The Health Feast

Changing the Game of Health & Performance with David Goldman, MS, RD, CSSD, CSCS

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.
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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.

Healing Eyes and Saving Lives with Shilpi Pradhan, MD, DipABLM

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.

RAK Your POtential: Transform Your Chronic Pain

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 availablewhere you get podcasts and thehealthfeast.com.
Have a question or comment for Dr. Rak and Po? You can submit them on ourwebsite https://www.thehealthfeast.com 
Disclaimer: The Health Feast is provided for educational and informationalpurposes only and does not constitute providing medical advice orprofessional services. As with any changes affecting your health, werecommend and encourage you to consult your medical doctor or otherqualified healthcare professionals before making lifestyle changes. Theopinions expressed are our own and do not necessarily reflect the views ofour employers.

The Power of Tiny in Transforming Our Lives with Simon Matthews, Lifestyle Medicine Psychologist and Executive Coach

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 MatthewsLinkedIn: 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.

Unlocking Your Inner Power with Qigong Master Cathy Mu, CPA

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 MuCathy'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.

Conquering Clutter and Finding Calm in an Organized Life with Marsha Sims

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 Simshttps://sortitout.net/
Discover her books on organization and time management
Amazon Author Page for Marsha Sims
Follow Marsha SimsLinkedIn: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.

Transforming Lives Through Conversations with Margaret Moore, MBA aka Coach Meg

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 SiegelOffice Space (1999) Film - Mike Judge
Learn More and Follow Coach MegCoach Meg's WebsiteLinkedIn:Margaret Moore, aka Coach Meg | LinkedInTwitter: 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.

From Success to Significance with Dr. Amit Mirchandani

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 Ideaby Bob Burg and John David Mann
Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com.
Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com 
Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

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

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 HawkinsThe 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.

HEALing Healthcare with Dr. Daphne Bascom

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.