The Health Feast (Dr. Rak and Po)

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.

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.

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.

For our second episode, Po interviews Dr. Rak! We learn about Rak's upbringing and how this shaped his relationship with food and his body image. We also learn about why Dr. Rak made big changes to his lifestyle habits after a difficult conversation with his wife, ultimately leading him to adopt a whole-food plant based diet.  He shares he has lost over 70lbs over the last 5 years and reversed his prediabetes, high blood pressure and high cholesterol.  Dr. Rak ends by sharing how he views the state of healthcare today and how lifestyle medicine is the solution to our current reactive sickcare system. 

You can watch this episode (including additional photos) on YouTube by clicking here. 

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.

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 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," Dr. Rak and Po are joined by the remarkable Meg Donahue, a woman whose life and family stories embody the transformative power of a whole food plant-based diet.

In this episode, Meg dives deep into her philosophy on life, emphasizing the importance of surrendering to life's unpredictability and finding peace amidst challenges. She shares profound insights on the power of love, connection, and the universal human spirit. Meg's reflections on the most significant learnings from life's most challenging moments testify to the resilience we all carry within us.

Beyond personal philosophies, Meg discusses her entrepreneurial journey with MamaSezz, a unique plant-based company that delivers delectable, ready-made meals straight to your doorstep. But MamaSezz is more than just a meal service. It stands as a beacon of hope in the often confusing world of nutrition, offering a lifeline to those eager to reclaim their health and experience the healing power of plants.

The conversation also touches on Meg's upcoming venture into film school at NYU, highlighting her ambition to become a more effective storyteller and further the message of a plant-based diet and healthy lifestyle.

As a special treat for The Health Feast listeners, MamaSezz is offering a generous discount. Use the code "health25" to enjoy $25 off your order (on purchases of $99 and over) and savor the delicious offerings of MamaSezz.  You can visit them at www.mamasezz.com 

Join us in this episode as we dive deep into Meg's inspiring journey, her vision for a healthier world, and the undeniable impact of plants on our well-being. 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.

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 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.

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.

On this episode of The Health Feast, Dr. Rak and Po welcome their first guest, Jay Chodagam.  Jay is a good friend and spiritual teacher of Dr. Rak.

Jay's story really exemplifies the unexpected nature of our lives and the power of meditation in changing the trajectory of our lives. If you've contemplated starting a meditation practice but don't know how to start, this conversation is for you. 

Before welcoming Jay, Dr. Rak and Po do their usual mind/body/spirit check-in.  Dr. Rak shares he is working with a virtual Spartan SGX trainer to help him prepare for his next Spartan race.  Dr. Rak’s coach is Keith Stockwell, and you can learn more about Keith’s training plans and services at runliftwin.com

The two then welcome Jay to The Health Feast. To begin the conversation, Jay shares his story of going from being an engineer at a Fortune 500 company to becoming a monk and meditation teacher.  While getting his master’s degree in Engineering, Jay realized that a life of fulfillment and service to others trumps a life of achievement. He eventually left a lucrative career in engineering to move into an ashram in San Francisco, where he practiced, taught, and lived as a yogi for 14 years.

Jay has centered his life and career around asking how he can be in service to others, and he reflects with Dr. Rak and Po on what a purposeful life in service to others looks and feels like. 

As Jay reflects on pursuing his passion, he notes how ignoring the whispers of your calling can be a form of suffering, as your truth will haunt you if you choose to ignore it.

Jay talks about why meditation is needed in our lives, particularly with all the distractions we are bombarded with regularly. He shares why everyone should aim to start their day with reflective silence and meditation.   

Jay also talks about consistency and getting to a point where your mind and body want to meditate because of how good it feels, which can take some time to develop a habit.

The conversation ends with Jay discussing his next pivot in his career, where he looks to fulfill a vision of creating intentional urban villages that will create community and address the epidemic of loneliness our society is experiencing. 

To help you get started with a meditation practice, Jay offers a free 21-day meditation challenge to start the New Year, and you can sign up for and access a daily meditation at his website joywithjay.com.  Jay also has hours of free guided meditations available through online videos and apps, which you can also find on his website.  You can also watch Jay's illuminating TedX talk on YouTube here. 

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 encourages you to consult with your medical doctor or other qualified health care professional before embarking on this journey.  The opinions expressed are our own and do not necessarily reflect the opinions 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.

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.

 

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.

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

 

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.

In today's conversation, we take a deep dive into all things Tupotu.  We talk about Po’s childhood in American Samoa and how this shaped his early relationship with food.  We talk about Po’s relationship with his body image and being a “big person” and how that has shaped his identity and career path.     And we’ll get into Po’s struggles with his weight and his health, and his history with dieting.  In addition to his recent reality TV experience in Abu Dhabi, Po and I also discuss his previous foray into reality TV: a 2010 show called Money Hungry, where Po and his friend teamed up to lose as much weight as possible for a chance to win $100,000.  We also discuss Po’s relationship with health and how his view and goals for his health have changed over time as he’s had children and gotten older. and we touch on his thoughts about getting weight loss surgery. Also I’ll note one big realization I had as a result of this conversation is that the Universe keeps pulling Po more and more into lifestyle medicine, and our meeting was just a further manifestation of that.  I’ve come to love Po like family, and I think you'll grow to love him too.  What strikes me the most about him is his genuineness and ability to openly express his vulnerabilities. He’s humble, affable, and kind.  Po and I talk a lot about our intention for starting this podcast. And his intention, which is also my intention - is to support each other and now to support all of you, in leading healthy lives. 

You can watch this episode (including additional photos) on YouTube by clicking here. 

In this episode of The Health Feast, Dr. Rak and Po discuss the influence of gratitude on mental health. They share personal experiences, Po recalling his humble background and gratitude for life's simplicities. At the same time, Dr. Rak highlights how shifting focus from negativity to gratitude can enhance mood and mental health.

The conversation delves into the importance of mental fitness and mindfulness, using a meditation practice that emphasizes appreciating current possessions. They discuss the role of gratitude in healthcare and the interconnectedness of all beings, a concept prevalent in Buddhism and Hinduism.

Dr. Rak shares his experiences with depression and couples therapy, introducing the Imago dialogue, a communication method that begins with sharing appreciations. They also discuss the importance of understanding love languages and intentions, referencing relevant literature.

Reflecting on Po's experience of adversity, they discuss how gratitude can shift mindsets from scarcity to abundance. They share practical ways of implementing a gratitude practice, like keeping a gratitude journal, meditation, and creating a gratitude vision board.

The episode concludes with them acknowledging their audience and expressing their eagerness to continue learning and sharing, reminding listeners that they can find them at thehealthfeast.com, @thehealthfeast on Instagram and YouTube.

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 embarking on this journey.  The opinions expressed are our own and do not necessarily reflect the opinions of our employers.

In this episode of The Health Feast, Dr. Rak and Po engage in a compelling conversation with Darrell Moon, CEO of Orriant and founder of The Aspirational Health Care Conference. With a wealth of experience in the healthcare industry, Darrell brings a fresh perspective on how employers can approach healthcare.

The discussion centers around the current healthcare model, which Darrell describes as "deficit-based" and "transactional." He advocates a shift towards an "aspirational" model prioritizing health and wellness.

Darrell shares his personal journey, moving from a traditional healthcare role to focusing on the root causes of healthcare issues. He introduces the Nuka System of Care in Alaska, a community-driven, relationship-based healthcare model making a difference.

A key part of the conversation is Darrell's emphasis on the importance of behavioral science in healthcare. He believes it should be integral to medical training, underlining the need for a healthcare system that encourages healthy behaviors and lifestyle changes.

Darrell also discusses the role of employers in healthcare. He explains how employers can drive change in the healthcare system, envisioning a future where employers spend less on healthcare but provide a more focused system on health and wellness.

Join Dr. Rak and Po as they explore these topics with Darrell Moon, delving into the future of healthcare and how it can be more aspirational. This episode is a must-listen for anyone interested in how we can transform our healthcare system to prioritize health and wellness.

For more information, visit Darrell's website at Aspirational Healthcare and learn more about the Nuka System of Care at SCF Nuka. 

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.

Po starts the conversation by sharing his experience getting infected early in the pandemic before there were vaccines and therapies.  Dr. Rak shares his experience caring for hospitalized patients with COVID for the first two years of the pandemic.

 

They discuss the protective effects of a plant-based diet on getting moderate to severe COVID.  The article Dr. Rak references can be found here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8219480/

 

Dr. Rak then shares his experience with his recent COVID infection. To recover, he shares that he has been practicing the Wim Hof method, which he started doing around the start of the pandemic to boost his immunity.  The Wim Hof follow-along video he references to help you get started with the Wim Hof breathing can be found here: https://www.youtube.com/watch?v=fLIoSNKaruA&t=1554s

 

Dr. Rak talks about deprescribing - that is, safely reducing and stopping medications, which is done in the setting of someone making lifestyle changes to address the root cause of disease.  This is something Dr. Rak regularly does in his medical practice with Mora Medical (mora.com). 

 

The two end by setting goals for the coming week.

 

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 embarking on this journey.  The opinions expressed are our own and do not necessarily reflect the opinions 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 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 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 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, 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.

Dr. Rak and Po start their conversation by exploring what The Health Feast signifies and means. “It’s a mindset.” The two explore how The Health Feast mindset can be applied to exercise as an example. Many people turn exercise into a health chore. The two also discuss the illusion of challenges in our life.  There is an illusion that we are in control.  Life happens, and we can either experience it for what it is or we can resist it. It is navigating the ups and downs of life that is the real challenge. Dr. Rak goes on to talk about how his career has evolved over the last 15 years and how he now practices Lifestyle medicine for a healthcare startup, Mora Medical. Mora wants to democratize lifestyle medicine care across the country.  You can learn more at Mora.com.

Dr. Rak also describes the current epidemic of burnout, or as it is now described as a moral injury in healthcare, and why we are seeing unprecedented numbers of healthcare professionals leave the profession.  Lifestyle medicine, the therapeutic use of lifestyle habits to prevent, treat and reverse chronic disease, is the antidote to this crisis. The two then discuss mindfulness and how it changes how you experience life.  Dr. Rak then does some health coaching for Po, and they reflect that Po is not certain of his worthiness for good health.  They also discuss the burnout or fatigue that Po’s health journey has caused him and his family.  Po resolves to have further conversations with his family about how he can move forward in a productive way in taking control of his health. 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 encourages you to consult with your medical doctor or other qualified health care professional before embarking on this journey.  The opinions expressed are our own and do not necessarily reflect the opinions our employers.

Welcome back to The Health Feast, hosted by Dr. Rak ("rock") and Po.  After our regular mind, body, and soul/spirit check-in with Dr. Rak and Po, we get into motivation this episode- inspired by Po's feelings of lack of motivation in his life. Does motivation even matter? Where does it come from, and how can we tap into intrinsic motivation to aid our habits? Dr. Rak reviews the three sources of intrinsic motivation- autonomy, mastery, and purpose. Rak reflects on purpose and how one can craft an aspirational self-identity to help motivate desired behaviors. Dr. Rak also discusses the downside of self-identity in the form of attachment to ego and self- a common source of all conflict.  The two then reflect on the value of meditation for building awareness and allowing us to respond to our lives rather than constantly reacting. The conversation ends with Po reflecting on and making goals for the week ahead, including exercise and meditation goals. Available where you get podcasts and at thehealthfeast.com Follow us on IG: @thehealthfeast  Check out The Health Feast YouTube Channel here

Disclaimer: The Health Feast Podcast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The opinions expressed are our own and do not necessarily reflect the opinions 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 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.

Happy New Year from The Health Feast! After a regular mind-body-soul/spirit check-in with Dr. Rak and Po, they first take an opportunity to thank their growing audience and reflect a little more on why they started The Health Feast.  Then they get into today’s topic of New Year’s Resolutions.  Dr. Rak reviews some of the stats around resolutions and how most are unsuccessful.  The two discuss why this is and how the best resolutions are process-oriented instead of outcome-oriented. The two also reflect on the importance of grounding your resolutions and goals in your WHY and intention, and Dr. Rak reflects on some of the reasons for wanting to make change that he hears from patients. Dr. Rak helps Po think about his behaviors in terms of ideals (what I’d ideally like to do most days) and standards (what I do every day regardless of how I’m feeling and what else is going on). They also discuss Po’s recent feelings of lower mood.  Dr. Rak screens Po for depression using a standard survey called the PHQ-9.  You can access this inventory at https://www.mdcalc.com/calc/1725/phq9-patient-health-questionnaire9.  The two reflect on the role of mental health in our overall health and how it affects our ability to change our habits. The show ends with Po reflecting on his prior goal to incorporate regular meditation and how he wants to approach the coming week. 

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. If you or someone you know is experiencing depression or any mental health concerns, please seek out care from a licensed professional. 

The opinions expressed are our own and do not necessarily reflect the opinions 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 welcome Dr. Yashoda Bhaskar, an experienced internist, Lifestyle Medicine specialist, certified coach, money mindset expert, and Deputy CMO at Mora Medical (mora.com), where she works alongside Dr. Rak providing Lifestyle Medicine care. Dr. Yashoda also serves as co-chair of the AMWA coaching committee.   Dr. Yashoda shares her inspiring journey to Lifestyle Medicine, delving into her decision to leave her hospitalist practice in 2018 and move to Hawaii to pursue a more fulfilling path. Together, they explore the often-overlooked relationship between money, finances, and health, shedding light on the impact of financial wellness on overall well-being. Dr. Yashoda discusses her journey to becoming a certified money mindset coach and how she helps others navigate their financial and health journeys.   A key theme of the conversation is the importance of surrendering to a higher power and embracing the realization that much of what happens in life is outside of our control. Dr. Yashoda shares her experiences and insights, highlighting the transformative power of letting go and trusting the process.   Finally, the group delves into the timely issue of social media addiction and its effects on mental health. They discuss strategies for using social media platforms for personal growth, connection, and education while maintaining a healthy balance and avoiding the pitfalls of excessive screen time.   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 inspiring episode of The Health Feast, hosts Dr. Dr. Rak (“rock”)  and Po sit down with Sam Poueu, a man whose journey to health and wellness is nothing short of extraordinary.

Sam Poueu, a former contestant on 'The Biggest Loser', shares his incredible story of transformation, resilience, and determination. Sam lost over 150 pounds through the show, but his journey didn't end with the show. Sam's life took an unexpected turn when he suffered a traumatic brain injury, a setback that would have ended most people's health journey. But not Sam's.

In this intimate conversation, Sam opens up about his experiences, from his time on the reality show to his recovery from the traumatic brain injury. He talks about the challenges he faced, the lessons he learned, and how he used his setbacks as a springboard to propel himself forward.

Sam's story is a testament to the power of the human spirit and a reminder that no matter what obstacles we face, we have the strength to overcome them. It's a story that will inspire, motivate, and empower listeners to take control of their health and feast on life.

For more inspiring stories and expert advice on Lifestyle Medicine, fitness, nutrition, and spirituality, visit our website at www.thehealthfeast.com and follow us on Instagram and YouTube @thehealthfeast.

When Melinda Joyner became a single mother as a young teenager, she took the experience as an opportunity to grow and help others.  As a result of understanding the difficult task of being a single mother, Melinda created a safe community of assistance and resources for other young single mothers in her community of Jackson, MS. She organized many events in the community to provide education and resources, and to tell other young mom’s her story, to serve as a beacon of hope. 

 

Underlying all of this is Melinda’s strong belief that we all have a MORE- that thing that we are good at, adds value to this world, and lights us up.  Melinda found her MORE after years of working as a Rape Crisis Counselor for Catholic Charities, a crisis pregnancy counselor, and an HIV/STD counselor/educator.  When her grown kids were off to college, Melinda decided to return to school as well, where she ultimately obtained her Master's in Social Work.

 

Currently, Melinda is working as a Social Worker in the emergency department of a busy community hospital in San Francisco. Her goal is to continue to assist individuals to grow and evolve into the person they may have dreamed of or, due to trauma and circumstances, the person they never fathomed.

 

Melinda came to know Dr. Rak when she sought out his assistance in taking control of her health.  To that end, we discuss Melinda's relationship with food and her body, and how her view of her health has changed in the past few years.  

 

This episode is a powerful one, and it really speaks to the power of having intention in our lives and manifesting our full potential. 

 

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 embarking on this journey.  The opinions expressed are our own and do not necessarily reflect the opinions of our employers.

In this episode, Dr. Rak and Po delve into motivation, and specifically, they talk about self-determination theory, in addition to a discussion on controlling our food environment.    Self-determination theory is a psychological theory that focuses on the motivation behind human behavior and the importance of fulfilling innate psychological needs for autonomy, competence, and relatedness in achieving well-being and personal growth. It posits that individuals are more likely to engage in behaviors that align with their own interests and values, and that supporting these needs can lead to greater satisfaction and thriving. First Dr. Rak and Po talk about relatedness, and Po and Dr. Rak both reflect on his prior exercise habits they developed that were fueled by community and connection.  Next, they talk about autonomy and feeling in control of our life and our decisions.  They also discuss the benefits of movement in quieting the mind, particularly the Default-Mode-Network (DMN), a series of brain structures involved in self-referential and ruminating thoughts. They also discuss how we frame movement, as a gift versus a chore, and how that impacts our motivation. Finally, they talk about competence and the interrelatedness of competence and autonomy.  The discussion then pivots to talking about the food environment, specifically, how Po doesn’t feel in control of his and the steps that Dr. Rak has taken to manage his. The two end by thanking the listeners and describing more of their vision for The Health Feast. 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 embarking on this journey.  The opinions expressed are our own and do not necessarily reflect the opinions 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)

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