You eat well. You move. Maybe you track your cholesterol, your VO2 max, your labs.

But here’s the uncomfortable truth. Almost everything we use to measure health is a proxy. An association. A stand-in for the thing we actually care about.

And the thing we actually care about is simple. Can your body still do the things you love? Will it keep doing them as you age?

That question is what my guest this week has spent his career answering.

Scott Fulton lectures on aging at the University of Delaware and sits on the True Health Initiative Council. In his new book, Function, he builds the framework medicine forgot. Not how to manage disease, but how to measure whether your body can actually do what your life requires of it.

In this episode we explore:

• Why most of what we measure in medicine is a proxy, not a direct answer
• The five domains of functional health, and the blind spot hiding in the one you ignore
• Why fitness can coexist with fragility, but function cannot
• The simple at-home tests that tell you where you really stand
• How Scott’s wife rebuilt her bone density in 16 months
• Why doing a little bit every day beats chasing the optimal program
  

Whether you’re in midlife and want to stay ahead of this, or you’re a little older and want to know where you really stand, this episode shows you what’s possible and what to do next.

Timestamps

00:00 – Why your health metrics might be lying to you
01:38 – Drowning in hype, starving for truth
04:12 – Proxy vs. direct measure: why the difference matters
07:28 – The problem with the VO2 max obsession
09:52 – The fear underneath every health conversation
11:45 – What an engineering and failure-analysis mind sees that clinicians miss
15:12 – Fitness can coexist with fragility. Function cannot.
18:46 – The word “fragility,” and what it really means
21:23 – The five domains of functional health
23:30 – Blind spots: the domain quietly failing while you optimize the rest
30:52 – The user guide: five domains, three tiers, 44 self-assessments
38:57 – Why the low quartile is your biggest opportunity
44:25 – The house of cards: why one weak link brings it all down
45:33 – How Scott’s wife rebuilt her bone density in 16 months
56:30 – Scott’s words to live by
59:38 – Making life a feast: try something new, plan to fail

Scott Fulton is a longevity authority and aging educator who came to this work not as a clinician but through engineering, systems research, and failure mode analysis. That background shapes everything about how he thinks. He is the person who walks into a broken system, figures out what to measure, gathers data you can trust, and uses it to fix what’s wrong.

He lectures on aging at the University of Delaware, is a member of the American College of Lifestyle Medicine, sits on the True Health Initiative Council, and is past president of the National Aging in Place Council.

His new book, Function, lays out a framework for measuring functional health span, the five domains that determine whether you can keep doing the things you love as you age. It’s built around 44 self-assessments you can do at home, drawn from standard tests refined over decades of population data. He is also an Ironman triathlete based in Charlottesville, Virginia.

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Disclaimer: This is for informational and educational purposes only. It is not medical advice and does not replace a conversation with your own physician or healthcare provider. Always consult a qualified professional before making changes to your health routine.

Hey there- Dr. Rak (“rock”) here. When it comes to training and working out, I used to think more was always better. More workouts. More intensity. Less rest.

Several years ago, I became addicted to Spartan obstacle course races, and it has really fueled my training. Early on, I was aiming to train six days a week, often pushing through pain, and I kept getting hurt. Pulled muscles. Knee pain. Cramping in my calves one week before a race I had trained six months for. I thought the answer was to do more. It turns out I had it completely backwards.

Coach Nick Smoot is back on The Health Feast, and this time we are talking about the half of training almost nobody pays attention to: recovery.

Because you don’t get stronger when you train. You get stronger when you’re not training. And if you’re not recovering, you are leaving every single gain on the table.

We get into:

• Why your body can’t tell the difference between a hard workout and a hard day at work
• Why walking might be the most underrated tool you have
• Why the couch is not the same as recovery
• And Nick tells a jiu-jitsu story that will change how you think about working hard.

Whether you are grinding and going nowhere, or you love someone who is, this one is for you.

0:00 Intro
1:54 What recovery actually is
4:11 Two types of athletes: under-recovery vs. over-resting
5:30 Sleep: the greatest recovery tool you have
10:24 Your body can’t tell the difference between training stress and life stress
12:34 Why walking is the most underrated recovery tool
18:04 Why sitting on the couch is not recovery
26:39 How to fuel for training -- and when protein timing actually matters
37:13 Training when sick: the above-the-neck rule
41:12 Rest is not weakness -- it is part of the work
45:10 The jiu-jitsu story: 75% consistent beats 100% burned out
48:23 Coach Smoot’s closing message

• Instagram: @smoot_fit
• Substack Newsletter: smootfit.substack.com
• LinkedIn: linkedin.com/in/smootfit

The Health Feast is the podcast where health stops feeling like a chore and starts feeling like a joyful and abundant feast. Hosted by Dr. Rak Jotwani, a board-certified Lifestyle Medicine and Internal Medicine physician. New episodes every week (or two). Subscribe on your favorite podcast app, join the conversation on YouTube, and if this episode was useful, leave us a review and share with others! These are the best ways to help the show reach more people.

Live well and RAK ON.
Dr. Rak
—
Disclaimer: This episode is for informational and educational purposes only. It is not medical advice and does not replace a conversation with your own physician or healthcare provider. Always consult a qualified professional before making changes to your exercise, nutrition, or health routine.

What if the most powerful medicine for your health wasn’t found in a bottle — but under your feet, in the trees above, and in the sky stretching out before you?

Dr. Melissa Sundermann is a lifestyle medicine physician, endurance athlete, and passionate advocate for reconnecting with the natural world. In this inspiring episode of The Health Feast, we explore how nature isn’t just a backdrop to our busy lives — it’s a potent, evidence-based healing force. Drawing from her own journey as a runner, explorer, and plant-based physician, Dr. Sundermann invites us to remember what we’ve always known deep down: we are wired for the wild.

We discuss:

• Why nature should be part of your wellness prescription

• The science behind how time outdoors lowers stress and boosts immunity

• The mindset shift that happens when we move outside

• Tips for reconnecting with nature in daily life — even in urban settings

• How Dr. Sundermann lives in rhythm with the seasons and what it’s taught her about health

This conversation is a breath of fresh air — a gentle nudge to step outside, slow down, and remember what it feels like to belong.

🎧 Available now on Apple Podcasts, Spotify, and YouTube.

Follow Dr. Melissa Sundermann:

🔗 Instagram: @motivatormelissa | @thedoctoroutdoors 🔗 LinkedIn: Melissa Sundermann, DO ===

Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.

Level up your health journey! Learn how to join a Tribe (Men’s Peak or Plant Based) for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

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.

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.

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.

You’ve tried new plans, new diets, new workouts — but you’re still stuck. The truth? The real battle isn’t in your body… it’s in your head.

In this episode of The Health Feast, I sit down with strength coach Nick Smoot to explore how mindset and identity drive lasting transformation. Nick shares how he built resilience from a young age, the mental shifts that helped me lose 80 pounds, and why training like an athlete beats chasing quick fixes.

We also dive into how fitness supports mental health, the dangers of comparison on social media, and simple strategies to start telling yourself a new story. Whether you’re feeling stuck or looking for a more joyful path to progress, this conversation will give you the tools to break free and finally see results.

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Feel better through food, movement, and mindfulness — without doing it alone. Inside you’ll find live cook-alongs, strength training, breathwork, and reflections from this podcast.

👉 Sign up here: https://tinyurl.com/5yfun6ha

⏰ Timestamps

00:00 Why the real battle is in your head

02:10 Awareness and the messages we tell ourselves

06:12 Reframing discomfort to find joy in growth

10:32 Nick’s parents and a growth mindset

15:40 Training like an athlete vs. just working out

17:23 How to shift your identity

23:16 Losing 80 pounds and shifting goals

26:53 Mental health, OCD, and fitness as medicine

32:21 Social media and the comparison trap

57:59 Nick’s life philosophy for the health feast

About Nick Smoot

Nick Smoot is a strength and fitness coach with over 13 years of experience helping people transform their health. Known for his focus on mindset and sustainable training, Nick works with clients to shift their identity, train like athletes, and build resilience in both body and mind.

📩 Subscribe to Nick on Substack: https://nicksmoot.substack.com

💼 Follow Nick on LinkedIn: https://www.linkedin.com/in/nick-smoot

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.

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.

“I’ve done everything right… so why do I still hurt?” If that question feels familiar, this episode is for you.

We’re joined by Dr. Sassy Weinstein, an osteopathic physician, sports medicine expert, and board-certified lifestyle medicine doc who has helped thousands of patients finally heal — not by doing more, but by seeing the body as a whole system.

In this conversation, we unpack:  •Why pain often isn’t coming from where it hurts  •The #1 mistake smart, proactive people make when trying to feel better  •How stress, sleep, movement patterns, and shoes (!!) could be part of the problem  •Real stories of patients who tried everything… until they didn’t have to

This isn’t about more restriction or another wellness rule. It’s about reclaiming your body’s wisdom and getting back to what matters — with joy, clarity, and sustainable relief. ⸻ ✨ Dr. Sassy Weinstein’s Work: 👉 CORE Sports and Lifestyle Medicine https://coresportsmedicine.com/ 📸 Instagram: @drsassyweinstein   ⸻ Timestamps 00:13 – Intro: Still hurting after doing everything “right”? 02:00 – Why the pain isn’t where the problem is 06:09 – The missing links: stress, sleep, and strength 10:49 – PT, trainers, and who to trust 14:52 – Personalized healing plans that work 21:13 – Community as medicine: the role of connection 26:14 – Tools that help: PRP, shockwave, and smart movement 32:46 – Why Dr. Sassy started her own practice 49:23 – From chore to joy: reframing movement ⸻ 👋🏼 Hosted by Dr. Rakesh “Rak” Jotwani (like rock), a lifestyle medicine physician and founder of RAK Your Life, alongside his friend Po, a former corrections officer who has lost close to 200lbs on his health journey.  This podcast is for people living full lives who feel overwhelmed by restrictive wellness advice — and want health to feel joyful and abundant like a feast. ⸻ 👍 Like this episode? Leave a comment with your biggest “aha” moment — and don’t forget to subscribe.

🔔 New episodes weekly. Live well and RAK ON. ⸻ 👊🏽 Get Strong at Home and Join the Tribe!

What if getting strong didn’t have to feel like punishment?

That’s what we’re doing in Strong for Life — our virtual strength session designed for real-life function, balance, and confidence.

We had an amazing group last week of 10 people last week — and we’re doing it again this Sunday.

🗓 Next session: Sunday at 1pm ET / 10am PT

💻 Live on Zoom 💪 Beginner-friendly, no equipment needed (just a chair and space) 💵 $5 drop-in — free for first-timers with code: STRONG 👉 Register here: https://calendly.com/drrak/strength-foundations-build-strength-balance

Want more? More strength. More support. More community.

If that’s you too? You can become a member and get access to:

- All Strong for Life classes - Live Mindful Meals cook-alongs and breathwork sessions - Replays, recipes, and meditations - A supportive, plant-forward community - A private space that makes health feel like a feast, not a fight

🍽️ Membership is just $11/month or $99/year.  🎁 First month free with code RAKON 👉 Join the RAK ON Tribe

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 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.

What if the biggest barrier to healing isn't your body — but the belief that you have to fix everything alone?

Want more from The Health Feast? Sign up for my free 5-day email series and learn how to make health habits stick with ease in your life. Visit rakyourlife.com to get started.

Nearly half of middle-aged men say they feel lonely. One in five admit to having zero close friends.

A couple years ago, I was one of those men. When my wife was diagnosed with breast cancer, I realized I had almost no close friends nearby. That's when I found F3 — a completely free men's movement that changed my life.

Today I'm sitting down with Frank Schwartz (Dark Helmet), CEO of F3 Nation. He went from over 250 pounds and what he calls "curating the museum of himself" to now leading a movement that's reached over 100,000 men worldwide.

In this episode we explore:

• Why the "lone wolf" mindset is destroying men's health
• The three Fs of F3: fitness, fellowship, and faith (and why the order matters)
• How naming, ritual, and identity create deeper transformation
• Why leadership can be lonely — even in a movement fighting loneliness
• What Frank would tell a man who feels completely stuck right now
• The completely free resource any man can access this week

Whether you're a man feeling this isolation yourself or you have someone in your life who is — this conversation will show you what's really going on and what's actually possible.

Live well and RAK ON,
– Dr. Rak 👊🏽

00:00 Dr. Rak's intro: The loneliness epidemic in middle-aged men

02:43 Why men are struggling with isolation and the "lone wolf" mentality

05:50 How society pushes individualism too far

08:56 What is F3 and where did it come from?

10:59 The three Fs: fitness, fellowship, and faith

13:33 Why men connect "shoulder to shoulder" vs face to face

17:12 The accountability factor and outsourcing responsibility

18:51 Dr. Rak's personal F3 discovery story

21:36 The raw vulnerability that emerges after physical exhaustion

25:16 The power of naming, ritual, and tribal identity

28:59 How nicknames represent a new chapter of life

32:03 Frank's transformation: from "curating the museum" to authentic leadership

36:20 The completion vs creation phases of a man's life

42:45 Why leadership can be profoundly lonely

48:52 Maintaining mental health as a leader

53:12 The intentionality behind F3's common language

58:44 Frank's advice to men who feel stuck: "Just stand up"

1:05:52 Overcoming the mental barriers to getting started

1:09:05 Frank's mindset tip: continuous improvement with no arrival point

1:10:49 How Frank makes his own life a health feast

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

What if the reason you can’t stop thinking about food… has nothing to do with willpower?

For so many of us, food isn’t just fuel — it’s noise. It’s the constant hum in the back of the mind: What should I eat? What shouldn’t I eat? Why did I eat that? Why can’t I stop thinking about food?

It’s exhausting.

And it’s far more common than most people realize.

In this week’s episode, Po and I sit down for a raw, honest conversation about food noise — why it happens, how stress and strong emotions make it louder, why our modern food environment works against us, and what it actually takes to quiet the mental chatter around eating.

We talk about cravings, comfort, GLP-1 medications, rumination, and the emotional patterns so many of us carry: the guilt, the judgment, the feeling that we “should” be doing better. And we explore the deeper truth — that food noise isn’t a personal failure. It’s a signal. And when we learn how to listen to it with curiosity rather than criticism, everything begins to shift.

In this episode, we explore:

• What “food noise” really is — and why it’s so overwhelming
• How stress, emotions, and our environment shape cravings
• Why GLP-1 medications quiet food noise (and why that matters)
• How food noise steals your bandwidth and self-trust
• Why restriction often makes food noise louder
• Practical ways to create space, awareness, and calm around food
• How mindfulness, fasting, and silence can retrain your brain

This conversation is vulnerable, honest, and filled with the kinds of insights Po and I have learned firsthand — for me, as a clinician, and for both of us, as humans navigating our own relationships with food.

If you’ve ever felt like food takes up too much mental space… if you’ve blamed yourself for your cravings… or if you’re looking for a more compassionate, sustainable way to relate to eating — this episode is absolutely for you.

Live well and RAK ON,

– Dr. Rak 👊🏽

👊🏽 Want more? More strength. More flavor. More awareness. More community.

If that’s you, you can join the RAK ON Tribe and get access to:

• All Strong for Life classes
• All Live Mindful Meals with Dr. Rak cook-alongs
• Monthly Breathwork with Yang
• Coming soon: Monthly Q&A with Dr. Rak. Get your health questions answered.
• Event replays, recipes, meditations
• A supportive, plant-forward community
• A private space that makes health feel like a feast, not a fight

🍽️ Membership is $11/month or $99/year 🎁 First month free with code RAKON 👉 Learn more and join the RAK ON Tribe

RAK Your POtential: Dr. Rak on Confronting Cancer and the Power of Letting Go.

In the first of a new series on 'The Health Feast,' Dr. Rak opens up to Po about his family's tumultuous journey through his wife's breast cancer diagnosis. From the initial shock to the ongoing treatment, he shares their story of resilience, the emotional process of letting go and finding strength in the present.

Dr. Rak also ventures into an enlightening discussion on the environmental risks of plastics, weaving his personal narrative with broader health and wellness insights. This episode is a heartfelt blend of personal experience, health awareness, and the power of a positive mindset in facing life's unexpected challenges.

Resources Mentioned: Letting Go: The Pathway of Surrender" by Dr. David Hawkins The Scary New Evidence on BPA-Free Plastics (Mother Jones)

Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com.

Have a question or comment for Dr. Rak and Po? You can submit them on our website at thehealthfeast.com

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

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.

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 compelling episode of The Health Feast, we explore the themes of transformation and resilience with our co-host, Po. He shares the pivotal moments from his health journey and recent bariatric surgery, reflecting on the profound impact of his decision.

Po discusses his long battle with obesity, the rigorous preparations for surgery, and the essential support systems that have helped him navigate his recovery. We delve into the psychological renewal and lifestyle shifts resulting from his courageous choice, offering insights into his ongoing recovery and the hope it inspires.

Join us as we follow Po's transformative journey, drawing lessons on confronting life's challenges with strength and determination.

Takeaways

• Bariatric surgery can be a tool for individuals struggling with obesity and related health issues, but it is not a quick fix or an easy way out.

• The decision to undergo bariatric surgery is deeply personal and involves considering physical, emotional, and lifestyle factors.

• Bariatric surgery is just one part of the journey to improved health, and ongoing support and lifestyle changes are necessary for long-term success.

• Joining support groups or seeking therapy can provide valuable support and guidance for individuals navigating the challenges of weight loss and food addiction.

• Food noise, or cravings and constant thoughts about food, is challenging for many people.

• Setting goals and creating new habits, such as regular exercise and healthy eating, can help maintain bariatric surgery results and improve overall well-being.

• There are many different paths to achieving health goals, and it's important to be open to different approaches and adapt along the way.

• Resilience and a willingness to try new things are key in the journey towards better health.

Timestamps: 00:00 Introduction and Recap 06:18 The Decision to Undergo Bariatric Surgery 27:50 Reflecting on the Decision to Undergo Weight Loss Surgery 34:09 Overcoming Food Noise and Shifting Cravings 45:17 The Importance of Resilience in the Journey to Better Health

- Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a Tribe for a transformative health journey. Limited spots are available. Visit us at https://www.rakyourlife.com.

- Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about

Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and thehealthfeast.com.

Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode, Dr. Rak and Po interview Cathy Mu, a Qigong practitioner and financial advisor, who shares a personal story of her mother's remarkable recovery from late-stage cancer through Qigong. The conversation explores the concept of Qi and how qigong allows individuals to manipulate and cultivate their life force for improved well-being. Cathy emphasizes breath awareness and deep breathing as accessible practices for connecting with internal energy.

The discussion delves into the connection between emotions and organ systems in traditional Chinese medicine, highlighting how Qigong can restore balance and harmony in the body. Dr. Rak and Po share personal experiences of the impact of positive and negative energy in daily life. The three also discuss financial abundance and how to change limiting beliefs about money. 

[00:04:42] Qigong and holistic health. [00:11:03] Qigong as a healing practice. [00:14:06] The power of qi. [00:19:59] Energy and its effects. [00:24:09] Emotions and organ systems. [00:29:41] The power of Qigong. [00:33:01] Energy and collective consciousness. [00:37:07] The power of words. [00:41:00] Breath and fasting for weight loss. [00:45:21] Alternative healing methods. [00:51:31] The power of gratitude. [00:55:37] Cancer and the body's water. [00:59:35] Medications and chronic disease. [01:03:41] Healing through qigong. [01:09:06] Becoming a master unexpectedly. [01:14:14] The universe wants you to feel it. [01:17:13] Visualizing perfect health. [01:22:28] Talking about money and spirituality. [01:29:24] Celestial shield and feng shui. [01:32:02] Altruism and positive energy. [01:35:30] Changing limiting beliefs about money. [01:39:46] Unexpected abundance from the universe.] [01:44:38] Bringing love as a philosophy. [01:53:09] Embarrassing health issues. [01:54:02] Healing depression with Qigong. [01:58:44] Changing energy and elevating

Work with or Connect with Cathy Mu Cathy's website: https://www.cathymu.com/ The Thriving Foundation: https://thethrivingfoundation.org/ LinkedIn:https://www.linkedin.com/in/cathy-mu-4b301a1a/  Facebook: https://www.facebook.com/cathy.mu3

Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com.

Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com 

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode 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.

[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 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 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.

Hey there, Health Feast listeners! Dr. Rak here, and in this episode, I’m thrilled to welcome Dr. Marsha-Gail Davis to The Feast.

You may know her as Dr. D, a board-certified physician, a leader in Lifestyle Medicine, and a fierce advocate for health equity. She’s someone who brings an incredible mix of energy, creativity, and passion to everything she does—and let me tell you, it’s contagious.

In this episode, we get into: ✅ Her journey from Jamaica to Georgia and how her faith shaped her path in medicine ✅ Why health equity and lifestyle medicine must go hand in hand ✅ The hidden ways our food system keeps people sick—and how we fight back ✅ How small, consistent actions create big transformations ✅ The role of creativity in medicine and why storytelling is such a powerful tool for change

And one of the boldest and most memorable ways Marsha-Gail has delivered her message? WACK.

💡 WACK is a hip-hop music video that’s part health advocacy, part creative masterpiece, and all passion. It’s more than just a creative outlet—it’s a call to action. It’s powerful, it’s unforgettable, and it’s going to leave you thinking.

Marsha-Gail is not just discussing change—she’s actively making it happen. From group visits in primary care to using music and media to engage people in innovative ways, she’s challenging the system and inspiring others to follow suit. This conversation is filled with passion, actionable ideas, and ample inspiration to help you reimagine what healthcare could look like. 

Live well and RAK on, 

Dr. Rak 👊🏽 -----

Timestamps:

(00:23) - Dr. Rak’s Intro

(04:17) - Passion for Health Equity and Lifestyle

(09:10) - Personal Journey to Lifestyle Medicine

(17:40) - Transforming Healthcare Through Lifestyle Medicine

(26:50) - Healthcare Transformation Towards Community Wellness

(39:51) - Leveraging Creativity in Healthcare Advocacy

(48:59) - Building Community Health Equity Through Influence

(01:03:58) - Appreciation and Farewell Greetings Guest Bio Dr. Marsha-Gail Davis is a quadruple board-certified physician in Internal Medicine, Preventive Medicine, Lifestyle Medicine, and Obesity Medicine. Born in Jamaica and raised in Georgia, she earned her undergraduate degree in Biology from Swarthmore College, her MD from the University of California, San Diego, and her MPH from San Diego State University. She completed residencies in Internal Medicine at Yale and Preventive Medicine at UC San Diego, solidifying her expertise in both treatment and prevention of chronic disease.

Currently, Dr. Davis practices at Piedmont Primary Care in Georgia, where she integrates lifestyle medicine into patient care, emphasizing preventive strategies to combat chronic illness. A firm believer in health equity, she works to bridge the gap in healthcare access and outcomes, advocating for structural changes that prioritize prevention, education, and holistic patient care.

Beyond her clinical work, Dr. Davis is a dynamic voice in health advocacy and creative storytelling. She is the creator of WACK!, a powerful and provocative hip-hop music video that exposes the dysfunction in the food and healthcare industries, using art and music as tools for social change. She also serves on the Board of Directors for Big Picture Learning, an organization focused on innovative education models that empower students.

Known online as Dr. D, she shares engaging health content through social media, blending evidence-based medicine, cultural awareness, and practical advice to inspire people to take charge of their health. With an unwavering commitment to changing the conversation around healthcare, Dr. Davis is a leading force in reimagining medicine as a tool for true health and empowerment.

Online Platforms: Instagram: @mgdthedoc X (formerly Twitter): @marshagaildavis WACK www.wackvideo.com Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.

Level up your health journey! Learn how to join a Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

If you’ve been paying attention to all the things: the chronic disease epidemic, a food system full of processed food, a planet that is genuinely struggling, then you feel it. The scale of it. The weight of it.

And then comes the question that stops so many of us cold.

Does anything I do actually matter?

My guest today, Dr. Scott Stoll, has spent more than 20 years answering that question. He’s a former Olympic athlete turned physician who built the largest annual gathering of plant-based healthcare professionals in the world, bringing together thousands of clinicians and changemakers from across the globe. And he is one of the most gifted storytellers I’ve come across in this space — the kind of person who can make you feel something and think something at the same time.

Does anything I do actually matter? After this episode, you’ll agree the answer a resounding yes.

Live well and RAK ON,

Dr. Rak 👊🏽

⏱️ Episode Timestamps
Timestamps
0:00 – Dr. Rak's intro
3:37 – What feels most urgent right now?
6:07 – The plate as a convergence point
7:37 – Why health became a personal responsibility
9:49 – Why food is such a powerful entry point for change
12:51 – Community as the multiplier
15:56 – When Scott started seeing the plate as more than nutrition
20:55 – Why a new kind of gathering is needed — the Power of the Plate
24:40 – The origin of the Plantrician Conference (2013)
30:01 – Living with urgency without burning out
33:08 – How people actually make change — the power of story
36:27 – The patient in the borrowed camper
40:45 – The conference as a recharge
47:44 – Healthcare as illness care, not health care
50:43 – Health as a more wonderful life
51:07 – Mindset tip: Maya Angelou and grace for the past
53:26 – How Scott makes his own life a health feast
55:52 – On storytelling and oration
58:14 – How to find and register for the Power of the Plate Conference

Dr. Scott Stoll is a board-certified physician specializing in sports and regenerative medicine and an internationally recognized leader in lifestyle medicine and whole food plant-based nutrition. Before medical school, he was a member of the 1994 U.S. Olympic Bobsled Team at the Winter Games in Lillehammer, Norway.

He co-founded the Power of the Plate Conference and the previous International Plant-Based Nutrition Healthcare Conference, which has grown into a global community of clinicians and changemakers. He has hosted week-long Total Health Immersions for over 16 years, helping hundreds of patients recover lost health, reverse chronic disease, and restore their quality of life.

• Website: drscottstoll.com
• Instagram: @drscottstollofficial
• The Plantrician Project: plantricianproject.org
• Power of the Plate Conference — May 14–17, San Diego: poweroftheplate.org

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.

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. 

What if eating healthier wasn’t about restriction—but about gaining more energy, better health, and a deeper connection to food?

Rachael Brown knows this transformation firsthand. Despite believing she was eating well, she faced serious health challenges that weren’t improving. But one shift changed everything—not just for her, but for her entire family. She reversed major health concerns, helped her loved ones embrace a plant-based lifestyle without resistance, and turned her passion into a mission to help others do the same.

Rachael is the author of For Fork’s Sake, a speaker, and an instructor who helps families make realistic, joyful changes to the way they eat.

In this episode, we discuss:

• The biggest myths about plant-based eating—and what the science really says
• Why so many people struggle with dietary changes (hint: it’s not about willpower)
• The key to getting family members on board—without nagging or guilt
• How to break free from emotional eating and make food choices that truly nourish
• Practical, low-effort ways to make healthy eating the easy, natural choice

Tune in for an insightful conversation that just might change the way you think about food.   Visit https://forforkssakebook.com for more information and to purchase a copy of the book.  Live well and RAK ON,  Dr. Rak  Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or health routine. The views expressed by our guest are their own and do not necessarily reflect those of The Health Feast, its hosts, or their employers.

If you’ve been enjoying The Health Feast, I’d be so grateful if you left a quick review on Apple Podcasts. It helps others find the show—and keeps this Feast growing.

Dr. Robyn Tiger knows this firsthand. Years ago, she was a practicing radiologist with what looked like a perfect life on paper—two kids, a great career, a supportive husband. But behind the scenes, her body was breaking down. Migraines, digestive issues, numbness, anxiety… she went to specialists, ran every test, and took every medication. Nothing helped.

The real diagnosis? Chronic stress.

In this powerful conversation, we dive into Robyn’s journey of healing and how she now helps others reclaim their health through simple, science-backed tools. Robyn is a double board-certified physician, certified yoga therapist, life coach, and the founder of StressFreeMD. I met her through the American College of Lifestyle Medicine, where she is a leading expert on mind body medicine, and leads breathwork, yoga, and mindfulness sessions.

• The hidden ways chronic stress shows up in the body (and why 90% of symptoms seen in primary care have stress as a root cause)

• Emotional buffering—why we numb stress with food, alcohol, or overwork, and how to break the cycle

• The yoga class that shifted everything for Robyn—and why it worked

• Why physician burnout is not a personal failing, but a systemic issue

• Practical, evidence-based tools you can use to feel better now (and yes, she guides us through one of them in the episode!)

Robyn’s story is a reminder that feeling better isn’t just possible—it’s a choice. And sometimes, the first step is simply learning how to breathe again.

Live Well and RAK ON, Dr. Rak 👊🏽 —- 💬 Got thoughts, questions, or topic ideas? DM on Instagram @thehealthfeast or @rakyourlife or here on the Substack.

Guest Bio

Dr. Robyn Tiger, MD, DipABLM, is a double board-certified physician in Diagnostic Radiology and Lifestyle Medicine, a certified life coach, and a yoga and meditation therapist. She is the founder of StressFreeMD, where she helps physicians and other busy professionals reverse the effects of chronic stress using evidence-based, practical tools.

Once a high-achieving radiologist whose own health was unraveling—migraines, digestive issues, anxiety, even dark thoughts—Robyn transformed her life after discovering the root cause was unrelenting stress. Her journey led her to train extensively in yoga therapy, meditation, cognitive behavioral techniques, and lifestyle medicine.

Now, through her coaching, courses, and popular StressFreeMD Podcast, she empowers others to break free from emotional buffering, regulate their nervous systems, and reclaim their health and joy. Online links

• Website: www.stressfreemd.net

• Instagram: https://www.instagram.com/stressfreemd

• LinkedIn: https://www.linkedin.com/in/robyntigermd/

Timestamps:

00:00:00 – Introduction Dr. Rak welcomes listeners and introduces The Health Feast podcast.

00:01:30 – Listener Review Dr. Rak reads a listener review from Apple Podcasts.

00:02:30 – Guest Introduction Introduction of Dr. Robyn Tiger and her work with StressFreeMD.

00:05:00 – Chronic Stress Impact Discussion on how chronic stress affects physical and mental health.

00:10:00 – Personal Health Journey Dr. Tiger shares her own health struggles and the turning point in her journey.

00:15:00 – Yoga’s Role in Healing How one yoga class changed everything for Dr. Tiger.

00:20:00 – Meditation Benefits Exploring how meditation helps regulate stress and supports healing.

00:25:00 – Healthcare System Issues The challenges physicians face in a system that fuels burnout.

00:30:00 – Stress in Medical Training Why stress education needs to be part of medical training.

00:35:00 – Practical Tools for Stress Relief Dr. Tiger shares simple, evidence-based tools to manage stress.

00:40:00 – Guided Breathing Exercise Dr. Tiger leads a powerful breathing technique you can practice anywhere.

00:45:00 – Life Philosophy Dr. Tiger shares the mindset that’s most transformed her life.

Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.

👊🏽 Join the RAK ON Tribe for live sessions (strength training, breathwork, cook-alongs) + giveaways. Start for free at https://community.rakyourlife.com/

Level up your health journey! Learn how to join a Tribe (Men’s Peak or Plant Based) for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com

In this episode, Po and Dr. Rak welcome Dr. Gebre Nida, MD, FACE, DipABLM, whose remarkable journey from the rugged terrains of rural Ethiopia to the forefront of lifestyle medicine in North Carolina epitomizes resilience and transformative care. Born in a village without electricity, Dr. Nida walked hours to school daily, a testament to his commitment to education and betterment. Now a triple board-certified endocrinologist, he integrates lifestyle medicine into his practice, profoundly impacting patients battling chronic diseases like type 2 diabetes. In this episode, Dr. Nida shares his personal story and professional insights, demonstrating how deep empathy and dedicated care can revolutionize healthcare. Listen as we explore how overcoming extreme obstacles equipped him to change lives through a unique blend of medicine and compassion.

Takeaways

• Perseverance and determination are key to overcoming challenges and achieving success.

• Education is a powerful tool that can transform lives and open doors to opportunities.

• Community support and mentorship play a crucial role in helping individuals reach their full potential.

• Gratitude and a positive mindset can help navigate difficult circumstances and fuel personal growth. Lifestyle medicine is a powerful approach to healthcare that focuses on empowering patients to take control of their health through healthier living.

• Lowering systemic inflammation is key to healing the body and preventing chronic diseases.

• Prioritizing self-care, including exercise and a healthy diet, is essential for healthcare professionals to lead by example and effectively promote lifestyle medicine.

• Addressing chronic diseases requires a holistic approach that includes diet, exercise, stress management, and social connections.

Timestamps: 00:00 A Glimpse into a Challenging Childhood 00:56 Meeting Gebre: A Journey of Transformation 06:15 Gebre’s Origin Story: From Rural Ethiopia to Medical Excellence 08:18 The Struggles and Triumphs of Pursuing Education 12:25 The Journey to Becoming a Board Certified Physician in the U.S. 37:57 Embracing a New Perspective on Medicine and Health 45:30 Challenging the Status Quo: A Doctor's Transformation 51:20 Revolutionizing Diabetes Management with Lifestyle Medicine 52:03 The Power of 10-Minute Consultations 52:56 Preparing for Patient Encounters: A Personalized Approach 55:13 Empowering Patients in Rural North Carolina 55:49 Overcoming Systemic Resistance to Lifestyle Medicine 01:04:25 Personal Journey: From Burnout to Empowerment 01:11:09 The Impact of Lifestyle Medicine Beyond the Clinic 01:11:47 Balancing Professional Commitment and Self-Care 01:25:26 The Future of Medicine: A Call to Action 01:28:33 Closing Thoughts: Food as the Foundation of Health

Online Platforms: Connect with Dr. Nida on LinkedIn

Guest Bio: Gebreselassie (Gebre) Nida, MD, is a full-time general endocrinology practitioner in North Carolina. He is board-certified in internal medicine, endocrinology, and lifestyle medicine.

He was born and raised in Ethiopia, where he attended undergraduate and medical school. He did his residency in internal medicine and a fellowship in endocrinology, diabetes, and metabolism in Michigan.

Dr. Nida always attempts to provide compassionate, comprehensive, patient-centered assistance in patients' healthcare decisions. He practices evidence-based medicine and, as much as he can, engages patients in sometimes serious discussions to clear up myths and misinformation.

Dr. Nida is a member of many medical societies, including the American Diabetes Association, American Association of Clinical Endocrinology, North Carolina Medical Society, and American College of Lifestyle Medicine. He is the chair of the Cone Health lifestyle medicine steering committee.

Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com.

Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode of The Health Feast, I sit down with Dean Pohlman, founder of Man Flow Yoga and host of The Better Man Podcast. Dean’s work has helped 1000s of men build mobility, strength, and confidence—but more than that, he’s created space for something deeper: what he calls courageous authenticity.

I’ve had a tremendous personal experience with Dean's program. In my 40s, when the aches started creeping in—back, knees, hips—I finally committed to a short daily practice. Just 15 minutes a day for three months, and everything shifted: less pain, better movement, and a whole new relationship with my body. Yoga is now a regular part of my rhythm, and I largely owe that to Dean and Man Flow Yoga—which makes it all the more meaningful to share this conversation with you.

• Dean’s story—from accidentally stumbling into a Bikram class to creating one of the most accessible fitness-focused yoga communities for men

• Why so many men struggle to slow down—and what we’re really running from

• What it means to fall off track with our self-care—and the power of “getting back into it”

• How identity change starts with small wins and self-trust

• The power of courageous authenticity—why vulnerability might just be the key to real strength

• The power of creating spaces where men can connect, reflect, and talk about what really matters

If something in you knows it’s time to come back to yourself—this is a good place to start. Gently. Honestly. On your terms.

Live well and RAK ON, Dr. Rak 👊🏽

---------------- Guest Bio Dean Pohlman is the founder of Man Flow Yoga, a groundbreaking platform that’s helped tens of thousands of men build strength, mobility, and confidence through a practical, no-nonsense approach to yoga. Known for stripping away the fluff and making yoga accessible to the “non-yoga guy,” Dean blends evidence-based movement with a deep understanding of behavior change and habit formation.

He’s also the host of The Better Man Podcast, where he explores what it really means to evolve as a man—physically, mentally, and emotionally. A former collegiate lacrosse player who stumbled into his first yoga class by accident, Dean went on to create one of the most recognizable male-focused yoga communities in the world.

He’s the author of two books—Yoga Fitness for Men and Yoga for Athletes—and a powerful advocate for redefining strength, not just as performance, but as presence and self-awareness. Online links  🔗 Instagram: @deanpohlman 🔗 YouTube: https://www.youtube.com/manflowyoga 🔗 Website: https://manflowyoga.com/

Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.

Level up your health journey! Learn how to join a Tribe (Men’s Peak or Plant Based) for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com 👊🏽 Join the RAK ON Tribe for live sessions (strength training, breathwork, cook-alongs) + giveaways. Start for free at https://community.rakyourlife.com/ Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

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.

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.

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Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots available! Visit us at https://www.rakyourlife.com

Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode, 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 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 this episode of The Health Feast, I’m joined by Dr. Colin Zhu, DO, FACLM, Chef, aka The Chef Doc — a physician, chef, and board member of the American College of Lifestyle Medicine — to explore why so many people feel lost, even when they’re trying to do everything “right.”

Dr. Zhu’s unique background in both culinary arts and clinical medicine brings a fresh perspective to what real healing requires — and why food is more than just fuel. It’s identity. It’s connection. It’s power.

• Why our healthcare system focuses on managing disease, not creating health

• The food–body–community connection, and why it matters more than ever

• How Colin’s journey through culinary school changed his approach to medicine

• Reframing food from restriction and fear to creativity and joy

• The ripple effect of our daily choices — personally and planetarily

• How to reclaim agency and start building health on your terms

We also talk about his passion for blending creativity and health — including his recent appearance in the lifestyle medicine anthem, We Living Healthy, a joyful music video celebrating movement, community, and taking charge of your well-being.

• Learn more about Dr. Colin Zhu: https://www.thechefdoc.co/

• Follow Colin on Instagram: @thechefdoc

• Listen to Colin’s podcast Thrive Bites: wherever you get your podcasts or visit https://www.thechefdoc.co/thrive-bites-podcast

• Preorder Colin’s new book (coming in 2026) Empowered Kitchen: https://publishizer.com/empowered-kitchen/

And if you found this valuable — share it with a friend, subscribe, or leave a review.

Live well and RAK ON,

Dr. Rak 👊🏽 — 💬 Got thoughts, questions, or topic ideas? DM on Instagram @thehealthfeast or @rakyourlife or here on the Substack.

Dr. Colin Zhu, DO, FACLM, Chef is a board-certified family and lifestyle medicine physician, professionally trained chef, and the founder of The Chef Doc, an online platform bridging the healing power of food with evidence-based medicine. He completed his culinary training at the Natural Gourmet Institute and holds certifications from the Institute for Integrative Nutrition, combining clinical wisdom with a deep understanding of food as a tool for transformation.

Colin is also a board member of the American College of Lifestyle Medicine and the host of Thrive Bites, a podcast where he explores the intersection of health, purpose, and mindful living. His mission is to help individuals and communities reconnect with the root of health — through food, joy, and intentional living.

Whether he’s in the kitchen or the clinic, Dr. Zhu is known for making wellness both practical and inspiring. His upcoming collaborative cookbook, Empowered Kitchen (set for 2026), invites readers to reclaim their health through accessible, nourishing meals rooted in cultural connection and culinary creativity.

👊🏽 Join the RAK ON Tribe for live sessions (strength training, breathwork, cook-alongs) + giveaways. Start for free at https://community.rakyourlife.com/

Level up your health journey! Learn how to join a Tribe (Men’s Peak or Plant Based) for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

Hey Health Feasters —

You’re bloated.
Foggy.
Tired.

You’ve cut foods.
Added supplements.
Tried protocols.

Some things improve.
But you still don’t feel right.

In this episode, I sit down with Dr. Will Bulsiewicz, or Dr. B, a board-certified gastroenterologist, microbiome expert, and New York Times bestselling author of Fiber Fueled as well as his new book Plant Powered Plus. Dr. B and I unpack what might actually be going on.

Because sometimes the issue isn’t effort.
It’s the diagnosis.

In this conversation, Dr. B breaks down three big ideas:

1. Misdiagnosis is common. The most frequent cause of bloating is constipation, even when you “go every day.” Getting the diagnosis right matters more than trying another protocol.

2. Inflammation isn’t the enemy. Chronic activation is. Seventy percent of your immune system lives in your gut. When the gut barrier breaks down, the immune system stays switched on. That’s very different from the short-term inflammation that helps you heal.

3. Gut health is bigger than food. Sleep, circadian rhythm, stress, trauma, loneliness, and human connection all shape the microbiome. You can’t out-supplement a nervous system that never downshifts.

This conversation reframes gut health in a powerful way.

It’s not just about what you eliminate.
It’s about what you restore.

So if you’ve been trying hard and still feel off, this episode offers a clearer lens for understanding what’s happening, and where to focus next.

Live well and RAK ON,

– Dr. Rak

For $11/month (or $99/year), you can join our membership community where we practice this work together LIVE.

Click here to sign up and learn more.

⏱️ Episode Timestamps

00:00 Dr. Rak’s intro
03:05 – The first step: Get the diagnosis right
05:29 – You might be constipated and not know it
16:37 – Acute vs. chronic inflammation explained
20:18 – The gut barrier, leaky gut, and 70% of your immune system
24:35 – Gut health is more than food
30:00 – Sleep, circadian rhythm, and morning cortisol
36:55 – Why inflammation may tie your whole health history together
41:26 – Empowerment, personalization, and why he wrote Plant Powered Plus
48:13 – The “free” health tools: sleep, light, movement
50:53 – Organic vs. conventional and the microbiome
58:35 – Stress, safety, and the nervous system
1:07:47 – Loneliness, purpose, and gut diversity|
1:14:15 – Practical steps: nutrition, rhythm, brain–gut connection
1:19:21 – Dr. B’s morning routine
1:21:24 – The best things in life are free

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 (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

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 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.

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.

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.

What if the biggest barrier to healing… is the belief that you’re broken?

So many of us are doing everything right — eating better, moving more, trying to fix our health — but deep down, we’re carrying a quiet belief that we’re not enough. That our body is the problem. That healing has to come through restriction, guilt, or perfection.

But what if real change begins not with feeling shame — but love?

In this week’s episode, we sit down with Ocean Robbins, CEO of the Food Revolution Network, for a deep, honest conversation about what it means to root health in compassion — not shame.

Ocean is the son of John Robbins, who famously walked away from the Baskin-Robbins empire to write Diet for a New America. Ocean has forged his own path — helping millions transform their relationship with food and health to experience what truly matters to us in life.

In this episode we explore:

• Why so many people feel like they’re failing at health
• How Ocean’s upbringing shaped his values and mission
• The tension between grief, perfectionism, and purpose
• What it means to choose love — again and again

This conversation was one of our most soulful and resonant yet — and I’m so glad to have Po back for it. You’re definitely in for a treat. So whether you’ve felt stuck, not enough, and are looking for a gentler path forward — this episode is for you.

Until next time…

Live well and RAK ON, – Dr. Rak 👊🏽

===================
About Ocean Robbins

Ocean Robbins is the CEO of Food Revolution Network, a global movement dedicated to healthy, ethical, and sustainable food for all. He’s the son of John Robbins, who famously walked away from the Baskin-Robbins empire to author Diet for a New America. Ocean has carried forward that legacy while forging his own powerful path — helping millions reclaim their relationship with food and root their health journey in compassion, not shame.

He’s also the author of the best-selling book 31-Day Food Revolution, and a deeply thoughtful leader in the food justice space, blending science, systems thinking, and soul.

🔗 Links + Resources

🌎 Website: foodrevolution.org
📕 Book: 31-Day Food Revolution
📸 Instagram (Org): @foodrevolutionnetwork
🧠 More from Ocean: Blog + Resources

💬 Got thoughts, questions, or topic ideas? DM me, Dr. Rak, on Instagram @thehealthfeast or @rakyourlife

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.

Why do we start strong… and still end up stuck?

(Watch on YouTube) To answer that, my guest today, Kwame Terra, did something no one else ever has.

He walked over 2 million steps in 30 days — 66,000 steps a day. That’s more than a marathon’s distance daily, with no rest days. At the end of it, Kwame ended up setting a new world record.

But this isn’t a story about crushing a record.

It’s a conversation about what it takes to follow through — when no one’s watching, when you hit a wall, and when your old self is begging you to quit.

In this episode, we unpack:

• Why motivation rarely lasts — and what to rely on instead
• The hardest part of walking 66K steps a day (it’s not what you think)
• How pain, rhythm, and emotional triggers show up in the body
• What Kwame learned about trusting himself again through movement
• Why “finishing something” can be more healing than we realize

More than any record, this challenge was about reclaiming a sense of identity, integrity, and forward momentum — through walking.

More from Kwame Terra: 👉 bEHR Health — a culturally grounded health platform for Black communities 📸 Instagram: @kwameterra

👍 Like this episode? Leave a comment with your biggest “aha” moment — and don’t forget to subscribe.

Until next time… Live well and RAK ON,

-Dr. Rak 👊🏽

Guest Bio

Kwame Terra is a public health strategist, digital health entrepreneur, and founder of bEHR Health, a culturally grounded health platform designed to improve outcomes in Black communities through personalized insights, real-time support, and community-based care.

With a background spanning global health, digital therapeutics, and racial equity, Kwame has advised startups, government agencies, and health systems on how to center equity and behavioral science in population health design. He’s been featured by organizations like Fast Company, Harvard’s T.H. Chan School of Public Health, and the Robert Wood Johnson Foundation for his work at the intersection of innovation and inclusion.

In 2024, Kwame became the first person to complete the FeSteps Challenge, walking over 2 million steps in 30 consecutive days — a world-record feat rooted not in performance, but in healing, discipline, and finishing what he started.

Timestamps

0:00 — Dr. Rak’s intro 0:02 — From App Idea to Walking Movement 0:06 — The First Brutal Days: Pain, Fuel & Headaches 0:09 — What Actually Got Him Through: Mindset & Mentors 0:13 — Inspiration, Not Just Steps 0:16 — Movement as a Tool for Health Equity 0:19 — How Kwame’s Health Philosophy Was Formed 0:23 — Plant-Based Awakening & Early Influences 0:28 — Creating a Culture Shift Around Food 0:32 — Designing bEHR Health: More Than an App 0:37 — Building Trust, Tech & Community 0:43 — What’s Next for bEHR Health 0:50 — Reimagining Health Equity 0:56 — Final Reflections & The Desire to Live 1:00 — Where to Find Kwame & How to Join

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.

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.

Hey Health Feasters —

Have you ever been told your labs are “normal”… and still felt uneasy?

Maybe your cholesterol is “a little high.”
Your blood pressure is “borderline.”
Your doctor says, “Let’s just keep an eye on it.”

And at the same time, your social feed is full of people saying cholesterol doesn’t matter.

Statins are poison.
Carnivore fixes everything.
This supplement will solve all your problems.

It’s no wonder people feel confused.

We’re surrounded by strong opinions and half-truths. And when it comes to heart disease — the number one killer in this country — that confusion carries real consequences.

This week on The Health Feast, I sat down with Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver and former chair of the American College of Cardiology’s Nutrition and Lifestyle Work Group.

He’s not just reacting to internet trends. He helped shape the actual guidelines.

In this conversation, we talk about:
- What actually causes heart disease
- What heart disease “reversal” really means (and what it doesn’t)
- Whether statins are always necessary
- Why lifestyle medicine works and why and when Western medicine still has an important role
- And how to lower your risk without falling for fads

Dr. Freeman is thoughtful, evidence-driven, and refreshingly human and I know you’re going to love this conversation.

So, if you’ve felt stuck between fear-based medicine and internet hype…
If you want clarity instead of confusion…
If you care about prevention instead of regret…

this episode is for you.
--------------------------
🌱 Join the RAK ON Tribe

For $11/month (or $99/year), you can join our membership community where we practice this work together.

The RAK ON Tribe membership includes:
- Live breathwork with Yang
- Group strength training with Coach Alexander
- Cook-alongs and monthly Q&A with me, Dr. Rak
- A growing library of replays, resources, and recipes
- A supportive, encouraging community

We’re currently at 28 members, and once we reach 50, the membership price will increase. If you join now, you’ll be locked in at the founding rate of $11/month or $99/year.

As the Tribe grows, so will the live events, guest sessions, and resources inside. Early members grow with us — and help shape what this becomes.

If you’re looking for ongoing support, not just inspiration, this is where we build it.

find out more at www.rakyourlife.com/rakon

⏱️ Episode Timestamps
00:00 Dr. Rak’s intro
03:08 The Role of Lifestyle in Heart Health
05:57 The Impact of Nutrition on Cardiology
08:50 Reversing Heart Disease: Is It Possible?
12:10 The Importance of Tailored Medical Advice
15:02 Cultural Influences on Dietary Choices
17:52 Creating Delicious and Healthy Alternatives
20:47 The Power of Motivation in Lifestyle Changes
24:06 The Nuances of Heart Disease Reversal
26:58 The Allure of Supplements vs. Lifestyle Changes
29:46 The Quick Benefits of Lifestyle Changes
33:07 Finding the Right Medical Support
36:03 The Challenge of Patient Resistance
38:55 The Role of Healthcare Providers in Lifestyle Medicine
41:49 Key Takeaways for Heart Health

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.

Healthcare is broken — and everyone feels it.

Appointments are rushed. Costs keep rising. Clinicians are burned out. Patients are frustrated.

And the system seems to be hurting the very people it’s supposed to help.

In this episode of The Health Feast, I’m joined by Dr. Todd Otten — a board-certified family doctor and Navy veteran — who nearly left medicine after seeing how deeply the system was failing both his patients and his peers.

But instead of walking away, he chose to speak out.

Todd co-wrote Ripple of Change with one of his patients and is now producing a powerful new documentary, Suck It Up, Buttercup, to reveal what’s really happening inside healthcare — and what needs to change.

Whether you’re a clinician on the edge of burnout or a patient who’s felt dismissed and discouraged, this conversation will help you make sense of your experience — and give you a glimpse of what better could look like.

What We Cover:

• What’s actually causing clinician burnout — and why it’s not just long hours
• The hidden trauma of medical training
• What “moral injury” means — and why it’s driving people out of medicine
• How broken incentives lead to bad outcomes for both patients and doctors
• Why Dr. Otten nearly left medicine — and what pulled him back
• The power of solidarity, and why we need collective change
• What you can do — even if you feel powerless in the system

🔗 Resources + Links:

📘 Ripple of Change — the book Dr. Otten co-wrote with his patient

→ Buy the Book (Official Site)

🎬 Suck It Up, Buttercup — the upcoming documentary

→ Visit the Official Site

→ Support the Film on GoFundMe

If you’ve felt let down by healthcare — or stuck inside a system that doesn’t let you care the way you want to — this episode is for you.

Timestamps

00:30 Dr. Rak’s intro 02:51 Burnout and Moral Injury in Medicine 05:59 The Ripple of Change: A Co-Authored Journey 08:44 The Crisis of Mental Health Among Physicians 11:39 The Disconnect Between Patients and Healthcare Providers 14:55 The Impact of Training on Physician Well-Being 18:00 The Role of Greed in Healthcare 20:49 Hope and the Path Forward 23:47 The Importance of Collaboration in Healthcare 26:39 The Need for Systemic Change 29:43 Personal Stories and Experiences in Medicine 32:39 The Future of Healthcare and the Documentary Project

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, Po and I sit down with Barbara Gates—a passionate educator, food activist, and founder of Healthy Kids Happy Planet. Barbara has spent the last two decades on a mission to bring joy, culture, and plant-based nutrition into schools across the country.

Her journey began with a single act of advocacy as a mom pushing back on school milk policy—and grew into a statewide resolution promoting vegetarian meals, and eventually a nationally available classroom curriculum: Cool Beans from Around the World.

With her theater background and contagious spirit, Barbara shows up in classrooms as “Queen Bean,” sings songs about lentils and legumes, and transforms nutrition education into a playful, empowering experience for kids of all backgrounds.

• How school food policy became her unexpected calling

• The power of culture and storytelling in changing eating habits

• Why beans are nutritional superstars—and how to get kids excited about them

• What it takes to create a truly “happy planet” through food education

Barbara doesn’t just talk about change—she embodies it, one classroom, one child, and yes… one bean at a time. This episode is a celebration of what’s possible when purpose meets creativity—and how even a single bean can start a movement.

Live well and RAK ON, Dr. Rak 👊🏽

In this episode of The Health Feast (watch on YouTube), I’m joined by Dr. Shivani Gupta — an Ayurvedic doctor whose PhD research focused on turmeric — to explore how India’s ancient science of life can help us feel more vibrant and at ease in the modern world.

Dr. Gupta has dedicated her career to making Ayurveda practical and accessible, blending its timeless wisdom with today’s lifestyle medicine. She helps us understand not only what Ayurveda is, but how it can guide us toward balance, energy, and true well-being without restriction or confusion.

• What Ayurveda really is — and why it still matters today

• The six pillars of Ayurveda, from circadian rhythm to gut health

• How detox and fasting fit into the Ayurvedic view of healing

• Understanding the doshas and what they reveal about your unique constitution

• The role of turmeric and other “super spices” in reducing inflammation

• Simple daily rituals anyone can start to boost balance and vitality

Whether you’re new to Ayurveda, curious about ancient wisdom with modern application, or simply looking for ways to bring more ease into your health journey — this episode will give you both clarity and practical tools to get started.

• Learn more about Dr. Shivani Gupta: shivanigupta.com

• Follow Dr. Shivani on Instagram: @dr.shivanigupta

• Explore her educational work on Ayurveda and inflammation through her supplement line: Fusionary Formulas — use code HEALTH for 10% off.

  (Shared here for those interested; inclusion does not represent an endorsement.)

And if you found this valuable — share it with a friend, subscribe, or leave a review.

Live well and RAK ON,

Dr. Rak 👊🏽 — 💬 Got thoughts, questions, or topic ideas? DM on Instagram @thehealthfeast or @rakyourlife or here on the Substack.

Want to feel better through food, movement, and mindfulness — without going it alone?

👉 Sign up here

I created Dr. Rak’s Open Table, a free membership where we host live events like plant-based cook-alongs, strength training, breathwork, and reflections from this podcast.

And this Sunday, Sept 28 at 1:30pm PT / 4:30pm ET, you’re invited to our next Mindful Meals Cook-Along on Zoom — we’ll make a vibrant, whole-food, plant-based meal together (Smoky Tomato Lentil Soup, Stone Fruit & Arugula Salad, and Cardamom-Lime Chia Pudding).

It’s free to join, and signing up gives you access to both the event and the ongoing community.

Sign up for free here

Dr. Shivani Gupta is a distinguished Ayurvedic practitioner and researcher committed to integrating ancient Indian wisdom with modern scientific rigor. With advanced training in Ayurvedic Sciences and doctoral research focused on turmeric, her work notably bridges traditional herbal medicine and contemporary clinical applications.

As the founder and CEO of Fusionary Formulas, Dr. Gupta leads efforts to develop high-quality formulations that honor the principles of Ayurveda, quality sourcing, and evidence-informed design. She is also an experienced speaker and educator, teaching globally on topics such as gut health, inflammation, circadian rhythm, and how to apply self-care rituals in daily life.

Dr. Gupta’s mission is to empower individuals to reclaim vibrant health through practical, accessible tools rooted in Ayurveda — helping people find balance, energy, and well-being in their modern lives.

00:00 The Essence of Vibrant Health 04:58 Understanding Ayurveda: An Ancient Science 09:48 Detoxification: The Ayurvedic Approach 14:55 The Doshas: Understanding Your Body Type 19:42 Integrating Ayurveda with Modern Medicine 24:53 The Power of Turmeric and Its Benefits 30:06 Ayurveda and Mental Health 34:56 Cultural Respect vs. Appropriation in Ayurveda 39:44 Practical Ayurvedic Practices for Daily Life

If you found this valuable, share it with a friend, subscribe, or leave a review — it helps more people discover the show.

Live well and RAK ON,

Dr. Rak 👊🏽

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

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

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