The Health Feast
A podcast that explores how a healthy lifestyle can be enjoyable and lead to a more fulfilling life. Hosted by Dr. Rak (”rock”) an his friend Po.
Listen on:
Episodes
Sunday Jul 07, 2024
Sunday Jul 07, 2024
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.comDisclaimer: 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.
Sunday Jun 23, 2024
Sunday Jun 23, 2024
Dr. Rak and Po are thrilled to welcome Jill and Jeffrey Dalton from The Whole Food Plant-Based Cooking Show. With nearly 400,000 YouTube subscribers and two bestselling cookbooks, the Daltons have been transforming kitchens and lives for nine years with their delicious plant-based recipes. In this episode, they share their journey from facing significant health challenges to embracing a whole-food, plant-based diet. They discuss their adventurous move to New Zealand, their dietary experiments, and the pivotal moment they discovered Dr. Fuhrman's "Eat to Live." The Daltons offer practical tips for making plant-based eating accessible and enjoyable, emphasizing the importance of involving kids in cooking. They also explore how their Bahá'í faith influences their commitment to service, community, and integrity. This inspiring conversation is packed with heartfelt stories and practical advice, perfect for anyone looking to embrace a healthier, plant-based lifestyle.
Takeaways
The food industry manipulates our taste buds and creates addictive foods.
Transitioning to a healthier way of eating requires a gradual change and allowing our bodies to adapt.
Understanding the influence of marketing can help us make more informed food choices. Transitioning to a plant-based diet can help liberate individuals from food addiction and improve their health.
Finding delicious and easy-to-make plant-based recipes is key to sustaining a plant-based lifestyle.
Being plant-based has a positive impact on the environment, addressing climate change and reducing carbon emissions.
A plant-based diet also addresses food injustice and animal cruelty.
Starting a YouTube channel can be challenging, but consistency and perseverance can lead to success.
Creating a community and offering additional content through a membership program can provide financial support and a closer connection with the audience.
Maintaining integrity and only promoting products or services that align with your values is important for building trust with the audience.
Direct communication with the audience can be valuable in building a loyal and engaged community. Moderating a community can be challenging and time-consuming
Batch cooking and combining staple ingredients throughout the week can make meal preparation easier
Involving kids in the cooking process can empower them and help them develop culinary skills
The Ninja Creami is a game-changer for making healthy and creamy ice cream
Simplicity is key in creating plant-based recipes that are accessible and easy to make.
Service is a way of life
Online Platforms:Whole Food Plant Based Cooking Show Website Whole Food Plant Based Cooking Show on YouTube
Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.
- Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com
- Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about
Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.
Sunday Jun 09, 2024
Sunday Jun 09, 2024
In this episode of The Health Feast, Dr. Rak welcomes James Wilks, former MMA fighter, elite Special Forces trainer, and the mastermind behind the groundbreaking documentary The Game Changers. James shares his incredible journey from overcoming severe knee injuries to revolutionizing the conversation around plant-based nutrition. The film, viewed by over 200 million people, challenges longstanding myths about meat and athletic performance, showcasing the powerful benefits of plant-based eating. In their conversation, Dr. Rak and James delve into the making of the documentary, the challenges faced, and the impact it has had on public perception. They also discuss the exciting sequel, The Game Changers 2, and James's ongoing mission to combat misinformation in the nutrition industry.
James also shares the vision and mission of his innovative plant-based protein company, FȲTA. Listeners of the podcast can save 10% using offer code HF10 at checkout. Visit https://fyta.com/discount/HF10
This episode is a must-listen for anyone interested in health, fitness, and the transformative power of a plant-based diet. Timestamps:
[00:52] - Dr. Rak’s Introduction to James Wilks [07:28] - Unexpected Impact [09:09] - Early Filming and Journey to Make the Film [18:51] - Maintaining Control and Mission Integrity [21:02] - Addressing Critics and Misinformation [22:52] - Transitioning to a Plant-Based Diet [26:21] - The Mission of The Game Changers Institute [28:39] - Vision for The Game Changers 2 [31:02] - Thoughts on the Carnivore Diet [35:11] - Introducing FȲTA Plant-Based Protein [36:59] - Benefits and Features of FȲTA [42:14] - Battling Misinformation [44:29] - What James is Bringing to The Health Feast [47:29] - A Day in the Life of James Wilks Guest Bio: James Wilks is a film producer, vegan activist, and former professional mixed martial artist. He is best known for directing and starring in The Game Changers, a documentary that has been seen by over 200 million people and is arguably the most-watched documentary of all time. According to Google Trends, interest in plant-based diets tripled within a week of the movie being released on Netflix. As an MMA fighter, James made his professional debut in the UFC in 2009 and was crowned welterweight champion. Extensive injuries eventually caught up with him, and he retired from professional MMA in 2012. Setting off on a path of physical recovery, James researched how diet might help him train faster and better. He came across a study on the original Roman gladiators and found their diets were predominantly vegetarian. This sparked his decision to follow a plant-based diet himself. The Game Changers followed James through his recovery and adoption of a vegan diet. James experienced huge benefits, including increased physical stamina and improved health markers. In the documentary, James discussed his findings with other elite athletes who follow plant-based diets, including Arnold Schwarzenegger, Lewis Hamilton, and Dotsie Bausch. The show also looked at the potential environmental benefits of decreased meat consumption. In November 2019, Joe Rogan addressed the documentary on his podcast with paleolithic diet proponent Chris Kresser. Both harshly criticized it. A month later, Rogan invited James on his show alongside Kresser to debate the topic. The resulting four-hour discussion caused Rogan to change some of his own views. “James knocked it out of the park and defended himself and the film quite spectacularly,” Rogan said.
James is also the founder of FȲTA, an innovative plant-based protein company that uses whole ground lupin bean and upcycled barley protein to deliver best-in-class nutrition.
============
Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots available! Visit us at https://www.rakyourlife.com
Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.
Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.
Sunday May 26, 2024
Sunday May 26, 2024
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 ConsultingJordana’s Blog: Chronicles of a Recovering Type A+ PerfectionistConnect with Jordana on LinkedIn
Guest BioJordana is a certified professional coach, speaker, and advisor. She is valued for her expertise in positive psychology and well-being and her unparalleled ability to connect with and inspire everyone she meets.
Seven years after graduating from Yale Law School, Jordana founded JC Coaching & Consulting to empower lawyers and other high-achieving professionals to transform their lives and work for the better.
Having spent the bulk of her career working as a lawyer and in legal education at elite institutions, Jordana knows that many high-achieving, successful people hold limiting beliefs that prevent them from truly flourishing. For many years, she was one of them. Jordana transformed her life by leveraging the science of positive psychology and human motivation theory, and she is passionate about helping others do the same.
Jordana is an Adjunct Professor at Fordham Law School, where she previously served as the inaugural Assistant Dean of Professionalism. She teaches a course on Positive Lawyering, which educates students on harnessing positive psychology's insights and science-backed strategies to reach their highest potential and build meaningful, satisfying legal careers. She also teaches Peer Mentoring & Leadership, a one-of-a-kind course designed to equip mentors with the tools and training they need to optimally support their mentees and emerge as leaders in the profession.
Jordana was voted Fordham Law Adjunct Professor of the Year in 2021.
Education
Yale Law School, JD
Yale University, BA, Psychology
NY Open Center, Certification in Applied Positive Psychology
iPEC Coaching, CPC, CLDS, CTDS
Int’l Coaching Federation, ACC
Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.
Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com
- Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots available! Visit us at https://www.rakyourlife.com
- Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://www.thehealthfeast.com/rylemailsignup/
Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.
Sunday May 12, 2024
Sunday May 12, 2024
In an age where the complexities of healthcare often obscure the straightforward paths to wellness, one man’s dedication to truth and simplicity brings us back to the essentials of human health.
In this episode of The Health Feast (Listen on Apple Podcasts | Spotify | YouTube), Dr. Rak is joined by Jason Gootman, a National Board Certified Health and Wellness Coach, certified nutritionist, and certified exercise physiologist. He’s known for his refreshingly honest approach to health and well-being.
Jason has profound insights into lifestyle medicine that challenge the prevailing norms of the healthcare system. He advocates for a model as straightforward as caring for a houseplant. Jason's philosophy is rooted in salutogenesis, which focuses on promoting health and well-being rather than merely treating disease.
During our conversation, Jason shares his personal journey that shaped his professional ethos—a journey marked by early struggles with body image and excessive exercise, leading to his transformative approach to balanced health. His story is a testament to the power of self-acceptance and holistic well-being.
Jason’s holistic approach to wellness coaching integrates psychological motivation, intrinsic self-worth, and the practical implementation of healthy habits.
He highlights how establishing a harmonious relationship with oneself is crucial in actualizing a life of wellness, and he advocates for a compassionate, needs-based approach to health.
Our discussion also delves into Jason's views on the healthcare industry, prompting us to reconsider the conventional approach to health and wellness practices.
This conversation bridges the gap between complex medical systems and the innate simplicity of living well. Jason's articulate, thoughtful dialogue offers not just food for thought but a veritable feast for the soul, encouraging us all to embrace a lifestyle that genuinely nurtures health and happiness.
Prepare to be inspired and enlightened by Jason Gootman’s visionary perspective on health, wellness, and the journey to a more harmonious life.
Takeaways
Taking care of the inside and outside are concomitant and interconnected.
Identifying needs and taking action to meet those needs leads to a sense of harmony with oneself.
Real self-love involves engaging in behaviors that truly benefit one's well-being.
Framing healthy behaviors as gifts rather than chores enhances motivation and enjoyment.
Taking small steps, building self-identity, and celebrating small wins are key to sustainable behavior change.
A new system that focuses on holistic wellness is needed, and the public plays a crucial role in driving this change. The current healthcare system needs to change to prioritize prevention and lifestyle medicine.
Health coaches can play a crucial role in making behavior changes and addressing the root causes of chronic diseases.
Lifestyle medicine emphasizes self-harmony and well-being, which is often overlooked in traditional healthcare.
The shift towards lifestyle medicine requires patient participation and the normalization of guidance and support.
Timestamps:00:00 Teaser Clip00:01:02 Dr. Rak’s Intro00:03:50 Meet Jason Gutman: The Good Kind of Troublemaker00:06:26 The Philosophy of Salutogenesis vs. Pathogenesis00:09:31 Jason's Personal Wellness Journey: From Overweight Teen to Wellness Coach00:17:34 The Power of Self-Love and Lifestyle Medicine00:24:51 Navigating the Complexities of Self-Care and Emotional Eating00:32:00 Finding Joy in Healthy Behaviors: The Shift from Chore to Gift00:37:58 Unlocking Motivation for Exercise00:39:18 The Power of Small Steps in Lifestyle Change00:40:18 Building a Positive Self-Identity Through Incremental Wins00:40:47 The Role of Awareness and Identity in Wellness00:41:23 Transformative Anecdotes: Personal and Family Wellness Journeys00:42:47 Challenging Extreme Diet and Exercise Cultures00:45:53 Creating a New System for Health and Wellness00:52:20 The Importance of Personal Effort in Wellness Coaching00:56:42 The Ripple Effect of Lifestyle Changes01:00:05 Normalizing Support and Guidance in Wellness01:01:57 Envisioning a Healthier Society Through Individual Change01:09:31 Closing Thoughts and the Future of Wellness
Sunday Apr 28, 2024
Sunday Apr 28, 2024
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 Recap06:18 The Decision to Undergo Bariatric Surgery27:50 Reflecting on the Decision to Undergo Weight Loss Surgery34:09 Overcoming Food Noise and Shifting Cravings45:17 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.
Sunday Apr 14, 2024
Sunday Apr 14, 2024
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 Childhood00:56 Meeting Gebre: A Journey of Transformation06:15 Gebre’s Origin Story: From Rural Ethiopia to Medical Excellence08:18 The Struggles and Triumphs of Pursuing Education12:25 The Journey to Becoming a Board Certified Physician in the U.S.37:57 Embracing a New Perspective on Medicine and Health45:30 Challenging the Status Quo: A Doctor's Transformation51:20 Revolutionizing Diabetes Management with Lifestyle Medicine52:03 The Power of 10-Minute Consultations52:56 Preparing for Patient Encounters: A Personalized Approach55:13 Empowering Patients in Rural North Carolina55:49 Overcoming Systemic Resistance to Lifestyle Medicine01:04:25 Personal Journey: From Burnout to Empowerment01:11:09 The Impact of Lifestyle Medicine Beyond the Clinic01:11:47 Balancing Professional Commitment and Self-Care01:25:26 The Future of Medicine: A Call to Action01:28:33 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.
Sunday Mar 31, 2024
Sunday Mar 31, 2024
In this enlightening episode of The Health Feast, Dr. Rak and Po sit down with Dr. Michelle Segar, a leading expert in health behavior and motivation from the University of Michigan. Dr. Segar's extensive research has revolutionized the way we approach exercise and self-care, emphasizing sustainable practices that fit into the unpredictability of everyday life. From her advisory roles with global health organizations to her transformative books, "No Sweat" and "The Joy Choice," Dr. Segar offers invaluable insights into creating lasting motivation and participation in physical activity.
Dr. Rak and Po delve deep into topics such as the importance of rebranding exercise as a joyful activity, the pitfalls of traditional motivators, and the innovative concept of the "Joy Choice" which combats all-or-nothing thinking. Dr. Segar also shares her expertise on the psychological aspects of motivation, the impact of societal structures on health behaviors, and practical strategies for implementing sustainable change in healthcare and daily routines.
Whether you're looking to redefine your relationship with exercise, seeking strategies for maintaining healthy habits, or simply interested in the science behind motivation, this conversation with Dr. Michelle Segar is packed with transformative insights and practical advice. Discover how Dr. Rak, Po, and Dr. Segar explore ways to embrace flexibility, overcome setbacks, and integrate joy into the journey toward health and well-being.
Timestamps:
[00:10:01] Exercise and Behavior Change[00:13:19] Origin story and motivation.[00:16:51] Embracing life's ebb and flow.[00:22:52] Values and decision-making.[00:27:25] The joy of flexible choices.[00:29:19] The struggle with weight loss.[00:33:03] Sustainable behavior change.[00:40:20] Marketing strategies and consumer behavior.[00:41:23] Exercise prescription in healthcare.[00:46:59] Implementing change in healthcare.[00:50:01] Overcoming setbacks in fitness.[00:55:28] Exercise sustainability insights.[00:58:22] Inherent deficiency in healthcare.[01:01:38] Something is better than nothing.[01:06:15] Shifting mindset towards movement.[01:12:15] The joy choice.[01:13:19] Flexibility in daily routines.
Books and Publications Mentioned:No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise
Online Platforms:Dr. Michelle Segar’s website
Guest BioDr. Michelle Segar, PhD, MPH, MS, is a distinguished behavioral sustainability scientist at the University of Michigan, celebrated for her innovative research into how we can adopt and sustain exercise and self-care behaviors in the face of life's inevitable unpredictability. With over thirty years of experience, Dr. Segar's work stands out for its practical applications in the real world, earning her collaborations with esteemed organizations such as Kaiser Permanente, Walmart, WW (formerly Weight Watchers), Anytime Fitness, Adidas, and the Business Group on Health.
Her pioneering research has led to the development of strategies that significantly depart from traditional approaches, focusing instead on how to cultivate a daily motivation for physical activity that endures. This research has not only garnered the attention of major global health initiatives, including the World Health Organization and The Surgeon General’s Call to Action to Promote Walking and Walkable Communities, but has also established Dr. Segar as a leading voice in the field.
Dr. Segar’s practical wisdom is encapsulated in her bestselling books, "No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness" and "The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise." These works provide a fresh perspective on overcoming the all-or-nothing mindset and making sustainable health behaviors a feasible part of daily life.
An acclaimed keynote speaker and trainer, Dr. Segar has developed a certification program for professionals based on her transformative system, which reconfigures people’s internal narratives about exercise and motivation. Her expertise is frequently sought by major media outlets, including The New York Times, NPR, The Atlantic, Forbes, and The Wall Street Journal, among others, for her ability to translate complex behavioral science into accessible, actionable advice.
With a unique blend of academic research and real-world coaching experience, Dr. Segar holds a PhD in Psychology, MPH in Health Behavior/Health Education, and MS in Kinesiology from the University of Michigan. She is also a Fellow with the Society of Behavioral Medicine. A fun fact about Dr. Segar: she had the honor of running with the Olympic Torch at the 1992 Barcelona Olympics, symbolizing her commitment to health, motivation, and the pursuit of excellence.
Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com.
Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com
- Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots available! Visit us at https://www.rakyourlife.com.
- Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about
Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.
Sunday Mar 17, 2024
Sunday Mar 17, 2024
In today's relentless pursuit of peak performance, might the real key to enduring success lie in understanding our unique rhythms and the notion of 'just enough'?
In this episode of The Health Feast podcast, Dr. Rak and Po welcome David Goldman, MS, RD, CSSD, CSCS. David is an accomplished sports nutritionist and exercise physiologist, perhaps best known for his role as Chief Science Advisor for the groundbreaking documentary The Game Changers. His expertise has been instrumental in propelling the careers of athletes across collegiate, professional, and Olympic levels.
The conversation begins with a candid exploration of anxiety, sensory overload, and the downregulation of the nervous system. David shares personal anecdotes about his own challenges and the strategies he employs to maintain equilibrium in an overstimulating world.
The exchange with David takes us on a journey through the world of plant-based nutrition, challenging the conventional narrative of dietary restrictions and opening our eyes to the empowering abundance of choices that can nourish us to our core.
The discussion then turns to the physical, where David introduces the concept of 'minimum effective dose' in exercise. Through this lens, we examine how a tailored approach to fitness can maximize well-being and longevity, balancing the scales between the hustle for gains and the wisdom of sustainability.
David's wisdom extends to his views on social media. In a world where online presence is often equated with success, he deliberately steps back, valuing deep, meaningful connections over the superficial interactions that platforms encourage. He describes this choice as a way to preserve his energy for true engagement and well-being in his life.
Wrapping up our discussion, it becomes evident that David's philosophies offer a holistic blueprint for long-term success—one that values mindful pacing, genuine connections, and a celebration of life's abundance.
Join us as we unpack these topics and more, leaving you with a profound consideration: in our pursuit of life's goals, could less effort, in fact, bring us closer to our true potential?
Timestamps
[00:00:36] Making Plant-Based Diet a Party.[00:06:09] David Goldman's impressive resume.[00:09:00] Breathing techniques for relaxation.[00:13:08] Understanding anxiety and introversion.[00:15:28] Sensory overload and anxiety.[00:20:55] Cold plunges and community integration.[00:24:21] Front-loading rewards for behavior.[00:29:02] Plant-based movement discovery.[00:31:30] Life-changing immersive experiences.[00:34:57] Plant-based diet approach.[00:37:37] Making healthy behaviors a feast.[00:42:30] Health and physical activity recommendations.[00:45:23] Optimal cardiovascular exercise and strength training.[00:50:17] Training explosively.[00:53:38] Functional Movement Strength Training.[00:55:16] Backcountry skiing and exercise recommendations.[01:00:19] Exercise guidelines debate.[01:03:09] High-performing athletes and longevity.[01:05:51] Overtraining in young women.[01:10:19] Body image and fitness standards.[01:13:33] Finding community through fitness.[01:18:41] Protein obsession in food packaging.[01:19:53] Carnivore dieting and food issues.[01:26:17] Procrastination and human behavior.[01:29:24] The butterfly effect of actions.[01:31:08] Philosophy of minimalism.[01:36:04] Setting high friendship standards.[01:38:18] Introversion vs. Extroversion.[01:41:14] Sarcasm and New York culture.
Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com.
Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com
- Level up your health journey! Learn how to work with me or join a health coaching Tribe for a transformative health journey at https://www.rakyourlife.com.
- Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about
Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.
Monday Mar 04, 2024
Monday Mar 04, 2024
In this episode of 'The Health Feast,' Dr. Rak is joined by Dr. Shilpi Pradhan, an ophthalmologist and an innovator in Lifestyle Medicine and publishing. Dr. Pradhan delves into her transformative journey into lifestyle medicine after a personal health scare, which not only led to significant improvements in her well-being but also the unexpected birth of her third child at age 40 after lifestyle changes corrected underlying hormonal issues. As a result, she has shifted in her medical practice towards embracing and educating patients on the principles of lifestyle medicine. Additionally, Dr. Pradhan offers a glimpse into the world of self-publishing with her project 'How Healers Heal,' a compilation of powerful healing stories from lifestyle medicine practitioners. This episode unveils the profound impact of nutrition, the therapeutic power of personal narratives in healing, and the unique ability of self-publishing to spread these essential messages of health and wellness.
Timestamps:
[00:00:28] Plant-based nutrition and lifestyle.[00:10:38] Lifestyle medicine origin stories.[00:13:30] Plant-based diet and fertility.[00:16:11] Impact of gluten on health.[00:22:49] Nutrition training in medical school.[00:25:11] Lifestyle medicine and dry eye.[00:30:05] Inspiring children's book publishing.[00:35:27] Mind muscle connection.[00:37:51] Memoir about pregnancy and loss.[00:43:56] Embracing mindset and life philosophy.[00:47:52] Gratitude and personal growth.[00:50:28] Health coaching and wellness programs.Books and Publications Mentioned:
How to Beat the Heart Attack GeneHow Healers Heal (Book)Goodbye Dry Eye (Book)Tara the Dolphin (Children's Book)
Online Platforms:Dr. Shilpi Pradhan's Amazon Author PageDr. Shilpi Pradhan's YouTube ChannelDr. Shilpi Pradhan’s Facebook PageDr. Shilpi Pradhan’s Website
Guest BioDr. 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.