources, and recipesA supportive, encouraging community$11/month or $99/yearFirst month free with code RAKONLearn more and join the RAK ON TribeTimestamps00:00 – Why health feels harder than it should01:53 – The trap of overcomplicating your routine06:24 – “Standardize before you optimize”12:18 – Info overload and decision fatigue16:49 – Nick’s own simplicity breakthrough21:07 – Signs you’re making it too complex25:44 – What sustainable health actually looks like31:12 – Letting go of shame and keeping it simpleDisclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

Why does getting healthier feel harder than it should?With the new year upon us, a lot of us are thinking more seriously about our health goals.We’re paying attention. We’re putting in effort. And it’s frustrating when that effort doesn’t seem to translate into results.That frustration doesn’t just show up in January.It shows up anytime you decide your health matters.This week on The Health Feast, Po and I are joined by Dr. Regina Ragasa, a physician who works with patients every day who are doing “the right things” and still feeling stuck.Dr. Ragasa is triple board–certified in family medicine, lifestyle medicine, and obesity medicine, and she helps patients achieve sustainable, compassionate weight loss by addressing root causes rather than quick fixes.In this episode, we explore:- Why so many well-intentioned health efforts stall, even when you’re working very hard to do everything right- What often gets missed beneath the surface when progress feels slower than expected- How small, meaningful shifts can completely change the trajectory of your health- Why protein quality matters more than most people realize- Why compassion is a practical ingredient for change that actually lastsIf you’ve ever felt like you’re trying hard and still wondering what’s not clicking…If you’ve blamed yourself when things didn’t move the way you expected…This episode offers a steadier, more honest way forward.So if you’re putting in the effort and wondering what you might be missing, you’re in the right place.Live well and RAK ON,– Dr. Rak 👊🏽=======About Regina Ragasa, DO, DAOBM, DipABLMDr. Regina Ragasa is a physician triple boarded in family medicine, lifestyle medicine, and obesity medicine who helps patients achieve sustainable weight loss and better overall health. Her work focuses on people who are genuinely trying to get healthier, often doing many of the “right things,” and still feeling stuck.She blends evidence-based lifestyle medicine with practical, real-world care, emphasizing food quality, sustainable habits, and compassion rather than restriction or shame. Dr. Ragasa is especially known for helping patients rethink protein, navigate a challenging food environment, and make changes that actually fit into busy lives.Her approach blends evidence-based lifestyle medicine with practical clinical care, focusing on food quality, sustainable habits, and compassion rather than restriction or shame. Dr. Ragasa is especially known for helping people rethink protein, navigate a challenging food environment, and make changes that actually fit into busy, modern lives.In her work and teaching, she emphasizes that the problem is rarely a lack of effort or willpower, it’s often the system, the messaging, and the way we’ve been taught to define “healthy.” Her goal is to help people move forward with clarity, confidence, and tools that support lasting change.=======🔗 Links + Resources• 📸 Instagram: CaliWellnessDocTimestamps00:00 – Why Does Getting Healthier Feel So Hard?01:18 – “I’m Eating Clean… Why Am I Still Stuck?”04:31 – The Protein Mistake Almost Everyone Makes08:59 – The Patient Case That Changed Everything15:29 – Why “Just Try Harder” Doesn’t Work24:32 – You’re Not Broken — The Food System Is31:12 – Are Medications a Shortcut or a Tool?41:10 – Why Self-Compassion Is the Missing Skill50:59 – Health Is a Practice, Not a Finish Line

What if the way you’ve been told to get fit… is exactly what’s holding you back?If you’re over 40 and still not where you want to be with your fitness or health, it might not be about willpower. It might be the method.This week on The Health Feast, I’m joined by Maxime Sigouin — founder of FitVegan Coaching — to unpack why so many traditional fitness plans fail us… and what actually works instead.Maxime has helped hundreds of people in their 40s, 50s, and beyond reclaim their health, reverse chronic conditions, and build sustainable strength — without chasing aesthetics or burning out.In this episode, we get into:Why most fitness advice sets people up to failHow to rebuild trust in your body after years of dieting or injuryWhat mindset and habits actually sustain long-term changeWhy slowing down — even unplugging — can be a power moveMaxime also shares what he believes is the single most important investment you can make in your health after 40: strength training. Not just for looks — but for confidence, function, and long-term vitality.Since we recorded, Maxime announced the release of his new book, Forever Fit — which is available for preorder now here.If you’ve ever felt like the quick fixes aren’t working anymore… this episode offers something deeper.Live well and RAK ON, – Dr. Rak 👊🏽About Maxime SigouinMaxime Sigouin is the founder of FitVegan Coaching, a fitness and lifestyle program for men and women over 40 who want to get leaner, stronger, and healthier without extreme diets or burnout. A former bodybuilder turned holistic coach, Maxime helps people shift from chasing short-term results to building a long-term lifestyle — rooted in clarity, simplicity, and self-respect.He’s also the author of the upcoming book Forever Fit, available now for preorder.⸻🔗 Links + Resources• 📘 Forever Fit – Preorder the Book• 💪 FitVegan Coaching• 📸 Instagram: @maximesigouin_• 🎙 Maxime’s Podcast=============================Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

What if the reason you can’t stop thinking about food… has nothing to do with willpower?For so many of us, food isn’t just fuel — it’s noise. It’s the constant hum in the back of the mind: What should I eat? What shouldn’t I eat? Why did I eat that? Why can’t I stop thinking about food?It’s exhausting.And it’s far more common than most people realize.In this week’s episode, Po and I sit down for a raw, honest conversation about food noise — why it happens, how stress and strong emotions make it louder, why our modern food environment works against us, and what it actually takes to quiet the mental chatter around eating.We talk about cravings, comfort, GLP-1 medications, rumination, and the emotional patterns so many of us carry: the guilt, the judgment, the feeling that we “should” be doing better. And we explore the deeper truth — that food noise isn’t a personal failure. It’s a signal. And when we learn how to listen to it with curiosity rather than criticism, everything begins to shift.In this episode, we explore:What “food noise” really is — and why it’s so overwhelmingHow stress, emotions, and our environment shape cravingsWhy GLP-1 medications quiet food noise (and why that matters)How food noise steals your bandwidth and self-trustWhy restriction often makes food noise louderPractical ways to create space, awareness, and calm around foodHow mindfulness, fasting, and silence can retrain your brainThis conversation is vulnerable, honest, and filled with the kinds of insights Po and I have learned firsthand — for me, as a clinician, and for both of us, as humans navigating our own relationships with food.If you’ve ever felt like food takes up too much mental space… if you’ve blamed yourself for your cravings… or if you’re looking for a more compassionate, sustainable way to relate to eating — this episode is absolutely for you.Live well and RAK ON,– Dr. Rak 👊🏽 👊🏽 Want more? More strength. More flavor. More awareness. More community.If that’s you, you can join the RAK ON Tribe and get access to:All Strong for Life classesAll Live Mindful Meals with Dr. Rak cook-alongsMonthly Breathwork with YangComing soon: Monthly Q&A with Dr. Rak. Get your health questions answered.Event replays, recipes, meditationsA supportive, plant-forward communityA private space that makes health feel like a feast, not a fight🍽️ Membership is $11/month or $99/year 🎁 First month free with code RAKON 👉 Learn more and join the RAK ON Tribe

What if the biggest barrier to healing… is the belief that you’re broken?So many of us are doing everything right — eating better, moving more, trying to fix our health — but deep down, we’re carrying a quiet belief that we’re not enough. That our body is the problem. That healing has to come through restriction, guilt, or perfection.But what if real change begins not with feeling shame — but love?In this week’s episode, we sit down with Ocean Robbins, CEO of the Food Revolution Network, for a deep, honest conversation about what it means to root health in compassion — not shame.Ocean is the son of John Robbins, who famously walked away from the Baskin-Robbins empire to write Diet for a New America. Ocean has forged his own path — helping millions transform their relationship with food and health to experience what truly matters to us in life.In this episode we explore:Why so many people feel like they’re failing at healthHow Ocean’s upbringing shaped his values and missionThe tension between grief, perfectionism, and purposeWhat it means to choose love — again and againThis conversation was one of our most soulful and resonant yet — and I’m so glad to have Po back for it. You’re definitely in for a treat. So whether you’ve felt stuck, not enough, and are looking for a gentler path forward — this episode is for you.Until next time…Live well and RAK ON, – Dr. Rak 👊🏽===================About Ocean RobbinsOcean Robbins is the CEO of Food Revolution Network, a global movement dedicated to healthy, ethical, and sustainable food for all. He’s the son of John Robbins, who famously walked away from the Baskin-Robbins empire to author Diet for a New America. Ocean has carried forward that legacy while forging his own powerful path — helping millions reclaim their relationship with food and root their health journey in compassion, not shame.He’s also the author of the best-selling book 31-Day Food Revolution, and a deeply thoughtful leader in the food justice space, blending science, systems thinking, and soul.🔗 Links + Resources🌎 Website: foodrevolution.org 📕 Book: 31-Day Food Revolution 📸 Instagram (Org): @foodrevolutionnetwork 🧠 More from Ocean: Blog + Resources 💬 Got thoughts, questions, or topic ideas? DM me, Dr. Rak, on Instagram @thehealthfeast or @rakyourlifeDisclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

Why do we start strong… and still end up stuck?(Watch on YouTube) To answer that, my guest today, Kwame Terra, did something no one else ever has.He walked over 2 million steps in 30 days — 66,000 steps a day. That’s more than a marathon’s distance daily, with no rest days. At the end of it, Kwame ended up setting a new world record.But this isn’t a story about crushing a record.It’s a conversation about what it takes to follow through — when no one’s watching, when you hit a wall, and when your old self is begging you to quit.In this episode, we unpack:Why motivation rarely lasts — and what to rely on insteadThe hardest part of walking 66K steps a day (it’s not what you think)How pain, rhythm, and emotional triggers show up in the bodyWhat Kwame learned about trusting himself again through movementWhy “finishing something” can be more healing than we realizeMore than any record, this challenge was about reclaiming a sense of identity, integrity, and forward momentum — through walking.More from Kwame Terra: 👉 bEHR Health — a culturally grounded health platform for Black communities 📸 Instagram: @kwameterra👍 Like this episode? Leave a comment with your biggest “aha” moment — and don’t forget to subscribe.Until next time… Live well and RAK ON,-Dr. Rak 👊🏽 Guest BioKwame Terra is a public health strategist, digital health entrepreneur, and founder of bEHR Health, a culturally grounded health platform designed to improve outcomes in Black communities through personalized insights, real-time support, and community-based care.With a background spanning global health, digital therapeutics, and racial equity, Kwame has advised startups, government agencies, and health systems on how to center equity and behavioral science in population health design. He’s been featured by organizations like Fast Company, Harvard’s T.H. Chan School of Public Health, and the Robert Wood Johnson Foundation for his work at the intersection of innovation and inclusion.In 2024, Kwame became the first person to complete the FeSteps Challenge, walking over 2 million steps in 30 consecutive days — a world-record feat rooted not in performance, but in healing, discipline, and finishing what he started. Timestamps0:00 — Dr. Rak’s intro 0:02 — From App Idea to Walking Movement 0:06 — The First Brutal Days: Pain, Fuel & Headaches 0:09 — What Actually Got Him Through: Mindset & Mentors 0:13 — Inspiration, Not Just Steps 0:16 — Movement as a Tool for Health Equity 0:19 — How Kwame’s Health Philosophy Was Formed 0:23 — Plant-Based Awakening & Early Influences 0:28 — Creating a Culture Shift Around Food 0:32 — Designing bEHR Health: More Than an App 0:37 — Building Trust, Tech & Community 0:43 — What’s Next for bEHR Health 0:50 — Reimagining Health Equity 0:56 — Final Reflections & The Desire to Live 1:00 — Where to Find Kwame & How to JoinDisclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

“I’ve done everything right… so why do I still hurt?” If that question feels familiar, this episode is for you.We’re joined by Dr. Sassy Weinstein, an osteopathic physician, sports medicine expert, and board-certified lifestyle medicine doc who has helped thousands of patients finally heal — not by doing more, but by seeing the body as a whole system.In this conversation, we unpack:  •Why pain often isn’t coming from where it hurts  •The #1 mistake smart, proactive people make when trying to feel better  •How stress, sleep, movement patterns, and shoes (!!) could be part of the problem  •Real stories of patients who tried everything… until they didn’t have toThis isn’t about more restriction or another wellness rule. It’s about reclaiming your body’s wisdom and getting back to what matters — with joy, clarity, and sustainable relief. ⸻ ✨ Dr. Sassy Weinstein’s Work: 👉 CORE Sports and Lifestyle Medicine https://coresportsmedicine.com/ 📸 Instagram: @drsassyweinstein   ⸻ Timestamps 00:13 – Intro: Still hurting after doing everything “right”? 02:00 – Why the pain isn’t where the problem is 06:09 – The missing links: stress, sleep, and strength 10:49 – PT, trainers, and who to trust 14:52 – Personalized healing plans that work 21:13 – Community as medicine: the role of connection 26:14 – Tools that help: PRP, shockwave, and smart movement 32:46 – Why Dr. Sassy started her own practice 49:23 – From chore to joy: reframing movement ⸻ 👋🏼 Hosted by Dr. Rakesh “Rak” Jotwani (like rock), a lifestyle medicine physician and founder of RAK Your Life, alongside his friend Po, a former corrections officer who has lost close to 200lbs on his health journey.  This podcast is for people living full lives who feel overwhelmed by restrictive wellness advice — and want health to feel joyful and abundant like a feast. ⸻ 👍 Like this episode? Leave a comment with your biggest “aha” moment — and don’t forget to subscribe.🔔 New episodes weekly. Live well and RAK ON. ⸻ 👊🏽 Get Strong at Home and Join the Tribe!What if getting strong didn’t have to feel like punishment?That’s what we’re doing in Strong for Life — our virtual strength session designed for real-life function, balance, and confidence.We had an amazing group last week of 10 people last week — and we’re doing it again this Sunday.🗓 Next session: Sunday at 1pm ET / 10am PT💻 Live on Zoom 💪 Beginner-friendly, no equipment needed (just a chair and space) 💵 $5 drop-in — free for first-timers with code: STRONG 👉 Register here: https://calendly.com/drrak/strength-foundations-build-strength-balanceWant more? More strength. More support. More community.If that’s you too? You can become a member and get access to:- All Strong for Life classes - Live Mindful Meals cook-alongs and breathwork sessions - Replays, recipes, and meditations - A supportive, plant-forward community - A private space that makes health feel like a feast, not a fight🍽️ Membership is just $11/month or $99/year.  🎁 First month free with code RAKON 👉 Join the RAK ON Tribe 

Healthcare is broken — and everyone feels it.Appointments are rushed. Costs keep rising. Clinicians are burned out. Patients are frustrated.And the system seems to be hurting the very people it’s supposed to help.In this episode of The Health Feast, I’m joined by Dr. Todd Otten — a board-certified family doctor and Navy veteran — who nearly left medicine after seeing how deeply the system was failing both his patients and his peers.But instead of walking away, he chose to speak out.Todd co-wrote Ripple of Change with one of his patients and is now producing a powerful new documentary, Suck It Up, Buttercup, to reveal what’s really happening inside healthcare — and what needs to change.Whether you’re a clinician on the edge of burnout or a patient who’s felt dismissed and discouraged, this conversation will help you make sense of your experience — and give you a glimpse of what better could look like.What We Cover:What’s actually causing clinician burnout — and why it’s not just long hoursThe hidden trauma of medical trainingWhat “moral injury” means — and why it’s driving people out of medicineHow broken incentives lead to bad outcomes for both patients and doctorsWhy Dr. Otten nearly left medicine — and what pulled him backThe power of solidarity, and why we need collective changeWhat you can do — even if you feel powerless in the system🔗 Resources + Links:📘 Ripple of Change — the book Dr. Otten co-wrote with his patient→ Buy the Book (Official Site)🎬 Suck It Up, Buttercup — the upcoming documentary→ Visit the Official Site→ Support the Film on GoFundMeIf you’ve felt let down by healthcare — or stuck inside a system that doesn’t let you care the way you want to — this episode is for you.Timestamps00:30 Dr. Rak’s intro 02:51 Burnout and Moral Injury in Medicine 05:59 The Ripple of Change: A Co-Authored Journey 08:44 The Crisis of Mental Health Among Physicians 11:39 The Disconnect Between Patients and Healthcare Providers 14:55 The Impact of Training on Physician Well-Being 18:00 The Role of Greed in Healthcare 20:49 Hope and the Path Forward 23:47 The Importance of Collaboration in Healthcare 26:39 The Need for Systemic Change 29:43 Personal Stories and Experiences in Medicine 32:39 The Future of Healthcare and the Documentary ProjectDisclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

You’ve tried new plans, new diets, new workouts — but you’re still stuck. The truth? The real battle isn’t in your body… it’s in your head.In this episode of The Health Feast, I sit down with strength coach Nick Smoot to explore how mindset and identity drive lasting transformation. Nick shares how he built resilience from a young age, the mental shifts that helped me lose 80 pounds, and why training like an athlete beats chasing quick fixes.We also dive into how fitness supports mental health, the dangers of comparison on social media, and simple strategies to start telling yourself a new story. Whether you’re feeling stuck or looking for a more joyful path to progress, this conversation will give you the tools to break free and finally see results.-----------------👋 Join Our FREE Community: Dr. Rak’s Open TableFeel better through food, movement, and mindfulness — without doing it alone. Inside you’ll find live cook-alongs, strength training, breathwork, and reflections from this podcast.👉 Sign up here: https://tinyurl.com/5yfun6ha⏰ Timestamps00:00 Why the real battle is in your head02:10 Awareness and the messages we tell ourselves06:12 Reframing discomfort to find joy in growth10:32 Nick’s parents and a growth mindset15:40 Training like an athlete vs. just working out17:23 How to shift your identity23:16 Losing 80 pounds and shifting goals26:53 Mental health, OCD, and fitness as medicine32:21 Social media and the comparison trap57:59 Nick’s life philosophy for the health feast About Nick SmootNick Smoot is a strength and fitness coach with over 13 years of experience helping people transform their health. Known for his focus on mindset and sustainable training, Nick works with clients to shift their identity, train like athletes, and build resilience in both body and mind.📩 Subscribe to Nick on Substack: https://nicksmoot.substack.com💼 Follow Nick on LinkedIn: https://www.linkedin.com/in/nick-smoot

Long before biohacking and wellness trends, Ayurveda was teaching balance, gut health, and circadian rhythm — over 5,000 years ago. In this episode of The Health Feast (watch on YouTube), I’m joined by Dr. Shivani Gupta — an Ayurvedic doctor whose PhD research focused on turmeric — to explore how India’s ancient science of life can help us feel more vibrant and at ease in the modern world. Dr. Gupta has dedicated her career to making Ayurveda practical and accessible, blending its timeless wisdom with today’s lifestyle medicine. She helps us understand not only what Ayurveda is, but how it can guide us toward balance, energy, and true well-being without restriction or confusion. Key Topics We Cover: What Ayurveda really is — and why it still matters today The six pillars of Ayurveda, from circadian rhythm to gut health How detox and fasting fit into the Ayurvedic view of healing Understanding the doshas and what they reveal about your unique constitution The role of turmeric and other “super spices” in reducing inflammation Simple daily rituals anyone can start to boost balance and vitality Whether you’re new to Ayurveda, curious about ancient wisdom with modern application, or simply looking for ways to bring more ease into your health journey — this episode will give you both clarity and practical tools to get started. Resources + Links: Learn more about Dr. Shivani Gupta: shivanigupta.com Follow Dr. Shivani on Instagram: @dr.shivanigupta Explore her educational work on Ayurveda and inflammation through her supplement line: Fusionary Formulas — use code HEALTH for 10% off. (Shared here for those interested; inclusion does not represent an endorsement.) And if you found this valuable — share it with a friend, subscribe, or leave a review. Live well and RAK ON, Dr. Rak 👊🏽 — 💬 Got thoughts, questions, or topic ideas? DM on Instagram @thehealthfeast or @rakyourlife or here on the Substack. 👋 Join My Free Community + Upcoming Event Want to feel better through food, movement, and mindfulness — without going it alone? 👉 Sign up here I created Dr. Rak’s Open Table, a free membership where we host live events like plant-based cook-alongs, strength training, breathwork, and reflections from this podcast. And this Sunday, Sept 28 at 1:30pm PT / 4:30pm ET, you’re invited to our next Mindful Meals Cook-Along on Zoom — we’ll make a vibrant, whole-food, plant-based meal together (Smoky Tomato Lentil Soup, Stone Fruit & Arugula Salad, and Cardamom-Lime Chia Pudding). It’s free to join, and signing up gives you access to both the event and the ongoing community. Sign up for free here Guest Bio Dr. Shivani Gupta is a distinguished Ayurvedic practitioner and researcher committed to integrating ancient Indian wisdom with modern scientific rigor. With advanced training in Ayurvedic Sciences and doctoral research focused on turmeric, her work notably bridges traditional herbal medicine and contemporary clinical applications. As the founder and CEO of Fusionary Formulas, Dr. Gupta leads efforts to develop high-quality formulations that honor the principles of Ayurveda, quality sourcing, and evidence-informed design. She is also an experienced speaker and educator, teaching globally on topics such as gut health, inflammation, circadian rhythm, and how to apply self-care rituals in daily life. Dr. Gupta’s mission is to empower individuals to reclaim vibrant health through practical, accessible tools rooted in Ayurveda — helping people find balance, energy, and well-being in their modern lives. Timestamps 00:00 The Essence of Vibrant Health 04:58 Understanding Ayurveda: An Ancient Science 09:48 Detoxification: The Ayurvedic Approach 14:55 The Doshas: Understanding Your Body Type 19:42 Integrating Ayurveda with Modern Medicine 24:53 The Power of Turmeric and Its Benefits 30:06 Ayurveda and Mental Health 34:56 Cultural Respect vs. Appropriation in Ayurveda 39:44 Practical Ayurvedic Practices for Daily Life If you found this valuable, share it with a friend, subscribe, or leave a review — it helps more people discover the show. Live well and RAK ON, Dr. Rak 👊🏽 Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

What if the advice you’ve been following is part of the problem? In this episode of The Health Feast, I’m joined by Dr. Colin Zhu, DO, FACLM, Chef, aka The Chef Doc — a physician, chef, and board member of the American College of Lifestyle Medicine — to explore why so many people feel lost, even when they’re trying to do everything “right.” Dr. Zhu’s unique background in both culinary arts and clinical medicine brings a fresh perspective to what real healing requires — and why food is more than just fuel. It’s identity. It’s connection. It’s power. Key Topics We Cover: Why our healthcare system focuses on managing disease, not creating health The food–body–community connection, and why it matters more than ever How Colin’s journey through culinary school changed his approach to medicine Reframing food from restriction and fear to creativity and joy The ripple effect of our daily choices — personally and planetarily How to reclaim agency and start building health on your terms We also talk about his passion for blending creativity and health — including his recent appearance in the lifestyle medicine anthem, We Living Healthy, a joyful music video celebrating movement, community, and taking charge of your well-being. Whether you’re plant-based, curious about lifestyle medicine, or just looking for a more grounded path to wellness — this episode will give you both inspiration and tools to move forward. Resources + Links: Learn more about Dr. Colin Zhu: https://www.thechefdoc.co/ Follow Colin on Instagram: @thechefdoc Listen to Colin’s podcast Thrive Bites: wherever you get your podcasts or visit https://www.thechefdoc.co/thrive-bites-podcast Preorder Colin’s new book (coming in 2026) Empowered Kitchen: https://publishizer.com/empowered-kitchen/ And if you found this valuable — share it with a friend, subscribe, or leave a review. Live well and RAK ON, Dr. Rak 👊🏽 — 💬 Got thoughts, questions, or topic ideas? DM on Instagram @thehealthfeast or @rakyourlife or here on the Substack. Guest Bio Dr. Colin Zhu, DO, FACLM, Chef is a board-certified family and lifestyle medicine physician, professionally trained chef, and the founder of The Chef Doc, an online platform bridging the healing power of food with evidence-based medicine. He completed his culinary training at the Natural Gourmet Institute and holds certifications from the Institute for Integrative Nutrition, combining clinical wisdom with a deep understanding of food as a tool for transformation. Colin is also a board member of the American College of Lifestyle Medicine and the host of Thrive Bites, a podcast where he explores the intersection of health, purpose, and mindful living. His mission is to help individuals and communities reconnect with the root of health — through food, joy, and intentional living. Whether he’s in the kitchen or the clinic, Dr. Zhu is known for making wellness both practical and inspiring. His upcoming collaborative cookbook, Empowered Kitchen (set for 2026), invites readers to reclaim their health through accessible, nourishing meals rooted in cultural connection and culinary creativity. 👊🏽 Join the RAK ON Tribe for live sessions (strength training, breathwork, cook-alongs) + giveaways. Start for free at https://community.rakyourlife.com/ Level up your health journey! Learn how to join a Tribe (Men’s Peak or Plant Based) for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

Dr. Rak here. When I first began to understand the connection between food and health, I was already a doctor. I had written prescriptions, treated chronic conditions, and checked every box our system told me to check. But I couldn’t shake the feeling that something essential was missing—that we were managing disease, not healing people. And then I found doctors like Michael Klaper, who I’m so delighted to welcome to The Feast. Dr. Klaper has been living and teaching the truth about food as medicine for over 40 years. Long before lifestyle medicine had a name, he was walking away from the pill-for-every-ill model and helping patients heal through plants, movement, and compassion. He’s also now on a mission to do what our medical schools never did: teach future doctors the tools that actually heal. In our conversation today we discuss: The moment that changed everything in his medical practice Why most doctors are still unknowingly keeping their patients sick His take on GLP-1 drugs, the carnivore diet, fasting, and the longevity hype And the one medical myth that still drives him crazy Underscoring all of this, we talk about what it means to practice medicine with integrity and soul. What it means to see the patient in front of you not as a case to manage… but as a person to support. If you’ve ever felt like there has to be a better way to do healthcare, this conversation is for you. And hey—if you make it to the end of the episode, or even just this note—I just want to say thank you. I don’t take your time or presence here for granted. If the episode moved you or made you think, I’d love if you left a quick review on Spotify or Apple Podcasts. It helps others find The Health Feast and be part of this bigger conversation. Live well and RAK ON, Dr. Rak 👊🏽 — 💬 Got thoughts, questions, or topic ideas? DM on Instagram @thehealthfeast or @rakyourlife or here on the Substack. Guest Bio Dr. Michael Klaper is a physician, teacher, and internationally recognized pioneer in the field of lifestyle medicine. After practicing acute care and traditional medicine for years, he shifted his focus to plant-based nutrition and disease reversal. He served on staff at the TrueNorth Health Center and has worked with NASA on nutrition for space colonists. Today, he lectures at medical schools across the country through his nonprofit initiative, Moving Medicine Forward, helping shape a new generation of doctors trained in the fundamentals of food and lifestyle as medicine. 🌐 Learn More: 🔗 Website: doctorklaper.com 🎓 Moving Medicine Forward: movemedicineforward.org 📺 YouTube Channel: Michael Klaper, MD 📷 Instagram: @doctorklaper 🐦 Twitter/X: @doctorklaper 📘 Book: Coming Soon (Dr. Klaper is currently working on a book chronicling his decades in medicine and lifestyle change.) Timestamps (00:00) - Moving Medicine Forward (10:48) - The Power of Plant-Based Diets (20:44) - Transforming Health Through Plant-Based Diets (26:29) - Shifting to Plant-Based Nutrition (32:10) - Exploring Health Trends and Longevity Science (41:41) - The Power of Fasting and Food (54:40) - Plant-Based Nutrition in Medical Education (01:06:50) - Embracing Kindness Through Plant-Based Nutrition (01:13:12) - Unity in Advancing Health Movement Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. 👊🏽 Join the RAK ON Tribe for live sessions (strength training, breathwork, cook-alongs) + giveaways. Start for free at https://community.rakyourlife.com/ Level up your health journey! Learn how to join a Tribe (Men’s Peak or Plant Based) for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

What if stress didn’t have to control how you feel—and you had simple tools to change it, starting today? If you’ve been enjoying The Health Feast, I’d be so grateful if you left a quick review on Apple Podcasts. It helps others find the show—and keeps this Feast growing. Dr. Robyn Tiger knows this firsthand. Years ago, she was a practicing radiologist with what looked like a perfect life on paper—two kids, a great career, a supportive husband. But behind the scenes, her body was breaking down. Migraines, digestive issues, numbness, anxiety… she went to specialists, ran every test, and took every medication. Nothing helped. The real diagnosis? Chronic stress. In this powerful conversation, we dive into Robyn’s journey of healing and how she now helps others reclaim their health through simple, science-backed tools. Robyn is a double board-certified physician, certified yoga therapist, life coach, and the founder of StressFreeMD. I met her through the American College of Lifestyle Medicine, where she is a leading expert on mind body medicine, and leads breathwork, yoga, and mindfulness sessions. In this episode, we discuss: The hidden ways chronic stress shows up in the body (and why 90% of symptoms seen in primary care have stress as a root cause) Emotional buffering—why we numb stress with food, alcohol, or overwork, and how to break the cycle The yoga class that shifted everything for Robyn—and why it worked Why physician burnout is not a personal failing, but a systemic issue Practical, evidence-based tools you can use to feel better now (and yes, she guides us through one of them in the episode!) Robyn’s story is a reminder that feeling better isn’t just possible—it’s a choice. And sometimes, the first step is simply learning how to breathe again. Live Well and RAK ON, Dr. Rak 👊🏽 —- 💬 Got thoughts, questions, or topic ideas? DM on Instagram @thehealthfeast or @rakyourlife or here on the Substack. Guest Bio Dr. Robyn Tiger, MD, DipABLM, is a double board-certified physician in Diagnostic Radiology and Lifestyle Medicine, a certified life coach, and a yoga and meditation therapist. She is the founder of StressFreeMD, where she helps physicians and other busy professionals reverse the effects of chronic stress using evidence-based, practical tools. Once a high-achieving radiologist whose own health was unraveling—migraines, digestive issues, anxiety, even dark thoughts—Robyn transformed her life after discovering the root cause was unrelenting stress. Her journey led her to train extensively in yoga therapy, meditation, cognitive behavioral techniques, and lifestyle medicine. Now, through her coaching, courses, and popular StressFreeMD Podcast, she empowers others to break free from emotional buffering, regulate their nervous systems, and reclaim their health and joy. Online links Website: www.stressfreemd.net Instagram: https://www.instagram.com/stressfreemd LinkedIn: https://www.linkedin.com/in/robyntigermd/ Timestamps: Timestamps 00:00:00 – Introduction Dr. Rak welcomes listeners and introduces The Health Feast podcast. 00:01:30 – Listener Review Dr. Rak reads a listener review from Apple Podcasts. 00:02:30 – Guest Introduction Introduction of Dr. Robyn Tiger and her work with StressFreeMD. 00:05:00 – Chronic Stress Impact Discussion on how chronic stress affects physical and mental health. 00:10:00 – Personal Health Journey Dr. Tiger shares her own health struggles and the turning point in her journey. 00:15:00 – Yoga’s Role in Healing How one yoga class changed everything for Dr. Tiger. 00:20:00 – Meditation Benefits Exploring how meditation helps regulate stress and supports healing. 00:25:00 – Healthcare System Issues The challenges physicians face in a system that fuels burnout. 00:30:00 – Stress in Medical Training Why stress education needs to be part of medical training. 00:35:00 – Practical Tools for Stress Relief Dr. Tiger shares simple, evidence-based tools to manage stress. 00:40:00 – Guided Breathing Exercise Dr. Tiger leads a powerful breathing technique you can practice anywhere. 00:45:00 – Life Philosophy Dr. Tiger shares the mindset that’s most transformed her life. Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. 👊🏽 Join the RAK ON Tribe for live sessions (strength training, breathwork, cook-alongs) + giveaways. Start for free at https://community.rakyourlife.com/ Level up your health journey! Learn how to join a Tribe (Men’s Peak or Plant Based) for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com

What if your best body, clearest mind, and strongest sense of purpose were still ahead of you? That’s the question I explore in this episode with Richard Rosenfeld, MD, MPH, MBA. He’s a board-certified ENT, Director of Guidelines and Quality at the American College of Lifestyle Medicine, and one of the most published ENT researchers in the world—with nearly 400 peer-reviewed articles to his name. But what really sets Rich apart is his personal story. In his mid-50s, he hit a turning point—and decided to change course. He adopted a whole food, plant-based lifestyle. Picked up strength training again after decades off. Started running. Now, in his 60s, he’s finished 10 marathons, lifts consistently, and says he feels sharper and more alive than ever. In This Episode, We Dive Into: What sparked Rich’s midlife transformation How he fuels, trains, and recovers today Strength training after 50 and the role of protein and creatine His honest take on GLP-1 meds (like Wegovy and Zepbound) for weight loss And how mindset, curiosity, and purpose fuel long-term change We also talk about the culture of medicine—and what it’ll take to build a system that actually supports health, not just disease management. This conversation is full of science-backed insight and lived experience. And it’s a story that reminds you what’s possible—no matter your starting point. Live well and RAK ON, Dr. Rak 👊🏽 —- If you enjoyed the episode, I’d be so grateful if you left a quick review on Apple Podcasts. It helps others find the show—and keeps this Feast growing. 💬 Got thoughts, questions, or topic ideas? DM Dr. Rak on Instagram @thehealthfeast or @rakyourlife or here on the Substack. Guest Bio Dr. Richard Rosenfeld is a board-certified ear, nose, and throat (ENT) specialist and a distinguished academic with nearly 400 peer-reviewed publications. He is internationally recognized for his contributions to clinical guideline development and evidence-based medicine. Dr. Rosenfeld currently serves as the Director of Guidelines and Quality at the American College of Lifestyle Medicine. In recent years, he has become a passionate advocate for lifestyle change—not only professionally, but personally. After adopting a whole food, plant-based lifestyle in his mid-50s, he returned to strength training, took up distance running, and has since completed 10 marathons. His work bridges rigorous clinical science with a deep personal commitment to preventive and lifestyle-based care. Online links 🔗 LinkedIn: https://www.linkedin.com/in/richrosenfeld/ 🔗 Professional Website: https://www.downstate.edu/faculty/otolaryngology/rosenfeld.html Timestamps: Chapters 00:00 Teaser and Episode Intro 04:55 Dr. Rich Rosenfeld's Health Journey 09:57 The Role of Nutrition in Health 15:05 The Importance of Lifestyle Medicine 20:10 Understanding GLP-1 Agonists and Weight Loss 24:46 The Impact of Exercise on Aging 29:48 The Future of Healthcare and Lifestyle Medicine 33:44 - Weight Loss Strategies and Strength Training 37:32 - Maintaining Fitness and Mental Health 44:23 - Fueling and Training for Injury Prevention 58:24 - Revolutionizing Healthcare Through Lifestyle Medicine 01:07:18 - Shifting Medical Perspectives and Lifestyle Tips Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. 👊🏽 Join the RAK ON Tribe for live sessions (strength training, breathwork, cook-alongs) + giveaways. Start for free at https://community.rakyourlife.com/ Level up your health journey! Learn how to join a Tribe (Men’s Peak or Plant Based) for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

What if falling off track wasn’t failure—but the way real change actually begins? In this episode of The Health Feast, I sit down with Dean Pohlman, founder of Man Flow Yoga and host of The Better Man Podcast. Dean’s work has helped 1000s of men build mobility, strength, and confidence—but more than that, he’s created space for something deeper: what he calls courageous authenticity. I’ve had a tremendous personal experience with Dean's program. In my 40s, when the aches started creeping in—back, knees, hips—I finally committed to a short daily practice. Just 15 minutes a day for three months, and everything shifted: less pain, better movement, and a whole new relationship with my body. Yoga is now a regular part of my rhythm, and I largely owe that to Dean and Man Flow Yoga—which makes it all the more meaningful to share this conversation with you. In This Episode, We Dive Into: Dean’s story—from accidentally stumbling into a Bikram class to creating one of the most accessible fitness-focused yoga communities for men Why so many men struggle to slow down—and what we’re really running from What it means to fall off track with our self-care—and the power of “getting back into it” How identity change starts with small wins and self-trust The power of courageous authenticity—why vulnerability might just be the key to real strength The power of creating spaces where men can connect, reflect, and talk about what really matters If something in you knows it’s time to come back to yourself—this is a good place to start. Gently. Honestly. On your terms. Live well and RAK ON, Dr. Rak 👊🏽 ---------------- Guest Bio Dean Pohlman is the founder of Man Flow Yoga, a groundbreaking platform that’s helped tens of thousands of men build strength, mobility, and confidence through a practical, no-nonsense approach to yoga. Known for stripping away the fluff and making yoga accessible to the “non-yoga guy,” Dean blends evidence-based movement with a deep understanding of behavior change and habit formation. He’s also the host of The Better Man Podcast, where he explores what it really means to evolve as a man—physically, mentally, and emotionally. A former collegiate lacrosse player who stumbled into his first yoga class by accident, Dean went on to create one of the most recognizable male-focused yoga communities in the world. He’s the author of two books—Yoga Fitness for Men and Yoga for Athletes—and a powerful advocate for redefining strength, not just as performance, but as presence and self-awareness. Online links  🔗 Instagram: @deanpohlman 🔗 YouTube: https://www.youtube.com/manflowyoga 🔗 Website: https://manflowyoga.com/ Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Level up your health journey! Learn how to join a Tribe (Men’s Peak or Plant Based) for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com 👊🏽 Join the RAK ON Tribe for live sessions (strength training, breathwork, cook-alongs) + giveaways. Start for free at https://community.rakyourlife.com/ Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.  

What if the answer to a healthier future… lay in the humble bean? In this episode of The Health Feast, Po and I sit down with Barbara Gates—a passionate educator, food activist, and founder of Healthy Kids Happy Planet. Barbara has spent the last two decades on a mission to bring joy, culture, and plant-based nutrition into schools across the country. Her journey began with a single act of advocacy as a mom pushing back on school milk policy—and grew into a statewide resolution promoting vegetarian meals, and eventually a nationally available classroom curriculum: Cool Beans from Around the World. With her theater background and contagious spirit, Barbara shows up in classrooms as “Queen Bean,” sings songs about lentils and legumes, and transforms nutrition education into a playful, empowering experience for kids of all backgrounds. In This Episode, We Dive Into: How school food policy became her unexpected calling The power of culture and storytelling in changing eating habits Why beans are nutritional superstars—and how to get kids excited about them What it takes to create a truly “happy planet” through food education Barbara doesn’t just talk about change—she embodies it, one classroom, one child, and yes… one bean at a time. This episode is a celebration of what’s possible when purpose meets creativity—and how even a single bean can start a movement. Live well and RAK ON, Dr. Rak 👊🏽

What if the most powerful medicine for your health wasn’t found in a bottle — but under your feet, in the trees above, and in the sky stretching out before you? Dr. Melissa Sundermann is a lifestyle medicine physician, endurance athlete, and passionate advocate for reconnecting with the natural world. In this inspiring episode of The Health Feast, we explore how nature isn’t just a backdrop to our busy lives — it’s a potent, evidence-based healing force. Drawing from her own journey as a runner, explorer, and plant-based physician, Dr. Sundermann invites us to remember what we’ve always known deep down: we are wired for the wild. We discuss: Why nature should be part of your wellness prescription The science behind how time outdoors lowers stress and boosts immunity The mindset shift that happens when we move outside Tips for reconnecting with nature in daily life — even in urban settings How Dr. Sundermann lives in rhythm with the seasons and what it’s taught her about health This conversation is a breath of fresh air — a gentle nudge to step outside, slow down, and remember what it feels like to belong. 🎧 Available now on Apple Podcasts, Spotify, and YouTube. Follow Dr. Melissa Sundermann: 🔗 Instagram: @motivatormelissa | @thedoctoroutdoors 🔗 LinkedIn: Melissa Sundermann, DO === Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Level up your health journey! Learn how to join a Tribe (Men’s Peak or Plant Based) for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

What if eating healthier wasn’t about restriction—but about gaining more energy, better health, and a deeper connection to food? Rachael Brown knows this transformation firsthand. Despite believing she was eating well, she faced serious health challenges that weren’t improving. But one shift changed everything—not just for her, but for her entire family. She reversed major health concerns, helped her loved ones embrace a plant-based lifestyle without resistance, and turned her passion into a mission to help others do the same. Rachael is the author of For Fork’s Sake, a speaker, and an instructor who helps families make realistic, joyful changes to the way they eat. In this episode, we discuss: The biggest myths about plant-based eating—and what the science really says Why so many people struggle with dietary changes (hint: it’s not about willpower) The key to getting family members on board—without nagging or guilt How to break free from emotional eating and make food choices that truly nourish Practical, low-effort ways to make healthy eating the easy, natural choice Tune in for an insightful conversation that just might change the way you think about food.   Visit https://forforkssakebook.com for more information and to purchase a copy of the book.  Live well and RAK ON,  Dr. Rak  Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or health routine. The views expressed by our guest are their own and do not necessarily reflect those of The Health Feast, its hosts, or their employers.

What if the healthcare system wasn’t just broken—but actually keeping people sick? Hey there, Health Feast listeners! Dr. Rak here, and in this episode, I’m thrilled to welcome Dr. Marsha-Gail Davis to The Feast. You may know her as Dr. D, a board-certified physician, a leader in Lifestyle Medicine, and a fierce advocate for health equity. She’s someone who brings an incredible mix of energy, creativity, and passion to everything she does—and let me tell you, it’s contagious. In this episode, we get into: ✅ Her journey from Jamaica to Georgia and how her faith shaped her path in medicine ✅ Why health equity and lifestyle medicine must go hand in hand ✅ The hidden ways our food system keeps people sick—and how we fight back ✅ How small, consistent actions create big transformations ✅ The role of creativity in medicine and why storytelling is such a powerful tool for change And one of the boldest and most memorable ways Marsha-Gail has delivered her message? WACK. 💡 WACK is a hip-hop music video that’s part health advocacy, part creative masterpiece, and all passion. It’s more than just a creative outlet—it’s a call to action. It’s powerful, it’s unforgettable, and it’s going to leave you thinking. Marsha-Gail is not just discussing change—she’s actively making it happen. From group visits in primary care to using music and media to engage people in innovative ways, she’s challenging the system and inspiring others to follow suit. This conversation is filled with passion, actionable ideas, and ample inspiration to help you reimagine what healthcare could look like.  Live well and RAK on,  Dr. Rak 👊🏽 ----- Timestamps: (00:23) - Dr. Rak’s Intro (04:17) - Passion for Health Equity and Lifestyle (09:10) - Personal Journey to Lifestyle Medicine (17:40) - Transforming Healthcare Through Lifestyle Medicine (26:50) - Healthcare Transformation Towards Community Wellness (39:51) - Leveraging Creativity in Healthcare Advocacy (48:59) - Building Community Health Equity Through Influence (01:03:58) - Appreciation and Farewell Greetings Guest Bio Dr. Marsha-Gail Davis is a quadruple board-certified physician in Internal Medicine, Preventive Medicine, Lifestyle Medicine, and Obesity Medicine. Born in Jamaica and raised in Georgia, she earned her undergraduate degree in Biology from Swarthmore College, her MD from the University of California, San Diego, and her MPH from San Diego State University. She completed residencies in Internal Medicine at Yale and Preventive Medicine at UC San Diego, solidifying her expertise in both treatment and prevention of chronic disease. Currently, Dr. Davis practices at Piedmont Primary Care in Georgia, where she integrates lifestyle medicine into patient care, emphasizing preventive strategies to combat chronic illness. A firm believer in health equity, she works to bridge the gap in healthcare access and outcomes, advocating for structural changes that prioritize prevention, education, and holistic patient care. Beyond her clinical work, Dr. Davis is a dynamic voice in health advocacy and creative storytelling. She is the creator of WACK!, a powerful and provocative hip-hop music video that exposes the dysfunction in the food and healthcare industries, using art and music as tools for social change. She also serves on the Board of Directors for Big Picture Learning, an organization focused on innovative education models that empower students. Known online as Dr. D, she shares engaging health content through social media, blending evidence-based medicine, cultural awareness, and practical advice to inspire people to take charge of their health. With an unwavering commitment to changing the conversation around healthcare, Dr. Davis is a leading force in reimagining medicine as a tool for true health and empowerment. Online Platforms: Instagram: @mgdthedoc X (formerly Twitter): @marshagaildavis WACK www.wackvideo.com Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Level up your health journey! Learn how to join a Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

What if success isn’t about what you achieve, but how you live each day? In this week’s episode of The Health Feast, I sit down with Dinesh Chandra, co-founder of the Global Wellbeing Network and a coach for personal transformation. Dinesh has spent his life helping individuals and organizations align their values, actions, and purpose, drawing from decades of leadership experience and a deeply personal journey of transformation. Our conversation is deeply personal. Dinesh was a profound source of wisdom and compassion during one of the most challenging times of my life—last year when my wife was diagnosed with cancer. His presence and insights left an indelible mark on me, and I’m excited to share them with you. In this episode, we discuss: The moment of personal tragedy that shifted Dinesh’s life from head to heart. His life-changing conversation with the Dalai Lama about redefining true wealth. Practical tools for designing environments and habits that foster lasting joy and well-being. The importance of authentic connection and how Dinesh’s retreats help people find it. How organizations can create cultures of compassion and purpose where employees thrive. Navigating life’s crises with clarity, love, and intention. This episode offers the perfect inspiration to align your life with purpose and joy as we step into the new year. Dinesh’s insights are powerful and practical, reminding us that love, purpose, and connection are the foundations of a life well-lived. Live well and RAK ON, Dr. Rak 👊🏽 Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

On this episode of The Health Feast, Po and Dr. Rak are delighted to welcome Dr. Jessie Mahoney. Dr. Jessie Mahoney is a physician, mindfulness coach, yoga teacher, and host of The Mindful Healers podcast. Jessie and I go way back—we worked together for years at Kaiser Permanente, where she led transformative efforts in physician wellness. In fact, she was the catalyst for my own journey into mindfulness, which completely changed my life. Her leadership and wisdom sparked a pivotal moment for me—one that continues to shape my life to this day. In this conversation, Jessie shares her personal journey of leaving medicine to follow her true calling: empowering others to find alignment and joy through mindfulness, coaching, and yoga. We delve into her courageous decision to transition out of clinical practice, the profound impact of mindfulness on personal and professional well-being, and the ripple effect her work has had on so many lives—including mine. Jessie offers practical wisdom on overcoming burnout, reframing our relationship with work and purpose, and finding small, meaningful ways to nurture ourselves every day. We also talk about her retreats, her partnership with her husband as they build a new life and business centered on healing and growth, and how yoga can be a gateway to greater awareness and self-compassion. Jessie’s story reminds us of the transformative power of mindfulness and how small, intentional shifts can ripple out to create meaningful change in our lives. Her work is a testament to the idea that when we align with our purpose and prioritize presence, we heal ourselves and uplift those around us. This episode is filled with practical insights, heartfelt moments, and the wisdom to help you create a truly aligned and fulfilling life. Live well and RAK ON, Dr. Rak 👊🏽 Takeaways Take control of your own well-being and make changes within your control. Align with your purpose and passion to find fulfillment in your career. Practice mindfulness to manage your mindset and navigate uncertainty. Accept the reality of the system you work in, but focus on what you can change. Start with small steps and embrace the unknown when making career transitions. Practicing mindfulness helps balance the nervous system and creates a space for change. Being kind to oneself and practicing self-compassion is essential for making lasting changes. Meeting basic needs and nourishing oneself is crucial for successful change. Personal change can inspire loved ones to make their own changes. Taking small steps and investing in oneself can help overcome the fear of financial instability when making career changes. Self-care and mindfulness practices like yoga and meditation are essential for healthcare professionals to reduce stress and improve overall well-being. Men may face unique challenges in accessing and embracing yoga, but it can be a beneficial practice for them as well. Creating a life that feels good and nourishing oneself is important in order to better serve others. Finding a supportive community and seeking out resources like online yoga classes can help individuals incorporate self-care practices into their daily lives. Timestamps: (00:00) Embracing Mindfulness for Physician Wellness (08:45) Navigating Burnout in Various Professions (18:51) Shifting Mindsets for Personal Empowerment (24:30) Shifting Perspectives for Personal Fulfillment (27:40) Navigating Change With Mindfulness and Compassion (33:09) Nourishing Transformation Through Self-Compassion (45:39) Mindful Career Alignment and Personal Fulfillment (50:19) Embracing Mindful Career Transition (01:01:12) Exploring Yoga for Mind-Body Connection (01:07:11) Healing Practices for Health Professionals (01:19:17) Feasting on Health and Wellness Links: Dr. Mahoney’s Website The Mindful Healers Podcast Follow @thehealthfeast on Instagram and YouTube for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  - Level up your health journey! Learn how to join a Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com - Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

How do we create a healthcare system that prioritizes wellness, equity, and connection? In this episode of The Health Feast, Dr. Rak sits down with Dr. Seth Berkowitz, a leading voice in health equity, to explore the root causes of health disparities and the systemic barriers that perpetuate them. Together, they discuss actionable solutions to build a society where everyone has the opportunity to thrive. Dr. Berkowitz shares insights from his groundbreaking research on food as medicine, the impact of income inequality on health outcomes, and what we can learn from healthcare systems around the world. This conversation offers a fresh perspective on how we can move beyond illness care and focus on true health care for all. If you're curious about the future of equitable healthcare and practical steps toward creating a healthier society, this episode is a must-listen. Timestamps: 01:01 Introduction to Dr. Seth Berkowitz 03:46 Revisiting Medical Training 05:06 Health Inequity as a Moral Failure 05:50 Defining Health Inequity 07:15 Disparities and Injustices in Health 08:26 COVID-19 and Health Inequity 10:59 Economic Precarity and Health 12:31 Advice for Working-Class Individuals 13:27 The Role of Healthcare Access 20:24 The Egalitarian State 24:18 Challenges in Writing and Research 29:29 Food as Medicine 31:46 Impact of Research on Policy 35:03 Current State of Healthcare 37:16 Rethinking Health Care: Illness Insurance vs. True Health Care 38:07 The Flaws of the Insurance Model in Health Care 39:12 Public School Model for Health Care 40:29 Universal Health Care: Lessons from New Zealand and Beyond 41:15 Comparing Health Care Systems: Public vs. Private 43:38 The Case for Universal Health Care in the U.S. 44:23 Imagining a Better Health Care System 45:18 Addressing Health Care Quality and Equity 46:03 The Role of Income Support in Population Health 49:35 Social Wealth Funds: A Solution for Income Inequality 58:44 The Potential and Challenges of Technological Advancements 01:00:12 Practical Steps Towards Health Equity 01:01:33 Personal Practices for Health and Well-being 01:03:44 Final Thoughts and Life Philosophy Links: Buy Dr. Berkowitz's book- Equal Care Dr. Berkowitz's Website Follow @thehealthfeast on Instagram and YouTube for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  - Level up your health journey! Learn how to join a health Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com - Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.  

Join Dr. Rak and Po as they sit down with longevity expert and Ironman triathlete Scott Fulton, who offers a fresh and inspiring perspective on aging. Together, they explore how we can confront aging challenges early, adopting a proactive stance that contrasts with society’s fear-driven anti-aging narrative. Scott champions the idea of embracing aging as a rewarding phase of life, underscoring the importance of investing in physical, mental, and social well-being—and the vital role curiosity and connection play in a fulfilling life as we grow older. The discussion also takes a critical look at Western ideologies around aging, contrasting them with communal traditions that view aging as a natural and celebrated process. Reflecting on the impact of industrialization and suburbanization, Dr. Rak, Po, and Scott emphasize the need to rebuild intergenerational support systems by learning from cultures that prioritize strong family bonds and community ties. The episode concludes with a look at Scott’s concept of "WHealthspan," the name of his book and an approach that integrates health and wealth to redefine successful aging. Scott shares his own story of transformation from a sedentary lifestyle to competing in Ironman races at 47, challenging stereotypes around aging and athleticism. Together, they unpack the importance of career transitions, financial responsibility, and the impact of technology on cognitive health, encouraging listeners to engage in proactive planning and meaningful conversations around aging and end-of-life considerations. Timestamps: (00:00) - Teaser Clip (00:29) - Introducing Scott Fulton (13:04) - Navigating Western Ideologies and Aging (21:09) - Exploring WHealthspan and Aging Perspectives (27:09) - Planning for Health and Housing (42:08) - Rediscovering Endurance Sports and Aging (48:27) - Endurance Journey and Shifting Goals (55:16) - Career Transitions and Financial Responsibility (01:01:12) - Technology, Aging, and Curiosity (01:14:49) - Preparing for Aging and Care Planning (01:22:23) - Healing Conversations and Life Values Online Platforms: Buy Tim’s book- WHealthspan Website LinkedIn Follow @thehealthfeast on Instagram and YouTube for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  - Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com - Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

What if your greatest struggle became your greatest strength? In this episode of The Health Feast, Dr. Rak and Po engage in a powerful conversation with Tim Kaufman, who shares his remarkable transformation from addiction, chronic pain, and obesity to reclaiming his life through small, purposeful changes. Diagnosed with Ehlers-Danlos Syndrome, Tim once faced a grim prognosis, but his journey to health started with a single step. The episode explores how Tim overcame addiction, embraced a whole-food, plant-based lifestyle, and how gratitude, purpose, and mindset played pivotal roles in his recovery. This episode is an inspiring deep dive into the process of change, resilience, and the profound connection between our health and the choices we make each day. Timestamps: 01:20 Dr. Rak's Intro 04:40 Just Start: The Power of Small Steps 04:56 Introducing Tim: An Inspiring Journey 07:21 Tim's Transformation: From Farm Life to Factory Work 09:51 The Diagnosis: Ehlers-Danlos Syndrome 10:35 The Downward Spiral: Addiction and Pain 15:33 Rock Bottom: The Turning Point 22:16 Finding Gratitude: A New Perspective 39:59 The First Steps: Journaling and Small Changes 58:55 Embracing a Healthier Lifestyle 59:11 The Click Moment: Choosing Health Over Old Habits 59:36 Health as an Opportunity, Not a Chore 01:00:02 Navigating Food Choices and Environment 01:02:03 Transitioning to a Plant-Based Diet 01:03:09 Struggles and Successes with Plant-Based Eating 01:04:17 The Impact of Bariatric Surgery 01:07:13 Discovering Plant-Based Living Through Documentaries 01:08:43 Juicing: A Life-Changing Experience 01:12:15 Family Reactions to Plant-Based Transition 01:23:52 The Importance of Goals and Habits 01:27:16 Overcoming Physical Challenges 01:32:23 Managing Ehlers-Danlos Syndrome (EDS) 01:38:43 The Power of Starting Now 01:41:12 Final Thoughts and Encouragement Online Platforms: Buy Tim’s book! Fat Man Rants Facebook Instagram Follow @thehealthfeast on Instagram and YouTube for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  - Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com - Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this enlightening episode of The Health Feast, Dr. Rak and Po are joined by Dr. Tom Rifai, MD, FACP, a pioneering leader in lifestyle medicine and the creator of the Flex5 system. With a refreshing approach to health and wellness, Dr. Rifai shares his journey from overcoming personal struggles with binge eating to becoming a vocal advocate for truth in the wellness industry. Together, they dive into the myths and misinformation that dominate today's health landscape, offering listeners practical insights on how to navigate these challenges. Dr. Rifai discusses the importance of finding your "why" in health, the transformative power of self-love, and how his Flex5 system empowers individuals to achieve sustainable, long-term well-being. Whether you're seeking to cut through the noise of fad diets or looking for inspiration on your wellness journey, this episode is packed with actionable advice and powerful insights that will help you embrace true health. 00:48 Dr. Rak's Intro to the Guest 05:20 Meet Tom Rifai: A Social Media Truth Teller 06:42 The Dangers of Misinformation in Health 07:40 Tom Rifai's Journey into Lifestyle Medicine 08:49 Early Inspirations and Career Path 10:17 Personal Struggles and Family Influences 12:26 The Turning Point: Choosing Medicine 14:43 The Evolution of Lifestyle Medicine 19:06 Balancing Health and Enjoyment 22:05 Binge Eating: A Personal Battle 34:37 Reverse Discrimination and Healthy Executives 34:52 Larry's Non-Negotiable Journey 36:28 Respecting Choices and Slips 38:11 Compassionate Accountability 38:52 Exercise and Non-Exercise Activity 39:45 The 5 Percent Fun Zone 41:36 Understanding Slips and Corporate Manipulation 43:52 The Journey to Maintenance 47:14 Bariatric Surgery Insights 58:37 Final Thoughts and Self-Love Guest Bio Dr. Tom Rifai is a distinguished physician and expert in lifestyle medicine and metabolic health, renowned for his work in wellness, weight management, and disease prevention. With a career spanning over two decades, Dr. Rifai has helped countless patients reverse or significantly improve conditions like type 2 diabetes, prediabetes, and heart disease through his "lifestyle first" approach. He has served as the Regional Medical Director of Metabolic Health and Weight Management at the Henry Ford Health System, where he led efforts to standardize and integrate multidisciplinary care based on his Reality Meets Science® program. This program, centered on the 5 Keys to optimal wellness, has been instrumental in transforming the lives of many. Dr. Rifai is also a Clinical Assistant Professor of Medicine at Wayne State University and a Harvard Medical School Continuing Medical Education (CME) course director, where he has educated thousands of healthcare providers on the prevention of type 2 diabetes. His contributions to the field have earned him the title of Fellow of the American College of Physicians. Beyond his clinical work, Dr. Rifai is a passionate educator, public speaker, and media contributor, with appearances on TV, radio, and in print. His personal journey, including overcoming challenges with binge eating, adds a layer of empathy and insight to his coaching and patient care, making him a trusted expert and a relatable mentor in the pursuit of health and wellness. Online Platforms: Website: https://realitymeetsscience.com/ LinkedIn: https://www.linkedin.com/in/flex5/ Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

Discover the secrets to living a fulfilling life full of vitality with Bob and Fran German, a remarkable couple in their 80s who have redefined healthy aging. In this episode of The Health Feast, Dr. Rak and Po dive into Bob and Fran's inspiring journey from battling chronic illnesses to achieving vibrant health through a holistic lifestyle. They discuss how a plant-based diet, mindfulness practices, and staying active have transformed their lives. Bob and Fran also share their experiences teaching Tai Chi and Qigong, volunteering, and fighting human trafficking. Gain practical tips, heartwarming stories, and insights into the essence of true vitality and joyful living at any age.  Guest Bio Bob and Fran German are an inspiring couple in their 80s, living life with extraordinary vitality and joy. They have traveled to over 75 countries, raised a wonderful family of three children and four grandchildren, and enjoyed successful careers. Their journey has been marked by their roles as human rights activists, martial artists, mediators, negotiators, students and teachers in the Buddhist tradition, public speakers, and international volunteers. They continue to serve as advisers to various non-profit organizations and businesses globally. Bob and Fran have faced and overcome significant health challenges, transforming their lives through a commitment to holistic well-being. They strongly believe that aging does not have to mean declining health. Instead, they advocate for being proactive about health through research, alternative methods, and lifestyle changes. This approach has enabled them to stay young in mind, body, heart, and spirit. Their passion for helping others has driven them to share their knowledge and experiences, aiming to inspire and support others in leading healthier and happier lives. They emphasize the importance of living with purpose, staying active, reducing stress, and maintaining meaningful connections. Through their website and YouTube channel, Bob and Fran continue to educate and motivate people around the world to embrace a vibrant and balanced lifestyle. Online Platforms: Website: Health Lifestyle With Bob and Fran YouTube Channel Non profit: ACT (Abolish Child Trafficking) Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com  

Join Dr. Rak and Po on The Health Feast as they welcome Charles Inniss, a certified health and wellness coach with a doctorate in physical therapy from Boston University, for one of their most insightful and impactful episodes yet. Charles delves into the power of mindset and shares practical tips and daily mental workouts to foster optimism and transform stress into joy. The conversation explores finding meaning in work, enhancing self-awareness, and building resilience through gratitude and self-compassion. Packed with actionable advice and personal anecdotes, this episode is a must-listen for anyone looking to live a more fulfilling and joyful life.  Takeaways The timing and readiness for positive change are crucial, and individuals may need to acknowledge and sit with their emotions before moving toward growth. Self-compassion and self-appreciation play a significant role in mental wellness and personal growth. Gratitude and focusing on the positive aspects of life can elevate well-being and decrease symptoms of depression. The concept of post-traumatic growth highlights the potential for growth and positive change following trauma. Rehabilitating the mind through self-care, self-compassion, and seeking support is essential during challenging times. Small, consistent doses of positivity are essential for cultivating emotional well-being. Self-awareness plays a crucial role in understanding and improving emotional wellness. The ripple effect of positive influence can have a significant impact on behavior change and emotional well-being. Mindfulness and meditation are powerful tools for enhancing emotional wellness and mindset. Cultivating optimism and positivity is crucial for emotional wellness. Finding meaning in work can transform the experience of a challenging job. Shifting from threat to challenge and hassle to uplift can change the experience of stress at work. A short daily optimism workout can transform mental and emotional health. Service and compassion can be meaningful aspects of challenging jobs, contributing to a sense of purpose and fulfillment. Online Platforms: Website: CharlesInniss.com Free Ebook: A Happy Mind YouTube Channel: Charles Inniss Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.  - Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

Dr. Rak and Po are thrilled to welcome Jill and Jeffrey Dalton from The Whole Food Plant-Based Cooking Show. With nearly 400,000 YouTube subscribers and two bestselling cookbooks, the Daltons have been transforming kitchens and lives for nine years with their delicious plant-based recipes. In this episode, they share their journey from facing significant health challenges to embracing a whole-food, plant-based diet. They discuss their adventurous move to New Zealand, their dietary experiments, and the pivotal moment they discovered Dr. Fuhrman's "Eat to Live." The Daltons offer practical tips for making plant-based eating accessible and enjoyable, emphasizing the importance of involving kids in cooking. They also explore how their Bahá'í faith influences their commitment to service, community, and integrity. This inspiring conversation is packed with heartfelt stories and practical advice, perfect for anyone looking to embrace a healthier, plant-based lifestyle.  Takeaways The food industry manipulates our taste buds and creates addictive foods. Transitioning to a healthier way of eating requires a gradual change and allowing our bodies to adapt. Understanding the influence of marketing can help us make more informed food choices. Transitioning to a plant-based diet can help liberate individuals from food addiction and improve their health. Finding delicious and easy-to-make plant-based recipes is key to sustaining a plant-based lifestyle. Being plant-based has a positive impact on the environment, addressing climate change and reducing carbon emissions. A plant-based diet also addresses food injustice and animal cruelty. Starting a YouTube channel can be challenging, but consistency and perseverance can lead to success. Creating a community and offering additional content through a membership program can provide financial support and a closer connection with the audience. Maintaining integrity and only promoting products or services that align with your values is important for building trust with the audience. Direct communication with the audience can be valuable in building a loyal and engaged community. Moderating a community can be challenging and time-consuming Batch cooking and combining staple ingredients throughout the week can make meal preparation easier Involving kids in the cooking process can empower them and help them develop culinary skills The Ninja Creami is a game-changer for making healthy and creamy ice cream Simplicity is key in creating plant-based recipes that are accessible and easy to make. Service is a way of life Online Platforms: Whole Food Plant Based Cooking Show Website Whole Food Plant Based Cooking Show on YouTube Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.  - Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com - Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.      

In this episode of The Health Feast, Dr. Rak welcomes James Wilks, former MMA fighter, elite Special Forces trainer, and the mastermind behind the groundbreaking documentary The Game Changers. James shares his incredible journey from overcoming severe knee injuries to revolutionizing the conversation around plant-based nutrition. The film, viewed by over 200 million people, challenges longstanding myths about meat and athletic performance, showcasing the powerful benefits of plant-based eating. In their conversation, Dr. Rak and James delve into the making of the documentary, the challenges faced, and the impact it has had on public perception. They also discuss the exciting sequel, The Game Changers 2, and James's ongoing mission to combat misinformation in the nutrition industry. James also shares the vision and mission of his innovative plant-based protein company, FȲTA. Listeners of the podcast can save 10% using offer code HF10 at checkout. Visit https://fyta.com/discount/HF10  This episode is a must-listen for anyone interested in health, fitness, and the transformative power of a plant-based diet. Timestamps: [00:52] - Dr. Rak’s Introduction to James Wilks [07:28] - Unexpected Impact [09:09] - Early Filming and Journey to Make the Film [18:51] - Maintaining Control and Mission Integrity [21:02] - Addressing Critics and Misinformation [22:52] - Transitioning to a Plant-Based Diet [26:21] - The Mission of The Game Changers Institute [28:39] - Vision for The Game Changers 2 [31:02] - Thoughts on the Carnivore Diet [35:11] - Introducing FȲTA Plant-Based Protein [36:59] - Benefits and Features of FȲTA [42:14] - Battling Misinformation [44:29] - What James is Bringing to The Health Feast [47:29] - A Day in the Life of James Wilks Guest Bio: James Wilks is a film producer, vegan activist, and former professional mixed martial artist. He is best known for directing and starring in The Game Changers, a documentary that has been seen by over 200 million people and is arguably the most-watched documentary of all time. According to Google Trends, interest in plant-based diets tripled within a week of the movie being released on Netflix. As an MMA fighter, James made his professional debut in the UFC in 2009 and was crowned welterweight champion. Extensive injuries eventually caught up with him, and he retired from professional MMA in 2012. Setting off on a path of physical recovery, James researched how diet might help him train faster and better. He came across a study on the original Roman gladiators and found their diets were predominantly vegetarian. This sparked his decision to follow a plant-based diet himself. The Game Changers followed James through his recovery and adoption of a vegan diet. James experienced huge benefits, including increased physical stamina and improved health markers. In the documentary, James discussed his findings with other elite athletes who follow plant-based diets, including Arnold Schwarzenegger, Lewis Hamilton, and Dotsie Bausch. The show also looked at the potential environmental benefits of decreased meat consumption. In November 2019, Joe Rogan addressed the documentary on his podcast with paleolithic diet proponent Chris Kresser. Both harshly criticized it. A month later, Rogan invited James on his show alongside Kresser to debate the topic. The resulting four-hour discussion caused Rogan to change some of his own views. “James knocked it out of the park and defended himself and the film quite spectacularly,” Rogan said. James is also the founder of FȲTA, an innovative plant-based protein company that uses whole ground lupin bean and upcycled barley protein to deliver best-in-class nutrition. ============ Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots available! Visit us at https://www.rakyourlife.com Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode of The Health Feast podcast, Dr. Rak welcomes Jordana Confino, a Yale Law School graduate, certified professional coach, and expert in positive psychology and well-being. Jordana shares her compelling journey from experiencing severe burnout in her legal career to transforming her life through self-compassion and positive psychology. The conversation delves into the impact of perfectionism on mental and physical health, and Jordana offers practical strategies for overcoming it. She emphasizes the importance of aligning personal values with daily actions and how small, actionable steps can lead to significant changes in overall well-being. Additionally, Jordana discusses the link between perfectionism and chronic pain, offering insights into mind-body medicine and how positive psychology principles can address physical health issues. Join Dr. Rak for a deep dive into how self-compassion can lead to lasting success and well-being and discover transformative insights that can help you thrive both personally and professionally. Timestamps: 01:23 Dr. Rak’s Intro to the Episode 04:56 Exploring Moral Injury in Healthcare and Beyond 06:28 The Universal Struggle of High Achievers Across Industries 07:39 The Journey from Law School to Recognizing a Misaligned Dream 11:20 Unpacking the Roots of Perfectionism and Its Impact 19:53 The Transformational Power of Self-Compassion 25:19 Harnessing Self-Compassion for Personal and Professional Growth 42:45 Redefining Success: From Obsessive to Harmonious Passion 45:57 Unlocking Performance with Positive Psychology 47:32 Navigating the Demands of Law Careers: Strategies for New Attorneys 49:14 The Power of Self-Compassion and Boundaries in High-Pressure Jobs 53:05 Exploring Alternatives and Aligning Values in Your Career 59:08 The Link Between Perfectionism and Physical Health 01:01:24 Embracing Small Changes for Big Impact 01:08:49 Cultivating Connection and Gratitude in the Workplace 01:19:22 Self-Care as a Foundation for Helping Others 01:21:48 Bringing Self-Compassion to the Health Feast Online Platforms: JC Coaching and Consulting Jordana’s Blog: Chronicles of a Recovering Type A+ Perfectionist Connect with Jordana on LinkedIn Guest Bio Jordana is a certified professional coach, speaker, and advisor. She is valued for her expertise in positive psychology and well-being and her unparalleled ability to connect with and inspire everyone she meets. Seven years after graduating from Yale Law School, Jordana founded JC Coaching & Consulting to empower lawyers and other high-achieving professionals to transform their lives and work for the better. Having spent the bulk of her career working as a lawyer and in legal education at elite institutions, Jordana knows that many high-achieving, successful people hold limiting beliefs that prevent them from truly flourishing. For many years, she was one of them. Jordana transformed her life by leveraging the science of positive psychology and human motivation theory, and she is passionate about helping others do the same. Jordana is an Adjunct Professor at Fordham Law School, where she previously served as the inaugural Assistant Dean of Professionalism. She teaches a course on Positive Lawyering, which educates students on harnessing positive psychology's insights and science-backed strategies to reach their highest potential and build meaningful, satisfying legal careers. She also teaches Peer Mentoring & Leadership, a one-of-a-kind course designed to equip mentors with the tools and training they need to optimally support their mentees and emerge as leaders in the profession. Jordana was voted Fordham Law Adjunct Professor of the Year in 2021. Education Yale Law School, JD Yale University, BA, Psychology NY Open Center, Certification in Applied Positive Psychology iPEC Coaching, CPC, CLDS, CTDS Int’l Coaching Federation, ACC Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  - Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots available! Visit us at https://www.rakyourlife.com - Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://www.thehealthfeast.com/rylemailsignup/ Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In an age where the complexities of healthcare often obscure the straightforward paths to wellness, one man’s dedication to truth and simplicity brings us back to the essentials of human health. In this episode of The Health Feast (Listen on Apple Podcasts | Spotify | YouTube), Dr. Rak is joined by Jason Gootman, a National Board Certified Health and Wellness Coach, certified nutritionist, and certified exercise physiologist. He’s known for his refreshingly honest approach to health and well-being. Jason has profound insights into lifestyle medicine that challenge the prevailing norms of the healthcare system. He advocates for a model as straightforward as caring for a houseplant. Jason's philosophy is rooted in salutogenesis, which focuses on promoting health and well-being rather than merely treating disease. During our conversation, Jason shares his personal journey that shaped his professional ethos—a journey marked by early struggles with body image and excessive exercise, leading to his transformative approach to balanced health. His story is a testament to the power of self-acceptance and holistic well-being. Jason’s holistic approach to wellness coaching integrates psychological motivation, intrinsic self-worth, and the practical implementation of healthy habits. He highlights how establishing a harmonious relationship with oneself is crucial in actualizing a life of wellness, and he advocates for a compassionate, needs-based approach to health. Our discussion also delves into Jason's views on the healthcare industry, prompting us to reconsider the conventional approach to health and wellness practices. This conversation bridges the gap between complex medical systems and the innate simplicity of living well. Jason's articulate, thoughtful dialogue offers not just food for thought but a veritable feast for the soul, encouraging us all to embrace a lifestyle that genuinely nurtures health and happiness. Prepare to be inspired and enlightened by Jason Gootman’s visionary perspective on health, wellness, and the journey to a more harmonious life. Takeaways Taking care of the inside and outside are concomitant and interconnected. Identifying needs and taking action to meet those needs leads to a sense of harmony with oneself. Real self-love involves engaging in behaviors that truly benefit one's well-being. Framing healthy behaviors as gifts rather than chores enhances motivation and enjoyment. Taking small steps, building self-identity, and celebrating small wins are key to sustainable behavior change. A new system that focuses on holistic wellness is needed, and the public plays a crucial role in driving this change. The current healthcare system needs to change to prioritize prevention and lifestyle medicine. Health coaches can play a crucial role in making behavior changes and addressing the root causes of chronic diseases. Lifestyle medicine emphasizes self-harmony and well-being, which is often overlooked in traditional healthcare. The shift towards lifestyle medicine requires patient participation and the normalization of guidance and support. Timestamps: 00:00 Teaser Clip 00:01:02 Dr. Rak’s Intro 00:03:50 Meet Jason Gutman: The Good Kind of Troublemaker 00:06:26 The Philosophy of Salutogenesis vs. Pathogenesis 00:09:31 Jason's Personal Wellness Journey: From Overweight Teen to Wellness Coach 00:17:34 The Power of Self-Love and Lifestyle Medicine 00:24:51 Navigating the Complexities of Self-Care and Emotional Eating 00:32:00 Finding Joy in Healthy Behaviors: The Shift from Chore to Gift 00:37:58 Unlocking Motivation for Exercise 00:39:18 The Power of Small Steps in Lifestyle Change 00:40:18 Building a Positive Self-Identity Through Incremental Wins 00:40:47 The Role of Awareness and Identity in Wellness 00:41:23 Transformative Anecdotes: Personal and Family Wellness Journeys 00:42:47 Challenging Extreme Diet and Exercise Cultures 00:45:53 Creating a New System for Health and Wellness 00:52:20 The Importance of Personal Effort in Wellness Coaching 00:56:42 The Ripple Effect of Lifestyle Changes 01:00:05 Normalizing Support and Guidance in Wellness 01:01:57 Envisioning a Healthier Society Through Individual Change 01:09:31 Closing Thoughts and the Future of Wellness

In this compelling episode of The Health Feast, we explore the themes of transformation and resilience with our co-host, Po. He shares the pivotal moments from his health journey and recent bariatric surgery, reflecting on the profound impact of his decision. Po discusses his long battle with obesity, the rigorous preparations for surgery, and the essential support systems that have helped him navigate his recovery. We delve into the psychological renewal and lifestyle shifts resulting from his courageous choice, offering insights into his ongoing recovery and the hope it inspires. Join us as we follow Po's transformative journey, drawing lessons on confronting life's challenges with strength and determination. Takeaways Bariatric surgery can be a tool for individuals struggling with obesity and related health issues, but it is not a quick fix or an easy way out. The decision to undergo bariatric surgery is deeply personal and involves considering physical, emotional, and lifestyle factors. Bariatric surgery is just one part of the journey to improved health, and ongoing support and lifestyle changes are necessary for long-term success. Joining support groups or seeking therapy can provide valuable support and guidance for individuals navigating the challenges of weight loss and food addiction. Food noise, or cravings and constant thoughts about food, is challenging for many people. Setting goals and creating new habits, such as regular exercise and healthy eating, can help maintain bariatric surgery results and improve overall well-being. There are many different paths to achieving health goals, and it's important to be open to different approaches and adapt along the way. Resilience and a willingness to try new things are key in the journey towards better health. Timestamps: 00:00 Introduction and Recap 06:18 The Decision to Undergo Bariatric Surgery 27:50 Reflecting on the Decision to Undergo Weight Loss Surgery 34:09 Overcoming Food Noise and Shifting Cravings 45:17 The Importance of Resilience in the Journey to Better Health - Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a Tribe for a transformative health journey. Limited spots are available. Visit us at https://www.rakyourlife.com. - Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode, Po and Dr. Rak welcome Dr. Gebre Nida, MD, FACE, DipABLM, whose remarkable journey from the rugged terrains of rural Ethiopia to the forefront of lifestyle medicine in North Carolina epitomizes resilience and transformative care. Born in a village without electricity, Dr. Nida walked hours to school daily, a testament to his commitment to education and betterment. Now a triple board-certified endocrinologist, he integrates lifestyle medicine into his practice, profoundly impacting patients battling chronic diseases like type 2 diabetes. In this episode, Dr. Nida shares his personal story and professional insights, demonstrating how deep empathy and dedicated care can revolutionize healthcare. Listen as we explore how overcoming extreme obstacles equipped him to change lives through a unique blend of medicine and compassion. Takeaways Perseverance and determination are key to overcoming challenges and achieving success. Education is a powerful tool that can transform lives and open doors to opportunities. Community support and mentorship play a crucial role in helping individuals reach their full potential. Gratitude and a positive mindset can help navigate difficult circumstances and fuel personal growth. Lifestyle medicine is a powerful approach to healthcare that focuses on empowering patients to take control of their health through healthier living. Lowering systemic inflammation is key to healing the body and preventing chronic diseases. Prioritizing self-care, including exercise and a healthy diet, is essential for healthcare professionals to lead by example and effectively promote lifestyle medicine. Addressing chronic diseases requires a holistic approach that includes diet, exercise, stress management, and social connections. Timestamps: 00:00 A Glimpse into a Challenging Childhood 00:56 Meeting Gebre: A Journey of Transformation 06:15 Gebre’s Origin Story: From Rural Ethiopia to Medical Excellence 08:18 The Struggles and Triumphs of Pursuing Education 12:25 The Journey to Becoming a Board Certified Physician in the U.S. 37:57 Embracing a New Perspective on Medicine and Health 45:30 Challenging the Status Quo: A Doctor's Transformation 51:20 Revolutionizing Diabetes Management with Lifestyle Medicine 52:03 The Power of 10-Minute Consultations 52:56 Preparing for Patient Encounters: A Personalized Approach 55:13 Empowering Patients in Rural North Carolina 55:49 Overcoming Systemic Resistance to Lifestyle Medicine 01:04:25 Personal Journey: From Burnout to Empowerment 01:11:09 The Impact of Lifestyle Medicine Beyond the Clinic 01:11:47 Balancing Professional Commitment and Self-Care 01:25:26 The Future of Medicine: A Call to Action 01:28:33 Closing Thoughts: Food as the Foundation of Health Online Platforms: Connect with Dr. Nida on LinkedIn Guest Bio: Gebreselassie (Gebre) Nida, MD, is a full-time general endocrinology practitioner in North Carolina. He is board-certified in internal medicine, endocrinology, and lifestyle medicine. He was born and raised in Ethiopia, where he attended undergraduate and medical school. He did his residency in internal medicine and a fellowship in endocrinology, diabetes, and metabolism in Michigan. Dr. Nida always attempts to provide compassionate, comprehensive, patient-centered assistance in patients' healthcare decisions. He practices evidence-based medicine and, as much as he can, engages patients in sometimes serious discussions to clear up myths and misinformation. Dr. Nida is a member of many medical societies, including the American Diabetes Association, American Association of Clinical Endocrinology, North Carolina Medical Society, and American College of Lifestyle Medicine. He is the chair of the Cone Health lifestyle medicine steering committee. Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this enlightening episode of The Health Feast, Dr. Rak and Po sit down with Dr. Michelle Segar, a leading expert in health behavior and motivation from the University of Michigan. Dr. Segar's extensive research has revolutionized the way we approach exercise and self-care, emphasizing sustainable practices that fit into the unpredictability of everyday life. From her advisory roles with global health organizations to her transformative books, "No Sweat" and "The Joy Choice," Dr. Segar offers invaluable insights into creating lasting motivation and participation in physical activity. Dr. Rak and Po delve deep into topics such as the importance of rebranding exercise as a joyful activity, the pitfalls of traditional motivators, and the innovative concept of the "Joy Choice" which combats all-or-nothing thinking. Dr. Segar also shares her expertise on the psychological aspects of motivation, the impact of societal structures on health behaviors, and practical strategies for implementing sustainable change in healthcare and daily routines. Whether you're looking to redefine your relationship with exercise, seeking strategies for maintaining healthy habits, or simply interested in the science behind motivation, this conversation with Dr. Michelle Segar is packed with transformative insights and practical advice. Discover how Dr. Rak, Po, and Dr. Segar explore ways to embrace flexibility, overcome setbacks, and integrate joy into the journey toward health and well-being. Timestamps: [00:10:01] Exercise and Behavior Change [00:13:19] Origin story and motivation. [00:16:51] Embracing life's ebb and flow. [00:22:52] Values and decision-making. [00:27:25] The joy of flexible choices. [00:29:19] The struggle with weight loss. [00:33:03] Sustainable behavior change. [00:40:20] Marketing strategies and consumer behavior. [00:41:23] Exercise prescription in healthcare. [00:46:59] Implementing change in healthcare. [00:50:01] Overcoming setbacks in fitness. [00:55:28] Exercise sustainability insights. [00:58:22] Inherent deficiency in healthcare. [01:01:38] Something is better than nothing. [01:06:15] Shifting mindset towards movement. [01:12:15] The joy choice. [01:13:19] Flexibility in daily routines. Books and Publications Mentioned: No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness  The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise Online Platforms: Dr. Michelle Segar’s website Guest Bio Dr. Michelle Segar, PhD, MPH, MS, is a distinguished behavioral sustainability scientist at the University of Michigan, celebrated for her innovative research into how we can adopt and sustain exercise and self-care behaviors in the face of life's inevitable unpredictability. With over thirty years of experience, Dr. Segar's work stands out for its practical applications in the real world, earning her collaborations with esteemed organizations such as Kaiser Permanente, Walmart, WW (formerly Weight Watchers), Anytime Fitness, Adidas, and the Business Group on Health. Her pioneering research has led to the development of strategies that significantly depart from traditional approaches, focusing instead on how to cultivate a daily motivation for physical activity that endures. This research has not only garnered the attention of major global health initiatives, including the World Health Organization and The Surgeon General’s Call to Action to Promote Walking and Walkable Communities, but has also established Dr. Segar as a leading voice in the field. Dr. Segar’s practical wisdom is encapsulated in her bestselling books, "No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness" and "The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise." These works provide a fresh perspective on overcoming the all-or-nothing mindset and making sustainable health behaviors a feasible part of daily life. An acclaimed keynote speaker and trainer, Dr. Segar has developed a certification program for professionals based on her transformative system, which reconfigures people’s internal narratives about exercise and motivation. Her expertise is frequently sought by major media outlets, including The New York Times, NPR, The Atlantic, Forbes, and The Wall Street Journal, among others, for her ability to translate complex behavioral science into accessible, actionable advice. With a unique blend of academic research and real-world coaching experience, Dr. Segar holds a PhD in Psychology, MPH in Health Behavior/Health Education, and MS in Kinesiology from the University of Michigan. She is also a Fellow with the Society of Behavioral Medicine. A fun fact about Dr. Segar: she had the honor of running with the Olympic Torch at the 1992 Barcelona Olympics, symbolizing her commitment to health, motivation, and the pursuit of excellence. Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  - Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots available! Visit us at https://www.rakyourlife.com. - Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In today's relentless pursuit of peak performance, might the real key to enduring success lie in understanding our unique rhythms and the notion of 'just enough'? In this episode of The Health Feast podcast, Dr. Rak and Po welcome David Goldman, MS, RD, CSSD, CSCS. David is an accomplished sports nutritionist and exercise physiologist, perhaps best known for his role as Chief Science Advisor for the groundbreaking documentary The Game Changers. His expertise has been instrumental in propelling the careers of athletes across collegiate, professional, and Olympic levels. The conversation begins with a candid exploration of anxiety, sensory overload, and the downregulation of the nervous system. David shares personal anecdotes about his own challenges and the strategies he employs to maintain equilibrium in an overstimulating world. The exchange with David takes us on a journey through the world of plant-based nutrition, challenging the conventional narrative of dietary restrictions and opening our eyes to the empowering abundance of choices that can nourish us to our core. The discussion then turns to the physical, where David introduces the concept of 'minimum effective dose' in exercise. Through this lens, we examine how a tailored approach to fitness can maximize well-being and longevity, balancing the scales between the hustle for gains and the wisdom of sustainability. David's wisdom extends to his views on social media. In a world where online presence is often equated with success, he deliberately steps back, valuing deep, meaningful connections over the superficial interactions that platforms encourage. He describes this choice as a way to preserve his energy for true engagement and well-being in his life. Wrapping up our discussion, it becomes evident that David's philosophies offer a holistic blueprint for long-term success—one that values mindful pacing, genuine connections, and a celebration of life's abundance. Join us as we unpack these topics and more, leaving you with a profound consideration: in our pursuit of life's goals, could less effort, in fact, bring us closer to our true potential? Timestamps [00:00:36] Making Plant-Based Diet a Party. [00:06:09] David Goldman's impressive resume. [00:09:00] Breathing techniques for relaxation. [00:13:08] Understanding anxiety and introversion. [00:15:28] Sensory overload and anxiety. [00:20:55] Cold plunges and community integration. [00:24:21] Front-loading rewards for behavior. [00:29:02] Plant-based movement discovery. [00:31:30] Life-changing immersive experiences. [00:34:57] Plant-based diet approach. [00:37:37] Making healthy behaviors a feast. [00:42:30] Health and physical activity recommendations. [00:45:23] Optimal cardiovascular exercise and strength training. [00:50:17] Training explosively. [00:53:38] Functional Movement Strength Training. [00:55:16] Backcountry skiing and exercise recommendations. [01:00:19] Exercise guidelines debate. [01:03:09] High-performing athletes and longevity. [01:05:51] Overtraining in young women. [01:10:19] Body image and fitness standards. [01:13:33] Finding community through fitness. [01:18:41] Protein obsession in food packaging. [01:19:53] Carnivore dieting and food issues. [01:26:17] Procrastination and human behavior. [01:29:24] The butterfly effect of actions. [01:31:08] Philosophy of minimalism. [01:36:04] Setting high friendship standards. [01:38:18] Introversion vs. Extroversion. [01:41:14] Sarcasm and New York culture. Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  - Level up your health journey! Learn how to work with me or join a health coaching Tribe for a transformative health journey at https://www.rakyourlife.com. -  Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode of 'The Health Feast,' Dr. Rak is joined by Dr. Shilpi Pradhan, an ophthalmologist and an innovator in Lifestyle Medicine and publishing. Dr. Pradhan delves into her transformative journey into lifestyle medicine after a personal health scare, which not only led to significant improvements in her well-being but also the unexpected birth of her third child at age 40 after lifestyle changes corrected underlying hormonal issues. As a result, she has shifted in her medical practice towards embracing and educating patients on the principles of lifestyle medicine. Additionally, Dr. Pradhan offers a glimpse into the world of self-publishing with her project 'How Healers Heal,' a compilation of powerful healing stories from lifestyle medicine practitioners. This episode unveils the profound impact of nutrition, the therapeutic power of personal narratives in healing, and the unique ability of self-publishing to spread these essential messages of health and wellness. Timestamps: [00:00:28] Plant-based nutrition and lifestyle. [00:10:38] Lifestyle medicine origin stories. [00:13:30] Plant-based diet and fertility. [00:16:11] Impact of gluten on health. [00:22:49] Nutrition training in medical school. [00:25:11] Lifestyle medicine and dry eye. [00:30:05] Inspiring children's book publishing. [00:35:27] Mind muscle connection. [00:37:51] Memoir about pregnancy and loss. [00:43:56] Embracing mindset and life philosophy. [00:47:52] Gratitude and personal growth. [00:50:28] Health coaching and wellness programs. Books and Publications Mentioned: How to Beat the Heart Attack Gene How Healers Heal (Book) Goodbye Dry Eye (Book) Tara the Dolphin (Children's Book) Online Platforms: Dr. Shilpi Pradhan's Amazon Author Page Dr. Shilpi Pradhan's YouTube Channel Dr. Shilpi Pradhan’s Facebook Page Dr. Shilpi Pradhan’s Website Guest Bio Dr. Pradhan is a board-certified Ophthalmologist, dry eye specialist, board-certified Lifestyle Medicine doctor, entrepreneur, philanthropist, and a mom of four. Dr. Pradhan opened her solo private practice called Eye Doctor MD PC in Glen Allen, Virginia in 2015. She has been board-certified in Ophthalmology since 2009. She became a dry eye specialist to help herself and her patients with dry eye disease and she has published a book called “Goodbye, Dry Eye” and also has an online course on the topic. Her health challenges inspired her to learn about nutrition and ultimately become board-certified in Lifestyle Medicine (LM) in 2020. This shift in her health transformed her family and she shares her story in the compilation book “How Healers Heal” which also showcases the stories of 33 LM women physicians and their health struggles and transformations using LM. This book is a fundraiser for the HEAL scholarship through the American College of Lifestyle Medicine. Dr. Pradhan is a life-long learner who loves sharing her knowledge with patients, their families, and students. She is a devoted mother of four and wife to Dr. Kumar Abhishek. Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode of The Health Feast, Dr. Rak and Po explore chronic pain's intricate dynamics, emphasizing its realness and the importance of validation. They delve into the brain's role in pain processing, highlighting how psychological and social factors shape one's experience. Discussing modulation techniques like mindset and social support, they provide practical insights and guide listeners through a calming meditation. The episode culminates in a soothing breathing meditation, inviting listeners to embrace mindfulness and breath awareness in nurturing their pain. With empathy and actionable advice, this episode aims to empower listeners on their journey to understanding and addressing chronic pain, ultimately enriching their lives. Timestamps [00:01:25] Chronic pain and its effects. [00:06:14] The mind-body connection of pain. [00:10:47] The experience of pain. [00:16:29] Social modulation of pain. [00:20:17] Physical and psychological pain. [00:23:19] Chronic pain and healing. [00:26:29] The impact of diet on pain. [00:30:13] Back pain and MRI findings. [00:36:37] Repressed emotions and chronic pain. [00:39:28] Understanding Chronic Pain Causes. [00:46:32] Pain perception and treatment. [00:47:26] The mind-body connection. [00:55:54] The power of breathing techniques. [00:59:22] Breath workshop and coaching groups. [01:02:13] The Knowledge Action Gap. Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode of The Health Feast, join Dr. Rak and Po as they explore the multifaceted world of Simon Matthews FACLM, FASLM, MHlthSci, DipIBLM, MAPS, NBC-HWC, PCC. Discover his unique journey from radio to psychology, his profound insights into health and wellness coaching, and his influential work in Lifestyle Medicine. Simon shares his wisdom on the subtle art of asking the right questions and the transformative power of tiny but mighty changes. A blend of personal narratives and professional wisdom makes this a must-listen for anyone passionate about holistic health and health behavior change. Timestamps [00:03:14] Transformation through coaching. [00:05:52] Crafting the right question. [00:11:29] Lifestyle medicine and passion. [00:12:02] Empowering behavioral change. [00:16:18] Multiple pathways to success. [00:20:07] Small change for big results. [00:25:34] Curiosity in professional engagements. [00:27:37] Authority in healthcare relationships. [00:34:00] The power of storytelling. [00:37:23] Tiny Health Stories. [00:39:30] Small changes for long-term success. [00:45:06] Past experiences shaping beliefs. [00:48:03] Addiction and behavioral change. [00:54:21] Universal healthcare system. [00:57:26] System reform in healthcare. [01:01:11] Constant paradigm shift. [01:06:36] Determinants of health system. [01:08:05] A mindset of bounty. [01:12:34] Visit thehealthfeast.com for more. Follow Simon Matthews LinkedIn: https://www.linkedin.com/in/simonmatthewsfaslm/ Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? Anything you'd like to see us discuss? You can DM us on IG @thehealthfeast or on our website https://www.thehealthfeast.com  Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode, Dr. Rak and Po interview Cathy Mu, a Qigong practitioner and financial advisor, who shares a personal story of her mother's remarkable recovery from late-stage cancer through Qigong. The conversation explores the concept of Qi and how qigong allows individuals to manipulate and cultivate their life force for improved well-being. Cathy emphasizes breath awareness and deep breathing as accessible practices for connecting with internal energy. The discussion delves into the connection between emotions and organ systems in traditional Chinese medicine, highlighting how Qigong can restore balance and harmony in the body. Dr. Rak and Po share personal experiences of the impact of positive and negative energy in daily life. The three also discuss financial abundance and how to change limiting beliefs about money.  [00:04:42] Qigong and holistic health. [00:11:03] Qigong as a healing practice. [00:14:06] The power of qi. [00:19:59] Energy and its effects. [00:24:09] Emotions and organ systems. [00:29:41] The power of Qigong. [00:33:01] Energy and collective consciousness. [00:37:07] The power of words. [00:41:00] Breath and fasting for weight loss. [00:45:21] Alternative healing methods. [00:51:31] The power of gratitude. [00:55:37] Cancer and the body's water. [00:59:35] Medications and chronic disease. [01:03:41] Healing through qigong. [01:09:06] Becoming a master unexpectedly. [01:14:14] The universe wants you to feel it. [01:17:13] Visualizing perfect health. [01:22:28] Talking about money and spirituality. [01:29:24] Celestial shield and feng shui. [01:32:02] Altruism and positive energy. [01:35:30] Changing limiting beliefs about money. [01:39:46] Unexpected abundance from the universe.] [01:44:38] Bringing love as a philosophy. [01:53:09] Embarrassing health issues. [01:54:02] Healing depression with Qigong. [01:58:44] Changing energy and elevating Work with or Connect with Cathy Mu Cathy's website: https://www.cathymu.com/ The Thriving Foundation: https://thethrivingfoundation.org/ LinkedIn:https://www.linkedin.com/in/cathy-mu-4b301a1a/  Facebook: https://www.facebook.com/cathy.mu3 Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode, Dr Rak and Po discuss the transformative power of organization with guest Marsha Sims. They share personal experiences and stories about the impact of clutter and disorganization on people's lives. Marsha's firsthand account of helping someone in desperate need highlights the deeper emotional and psychological aspects of organizing. They also talk about their own organizational habits and how it affects their daily lives. Ultimately, they emphasize the importance of creating a clean and organized space for a sense of calm and well-being. [00:02:30] The link between physical health and environment. [00:05:58] Overcoming clutter and getting organized. [00:22:16] The power of organizing. [00:23:43] Angels and helping others. [00:27:19] Emotional attachment to hoarding. [00:28:52] Hoarding vs being messy. [00:38:48] Organizing and prioritizing. [00:43:17] Correlation between lifestyle and organizing. [00:46:04] Bootcamp for the organization. [00:48:28] The loneliness of organizing. [00:50:02] Reality and manifestation. [00:57:52] Clearing off surfaces for serenity. [00:58:55] Moving towards minimalism. [01:02:54] Simplifying your life. [01:03:34] Organization and decluttering tips. [01:08:58] Keeping a room organized. [01:10:58] Kids and cleanliness. [01:14:20] Blood pressure and suppressed thoughts. [01:19:30] Blood pressure improvement. [01:22:42] Perception and clutter. [01:25:09] Making others feel good. [01:31:52] Getting organized and clutter-free. [01:33:19] Co-authoring a book. [01:37:57] An interesting topic. Work with Marsha Sims https://sortitout.net/ Discover her books on organization and time management Amazon Author Page for Marsha Sims Follow Marsha Sims LinkedIn:https://www.linkedin.com/in/marsha-sims-4068024/  Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode of The Health Feast, Dr. Rak dives into an enlightening conversation with Coach Meg, a trailblazer in health and wellness coaching. From her initial career in biotechnology to founding WellCoaches, Coach Meg shares her journey and the evolution of health coaching. She emphasizes the art of generating transformative insights and integrating scientific principles into coaching practices. Key topics include the role of confidence and motivation in behavioral change, the gradual nature of personal transformation, and the expansive concept of well-being beyond physical health. This episode offers valuable insights for anyone interested in the dynamic field of health and wellness coaching. [00:08:46] Health coaching and Medicare. [00:11:07] Helping scientists transition to business. [00:14:54] Integrating science into coaching. [00:18:11] Integrating positive psychology in coaching. [00:25:14] The generative moment in coaching. [00:27:51] Facilitative coaching generates more insights. [00:40:08] Health as a feast. [00:44:12] Shift in perspective and identity. [00:48:13] Behavior change priorities. [00:50:17] Integrating coaching into healthcare. [00:56:42] Changing lives through lifestyle medicine. [00:59:08] Falling in love with being healthy. [01:03:18] Options for seeing a health coach. [01:07:00] Energizing coaching sessions. [01:10:18] AI vs. Human Coaching [01:16:27] Deep music and meaningful conversations. [01:20:27] Leading the charge in healthcare. [01:23:50] Thriving on the growth edge. [01:26:57] Moments of peace and growth. Resources Mentioned: Ground Zero: Changing Mindsets and Behaviors for Good - Coach Meg’s 2022 ACLM Keynote Address Mindsight: The New Science of Personal Transformation by Dr. Daniel Siegel Office Space (1999) Film - Mike Judge Learn More and Follow Coach Meg Coach Meg's Website LinkedIn:Margaret Moore, aka Coach Meg | LinkedIn Twitter: Margaret Moore aka Coach Meg (@coachmeg) / X (twitter.com) Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

Dive into the inspiring world of Dr. Amit Mirchandani, aka Dr. Mirch, as he shares his transformative path from achieving personal milestones to making a significant impact in pain medicine and encouraging others to find their purpose in life. Discover how his unique perspective on luck, the influence of his upbringing, and his dedication to selfless service shapes his approach to treating chronic pain and beyond. This episode is a deeper exploration of finding true significance in life's work and the power of serving others. Don't miss out on this compelling conversation of growth, purpose, and the pursuit of true significance. 00:04:03 Be prepared for life's challenges. 00:12:00 Be prepared for hardships. 00:15:17 Optimism leads to success. 00:20:02 Three bridges: survival, success, significance. 00:26:14 Success comes from giving. 00:32:12 Triangulation of empathy in medicine. 00:40:48 Surround yourself with a supportive team. 00:46:08 Accountability partners are crucial. 00:49:20 Accountability and synergy are powerful. 00:59:36 Engage the audience for healthcare improvement. 01:05:47 Live with purpose and abundance. 01:07:08 Authenticity and purpose are key. 01:12:22 Importance of sharing personal experiences. Resources Mentioned:  - Dr. Mirch on Instagram  - Seva Health Care  - Go-Giver: A Little Story About a Powerful Business Idea by Bob Burg and John David Mann Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

RAK Your POtential: Dr. Rak on Confronting Cancer and the Power of Letting Go. In the first of a new series on 'The Health Feast,' Dr. Rak opens up to Po about his family's tumultuous journey through his wife's breast cancer diagnosis. From the initial shock to the ongoing treatment, he shares their story of resilience, the emotional process of letting go and finding strength in the present. Dr. Rak also ventures into an enlightening discussion on the environmental risks of plastics, weaving his personal narrative with broader health and wellness insights. This episode is a heartfelt blend of personal experience, health awareness, and the power of a positive mindset in facing life's unexpected challenges. Resources Mentioned: Letting Go: The Pathway of Surrender" by Dr. David Hawkins The Scary New Evidence on BPA-Free Plastics (Mother Jones) Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website at thehealthfeast.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this compelling episode of 'The Health Feast,' we start by unraveling the multi-layered journey of Dr. Daphne Bascom. From her early days in medical school to her current role as a certified health coach and Coaching Team leader with The Vegan Gym, Dr. Bascom's story sets the stage for a conversation that goes beyond the surface. We delve into the uncomfortable reality of financial incentives in healthcare. It's a system that seems more designed for profit than for wellness, a truth that Dr. Bascom, Dr. Rak, and Po dissect with unflinching honesty. But it's not just about systemic issues; it gets personal. Dr. Bascom opens up about the emotional toll on healthcare providers, offering a raw look at the often-overlooked human element within the medical profession. As we search for solutions, the concept of community accountability emerges. Po shares his own struggles and triumphs, adding a layer of relatability and urgency to the dialogue. The conversation wraps up with Dr. Bascom, leaving us with seeds of positivity and empowerment. It's a call to action for each of us to take control of our health and, by extension, our lives. Don't miss this transformative episode that not only challenges the status quo but also empowers you to be an agent of change in your own health journey. Guest Bio: Dr. Daphne Bascom, MD, PhD, is a certified health coach and Coaching Team leader with The Vegan Gym. She has a rich background in healthcare, having served in various roles, including Vice President of Population Health for St. Luke’s Health System and Chief Medical Officer with Cerner Corporation. Dr. Bascom continues to work as a consultant for MITRE Corporation and has a deep academic background, including a PhD in physiological sciences from the University of Oxford. Show Links: The Vegan Gym Wingman Wellness Perfectly Planted Connect with Daphne: Instagram: @WingmanDaphne Facebook: Daphne Bascom Twitter: @DaphneBascom YouTube: Wingman Wellness, Perfectly Planted Have a question or comment for Dr. Rak and Po?  You can submit them on our website at thehealthfeast.com.  Follow us on IG and YouTube @thehealthfeast.  If you are interested in working with Dr. Rak directly, visit his website at Rak Your Life.
 Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before embarking on this journey.  The opinions expressed are our own and do not necessarily reflect the opinions of our employers.

In this enriching episode of The Health Feast, Dr. Rak and Po welcome Julie King, a transformative figure in the world of parenting whose work has had a profound influence on Dr. Rak's own approach to parenting and his relationship with his kids. Known for her books 'How To Talk So Little Kids Will Listen' and 'How to Talk When Kids Won't Listen,' Julie brings a wealth of practical insights into effective parent-child communication. The dialogue unfolds naturally as Julie shares seasoned advice on navigating common parenting challenges like tantrums and sibling rivalry, emphasizing the importance of respecting a child's feelings while encouraging their cooperation. The episode also offers a deeper dive into Julie's latest book, providing strategies to communicate effectively even in the most challenging situations. Adding a deeply personal touch, Julie and Dr. Rak help Po navigate some of his own parenting struggles, offering real-world solutions and actionable advice. Tune in for an episode that's not just about talking but about truly listening to the ones we love. To learn more about Julie's transformative work, including her workshop offerings and speaking engagements, visit her website at julieking.org. Have a question or comment for Dr. Rak and Po? You can submit them on our website at thehealthfeast.com. Follow us on IG and YouTube @thehealthfeast. Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before embarking on this journey. The opinions expressed are our own and do not necessarily reflect the opinions of our employers.