The Health Feast is a podcast about making good health feel joyous, communal, and abundant—like a feast. Hosted by Dr. Rak (short for Rakesh Jotwani), a board-certified internist and Lifestyle Medicine physician, the show dives deep into what truly supports well-being in real life.
Each episode, Dr. Rak talks with physicians, chefs, athletes, artists, and changemakers who are redefining what it means to be healthy—physically, mentally, and emotionally. Conversations are rooted in science, but never lose sight of heart, culture, and lived experience.
Whether you’re working to reverse chronic disease, reconnect with purpose, or simply show up for your life with more energy, The Health Feast offers practical tools, fresh perspectives, and stories that nourish.
New episodes weekly. Listen on Apple Podcasts, Spotify, or YouTube.
Live well and RAK ON.
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Finding Purpose and Presence with Dr. Jessie Mahoney
Episode 39
Monday, December 16, 2024 • Duration 01:27:46
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
- 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.
Building a Healthier, More Equitable World with Dr. Seth Berkowitz
Episode 38
Friday, November 15, 2024 • Duration 01:06:29
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
Redefining Health and Wellness with Jason Gootman, Certified Health and Wellness Coach, Nutritionist and Exercise Physiologist
Episode 29
Monday, May 13, 2024 • Duration 01:14:54
In an age where the complexities of healthcare often obscure the straightforward paths to wellness, one man’s dedication to truth and simplicity brings us back to the essentials of human health.
In this episode of The Health Feast (Listen on Apple Podcasts | Spotify | YouTube), Dr. Rak is joined by Jason Gootman, a National Board Certified Health and Wellness Coach, certified nutritionist, and certified exercise physiologist. He’s known for his refreshingly honest approach to health and well-being.
Jason has profound insights into lifestyle medicine that challenge the prevailing norms of the healthcare system. He advocates for a model as straightforward as caring for a houseplant. Jason's philosophy is rooted in salutogenesis, which focuses on promoting health and well-being rather than merely treating disease.
During our conversation, Jason shares his personal journey that shaped his professional ethos—a journey marked by early struggles with body image and excessive exercise, leading to his transformative approach to balanced health. His story is a testament to the power of self-acceptance and holistic well-being.
Jason’s holistic approach to wellness coaching integrates psychological motivation, intrinsic self-worth, and the practical implementation of healthy habits.
He highlights how establishing a harmonious relationship with oneself is crucial in actualizing a life of wellness, and he advocates for a compassionate, needs-based approach to health.
Our discussion also delves into Jason's views on the healthcare industry, prompting us to reconsider the conventional approach to health and wellness practices.
This conversation bridges the gap between complex medical systems and the innate simplicity of living well. Jason's articulate, thoughtful dialogue offers not just food for thought but a veritable feast for the soul, encouraging us all to embrace a lifestyle that genuinely nurtures health and happiness.
Prepare to be inspired and enlightened by Jason Gootman’s visionary perspective on health, wellness, and the journey to a more harmonious life.
RAK Your POtential: The Weight of Change
Episode 28
Monday, April 29, 2024 • Duration 48:11
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
From Hardship to Healing with Dr. Gebre Nida, MD, FACE, DipABLM
Episode 27
Monday, April 15, 2024 • Duration 01:33:28
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
Embracing Joy in Our Health Journey with Dr. Michelle Segar, PhD, MPH, MS
Episode 26
Monday, April 1, 2024 • Duration 01:15:37
In this enlightening episode of The Health Feast, Dr. Rak and Po sit down with Dr. Michelle Segar, a leading expert in health behavior and motivation from the University of Michigan. Dr. Segar's extensive research has revolutionized the way we approach exercise and self-care, emphasizing sustainable practices that fit into the unpredictability of everyday life. From her advisory roles with global health organizations to her transformative books, "No Sweat" and "The Joy Choice," Dr. Segar offers invaluable insights into creating lasting motivation and participation in physical activity.
Dr. Rak and Po delve deep into topics such as the importance of rebranding exercise as a joyful activity, the pitfalls of traditional motivators, and the innovative concept of the "Joy Choice" which combats all-or-nothing thinking. Dr. Segar also shares her expertise on the psychological aspects of motivation, the impact of societal structures on health behaviors, and practical strategies for implementing sustainable change in healthcare and daily routines.
Whether you're looking to redefine your relationship with exercise, seeking strategies for maintaining healthy habits, or simply interested in the science behind motivation, this conversation with Dr. Michelle Segar is packed with transformative insights and practical advice. Discover how Dr. Rak, Po, and Dr. Segar explore ways to embrace flexibility, overcome setbacks, and integrate joy into the journey toward health and well-being.
Timestamps:
[00:10:01] Exercise and Behavior Change
[00:13:19] Origin story and motivation.
[00:16:51] Embracing life's ebb and flow.
[00:22:52] Values and decision-making.
[00:27:25] The joy of flexible choices.
[00:29:19] The struggle with weight loss.
[00:33:03] Sustainable behavior change.
[00:40:20] Marketing strategies and consumer behavior.
[00:41:23] Exercise prescription in healthcare.
[00:46:59] Implementing change in healthcare.
[00:50:01] Overcoming setbacks in fitness.
[00:55:28] Exercise sustainability insights.
[00:58:22] Inherent deficiency in healthcare.
[01:01:38] Something is better than nothing.
[01:06:15] Shifting mindset towards movement.
[01:12:15] The joy choice.
[01:13:19] Flexibility in daily routines.
Books and Publications Mentioned:
Changing the Game of Health & Performance with David Goldman, MS, RD, CSSD, CSCS
Episode 25
Monday, March 18, 2024 • Duration 01:41:06
In today's relentless pursuit of peak performance, might the real key to enduring success lie in understanding our unique rhythms and the notion of 'just enough'?
In this episode of The Health Feast podcast, Dr. Rak and Po welcome David Goldman, MS, RD, CSSD, CSCS. David is an accomplished sports nutritionist and exercise physiologist, perhaps best known for his role as Chief Science Advisor for the groundbreaking documentary The Game Changers. His expertise has been instrumental in propelling the careers of athletes across collegiate, professional, and Olympic levels.
The conversation begins with a candid exploration of anxiety, sensory overload, and the downregulation of the nervous system. David shares personal anecdotes about his own challenges and the strategies he employs to maintain equilibrium in an overstimulating world.
The exchange with David takes us on a journey through the world of plant-based nutrition, challenging the conventional narrative of dietary restrictions and opening our eyes to the empowering abundance of choices that can nourish us to our core.
The discussion then turns to the physical, where David introduces the concept of 'minimum effective dose' in exercise. Through this lens, we examine how a tailored approach to fitness can maximize well-being and longevity, balancing the scales between the hustle for gains and the wisdom of sustainability.
David's wisdom extends to his views on social media. In a world where online presence is often equated with success, he deliberately steps back, valuing deep, meaningful connections over the superficial interactions that platforms encourage. He describes this choice as a way to preserve his energy for true engagement and well-being in his life.
Wrapping up our discussion, it becomes evident that David's philosophies offer a holistic blueprint for long-term success—one that values mindful pacing, genuine connections, and a celebration of life's abundance.
Join us as we unpack these topics and more, leaving you with a profound consideration: in our pursuit of life's goals, could less effort, in fact, bring us closer to our true potential?
Healing Eyes and Saving Lives with Shilpi Pradhan, MD, DipABLM
Episode 24
Monday, March 4, 2024 • Duration 49:48
In this episode of 'The Health Feast,' Dr. Rak is joined by Dr. Shilpi Pradhan, an ophthalmologist and an innovator in Lifestyle Medicine and publishing. Dr. Pradhan delves into her transformative journey into lifestyle medicine after a personal health scare, which not only led to significant improvements in her well-being but also the unexpected birth of her third child at age 40 after lifestyle changes corrected underlying hormonal issues. As a result, she has shifted in her medical practice towards embracing and educating patients on the principles of lifestyle medicine. Additionally, Dr. Pradhan offers a glimpse into the world of self-publishing with her project 'How Healers Heal,' a compilation of powerful healing stories from lifestyle medicine practitioners. This episode unveils the profound impact of nutrition, the therapeutic power of personal narratives in healing, and the unique ability of self-publishing to spread these essential messages of health and wellness.
Timestamps:
[00:00:28] Plant-based nutrition and lifestyle.
[00:10:38] Lifestyle medicine origin stories.
[00:13:30] Plant-based diet and fertility.
[00:16:11] Impact of gluten on health.
[00:22:49] Nutrition training in medical school.
[00:25:11] Lifestyle medicine and dry eye.
[00:30:05] Inspiring children's book publishing.
[00:35:27] Mind muscle connection.
[00:37:51] Memoir about pregnancy and loss.
[00:43:56] Embracing mindset and life philosophy.
[00:47:52] Gratitude and personal growth.
[00:50:28] Health coaching and wellness programs.
Books and Publications Mentioned:
In this episode of The Health Feast, Dr. Rak and Po explore chronic pain's intricate dynamics, emphasizing its realness and the importance of validation. They delve into the brain's role in pain processing, highlighting how psychological and social factors shape one's experience. Discussing modulation techniques like mindset and social support, they provide practical insights and guide listeners through a calming meditation. The episode culminates in a soothing breathing meditation, inviting listeners to embrace mindfulness and breath awareness in nurturing their pain. With empathy and actionable advice, this episode aims to empower listeners on their journey to understanding and addressing chronic pain, ultimately enriching their lives.
Timestamps
[00:01:25] Chronic pain and its effects.
[00:06:14] The mind-body connection of pain.
[00:10:47] The experience of pain.
[00:16:29] Social modulation of pain.
[00:20:17] Physical and psychological pain.
[00:23:19] Chronic pain and healing.
[00:26:29] The impact of diet on pain.
[00:30:13] Back pain and MRI findings.
[00:36:37] Repressed emotions and chronic pain.
[00:39:28] Understanding Chronic Pain Causes.
[00:46:32] Pain perception and treatment.
[00:47:26] The mind-body connection.
[00:55:54] The power of breathing techniques.
[00:59:22] Breath workshop and coaching groups.
[01:02:13] The Knowledge Action Gap.
Follow @thehealthfeast on IG and YT for more. The Health Feast is available
where you get podcasts and thehealthfeast.com.
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.
The Power of Tiny in Transforming Our Lives with Simon Matthews, Lifestyle Medicine Psychologist and Executive Coach
Episode 22
Monday, February 5, 2024 • Duration 01:12:33
In this episode of The Health Feast, join Dr. Rak and Po as they explore the multifaceted world of Simon Matthews FACLM, FASLM, MHlthSci, DipIBLM, MAPS, NBC-HWC, PCC. Discover his unique journey from radio to psychology, his profound insights into health and wellness coaching, and his influential work in Lifestyle Medicine. Simon shares his wisdom on the subtle art of asking the right questions and the transformative power of tiny but mighty changes. A blend of personal narratives and professional wisdom makes this a must-listen for anyone passionate about holistic health and health behavior change.
Timestamps
[00:03:14] Transformation through coaching.
[00:05:52] Crafting the right question.
[00:11:29] Lifestyle medicine and passion.
[00:12:02] Empowering behavioral change.
[00:16:18] Multiple pathways to success.
[00:20:07] Small change for big results.
[00:25:34] Curiosity in professional engagements.
[00:27:37] Authority in healthcare relationships.
[00:34:00] The power of storytelling.
[00:37:23] Tiny Health Stories.
[00:39:30] Small changes for long-term success.
[00:45:06] Past experiences shaping beliefs.
[00:48:03] Addiction and behavioral change.
[00:54:21] Universal healthcare system.
[00:57:26] System reform in healthcare.
[01:01:11] Constant paradigm shift.
[01:06:36] Determinants of health system.
[01:08:05] A mindset of bounty.
[01:12:34] Visit thehealthfeast.com for more.
Follow Simon Matthews
LinkedIn: https://www.linkedin.com/in/simonmatthewsfaslm/
Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com.
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.
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Discover shows related to The Health Feast, based on actual content similarities. Explore podcasts with similar topics, themes, and formats, backed by real data.
- 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.
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
- 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.
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.
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.
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.
Guest Bio
Dr. Michelle Segar, PhD, MPH, MS, is a distinguished behavioral sustainability scientist at the University of Michigan, celebrated for her innovative research into how we can adopt and sustain exercise and self-care behaviors in the face of life's inevitable unpredictability. With over thirty years of experience, Dr. Segar's work stands out for its practical applications in the real world, earning her collaborations with esteemed organizations such as Kaiser Permanente, Walmart, WW (formerly Weight Watchers), Anytime Fitness, Adidas, and the Business Group on Health.
Her pioneering research has led to the development of strategies that significantly depart from traditional approaches, focusing instead on how to cultivate a daily motivation for physical activity that endures. This research has not only garnered the attention of major global health initiatives, including the World Health Organization and The Surgeon General’s Call to Action to Promote Walking and Walkable Communities, but has also established Dr. Segar as a leading voice in the field.
Dr. Segar’s practical wisdom is encapsulated in her bestselling books, "No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness" and "The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise." These works provide a fresh perspective on overcoming the all-or-nothing mindset and making sustainable health behaviors a feasible part of daily life.
An acclaimed keynote speaker and trainer, Dr. Segar has developed a certification program for professionals based on her transformative system, which reconfigures people’s internal narratives about exercise and motivation. Her expertise is frequently sought by major media outlets, including The New York Times, NPR, The Atlantic, Forbes, and The Wall Street Journal, among others, for her ability to translate complex behavioral science into accessible, actionable advice.
With a unique blend of academic research and real-world coaching experience, Dr. Segar holds a PhD in Psychology, MPH in Health Behavior/Health Education, and MS in Kinesiology from the University of Michigan. She is also a Fellow with the Society of Behavioral Medicine. A fun fact about Dr. Segar: she had the honor of running with the Olympic Torch at the 1992 Barcelona Olympics, symbolizing her commitment to health, motivation, and the pursuit of excellence.
Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com.
- Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots available! Visit us at https://www.rakyourlife.com.
- Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about
Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.
Timestamps
[00:00:36] Making Plant-Based Diet a Party.
[00:06:09] David Goldman's impressive resume.
[00:09:00] Breathing techniques for relaxation.
[00:13:08] Understanding anxiety and introversion.
[00:15:28] Sensory overload and anxiety.
[00:20:55] Cold plunges and community integration.
[00:24:21] Front-loading rewards for behavior.
[00:29:02] Plant-based movement discovery.
[00:31:30] Life-changing immersive experiences.
[00:34:57] Plant-based diet approach.
[00:37:37] Making healthy behaviors a feast.
[00:42:30] Health and physical activity recommendations.
[00:45:23] Optimal cardiovascular exercise and strength training.
[00:50:17] Training explosively.
[00:53:38] Functional Movement Strength Training.
[00:55:16] Backcountry skiing and exercise recommendations.
[01:00:19] Exercise guidelines debate.
[01:03:09] High-performing athletes and longevity.
[01:05:51] Overtraining in young women.
[01:10:19] Body image and fitness standards.
[01:13:33] Finding community through fitness.
[01:18:41] Protein obsession in food packaging.
[01:19:53] Carnivore dieting and food issues.
[01:26:17] Procrastination and human behavior.
[01:29:24] The butterfly effect of actions.
[01:31:08] Philosophy of minimalism.
[01:36:04] Setting high friendship standards.
[01:38:18] Introversion vs. Extroversion.
[01:41:14] Sarcasm and New York culture.
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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.
Guest Bio
Dr. Pradhan is a board-certified Ophthalmologist, dry eye specialist, board-certified Lifestyle Medicine doctor, entrepreneur, philanthropist, and a mom of four. Dr. Pradhan opened her solo private practice called Eye Doctor MD PC in Glen Allen, Virginia in 2015. She has been board-certified in Ophthalmology since 2009. She became a dry eye specialist to help herself and her patients with dry eye disease and she has published a book called “Goodbye, Dry Eye” and also has an online course on the topic. Her health challenges inspired her to learn about nutrition and ultimately become board-certified in Lifestyle Medicine (LM) in 2020. This shift in her health transformed her family and she shares her story in the compilation book “How Healers Heal” which also showcases the stories of 33 LM women physicians and their health struggles and transformations using LM. This book is a fundraiser for the HEAL scholarship through the American College of Lifestyle Medicine. Dr. Pradhan is a life-long learner who loves sharing her knowledge with patients, their families, and students. She is a devoted mother of four and wife to Dr. Kumar Abhishek.
Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com.
Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com
Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.
