The Health Feast

You're not lazy. So why does your workout keep losing to the snooze button?You set the alarm for 6am. Clothes laid out the night before. The alarm goes off, you hit snooze, and by 6:18 you’ve decided today is a write-off. You’ll start again Monday.That moment is not a willpower problem. It has a name, and once you see it you cannot unsee it.Dr. Michelle Segar is back on the show. Her work inspired the name of The Health Feast. She has spent 30 years at the University of Michigan studying why exercise habits fall apart, and she just published the first study of its kind on all-or-nothing thinking in exercise.Here’s what we get into:Why skipping a workout can feel like relief, and what that relief is quietly costing youThe difference between “I can’t do five days, so I won’t start” and “my plan broke, so I did nothing”The perfect workout trap, and how fitness culture trained us to think pass or failPOP in the moment: Pause, Open up your options, Pick the joy choiceBuilding a movement menu so you can flex when life gets in the wayThe story of what I did within an hour of my wedding, after months of forcing myself to runYou do not need a better workout. You need a more flexible, more forgiving relationship with movement. This conversation shows you where it starts.Live well and RAK ON,– Dr. Rak 👊🏽Timestamps00:00 – The 6:18 AM scenario02:28 – What's happening in your brain when you skip03:27 – The study: how it started and what they found09:06 – Rigid idealized criteria explained11:59 – How fitness guidelines backfire19:38 – The cancer patient who wouldn't walk around the block22:51 – Why skipping feels like relief25:56 – Novice vs. expert exercisers32:51 – The brain's cost-value calculation38:47 – When failure becomes identity40:05 – The trap of comparing yourself to your past self52:49 – The solution: where to start56:37 – POP: pause, open options, pivot01:03:04 – Building a new identity through small choices01:08:10 – Fitness culture as a cult and how to deprogramAbout Dr. Michelle SegarDr. Michelle Segar is a motivation scientist at the University of Michigan and one of the leading voices on how people build health behaviors that actually last. Across 30 years of NIH-funded research she has chased one stubborn question: how do we help people stay active inside the unpredictability of real life, instead of quitting the first time the plan breaks?She is the author of The Joy Choice and No Sweat, and her work has informed the World Health Organization and the US National Physical Activity Plan. Her latest research is the first study of its kind on all-or-nothing thinking in exercise.Connect with MichelleWebsite: michellesegar.comBook: The Joy Choice, No SweatLinkedIn: https://www.linkedin.com/in/michellelsegar/—Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute medical advice or professional services. We recommend you consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

“I’ve done everything right… so why do I still hurt?” If that question feels familiar, this episode is for you.We’re joined by Dr. Sassy Weinstein, an osteopathic physician, sports medicine expert, and board-certified lifestyle medicine doc who has helped thousands of patients finally heal — not by doing more, but by seeing the body as a whole system.In this conversation, we unpack: •Why pain often isn’t coming from where it hurts •The #1 mistake smart, proactive people make when trying to feel better •How stress, sleep, movement patterns, and shoes (!!) could be part of the problem •Real stories of patients who tried everything… until they didn’t have toThis isn’t about more restriction or another wellness rule. It’s about reclaiming your body’s wisdom and getting back to what matters — with joy, clarity, and sustainable relief. ⸻ ✨ Dr. Sassy Weinstein’s Work: 👉 CORE Sports and Lifestyle Medicine https://coresportsmedicine.com/ 📸 Instagram: @drsassyweinstein  ⸻ Timestamps 00:13 – Intro: Still hurting after doing everything “right”? 02:00 – Why the pain isn’t where the problem is 06:09 – The missing links: stress, sleep, and strength 10:49 – PT, trainers, and who to trust 14:52 – Personalized healing plans that work 21:13 – Community as medicine: the role of connection 26:14 – Tools that help: PRP, shockwave, and smart movement 32:46 – Why Dr. Sassy started her own practice 49:23 – From chore to joy: reframing movement ⸻ 👋🏼 Hosted by Dr. Rakesh “Rak” Jotwani (like rock), a lifestyle medicine physician and founder of RAK Your Life, alongside his friend Po, a former corrections officer who has lost close to 200lbs on his health journey. This podcast is for people living full lives who feel overwhelmed by restrictive wellness advice — and want health to feel joyful and abundant like a feast. ⸻ 👍 Like this episode? Leave a comment with your biggest “aha” moment — and don’t forget to subscribe.🔔 New episodes weekly. Live well and RAK ON. ⸻ 👊🏽 Get Strong at Home and Join the Tribe!What if getting strong didn’t have to feel like punishment?That’s what we’re doing in Strong for Life — our virtual strength session designed for real-life function, balance, and confidence.We had an amazing group last week of 10 people last week — and we’re doing it again this Sunday.🗓 Next session: Sunday at 1pm ET / 10am PT💻 Live on Zoom 💪 Beginner-friendly, no equipment needed (just a chair and space) 💵 $5 drop-in — free for first-timers with code: STRONG 👉 Register here: https://calendly.com/drrak/strength-foundations-build-strength-balanceWant more? More strength. More support. More community.If that’s you too? You can become a member and get access to:- All Strong for Life classes - Live Mindful Meals cook-alongs and breathwork sessions - Replays, recipes, and meditations - A supportive, plant-forward community - A private space that makes health feel like a feast, not a fight🍽️ Membership is just $11/month or $99/year. 🎁 First month free with code RAKON 👉 Join the RAK ON Tribe

What if the most powerful medicine for your health wasn’t found in a bottle — but under your feet, in the trees above, and in the sky stretching out before you? Dr. Melissa Sundermann is a lifestyle medicine physician, endurance athlete, and passionate advocate for reconnecting with the natural world. In this inspiring episode of The Health Feast, we explore how nature isn’t just a backdrop to our busy lives — it’s a potent, evidence-based healing force. Drawing from her own journey as a runner, explorer, and plant-based physician, Dr. Sundermann invites us to remember what we’ve always known deep down: we are wired for the wild. We discuss: Why nature should be part of your wellness prescription The science behind how time outdoors lowers stress and boosts immunity The mindset shift that happens when we move outside Tips for reconnecting with nature in daily life — even in urban settings How Dr. Sundermann lives in rhythm with the seasons and what it’s taught her about health This conversation is a breath of fresh air — a gentle nudge to step outside, slow down, and remember what it feels like to belong. 🎧 Available now on Apple Podcasts, Spotify, and YouTube. Follow Dr. Melissa Sundermann: 🔗 Instagram: @motivatormelissa | @thedoctoroutdoors 🔗 LinkedIn: Melissa Sundermann, DO === Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Level up your health journey! Learn how to join a Tribe (Men’s Peak or Plant Based) for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

Join Dr. Rak and Po as they sit down with longevity expert and Ironman triathlete Scott Fulton, who offers a fresh and inspiring perspective on aging. Together, they explore how we can confront aging challenges early, adopting a proactive stance that contrasts with society’s fear-driven anti-aging narrative. Scott champions the idea of embracing aging as a rewarding phase of life, underscoring the importance of investing in physical, mental, and social well-being—and the vital role curiosity and connection play in a fulfilling life as we grow older. The discussion also takes a critical look at Western ideologies around aging, contrasting them with communal traditions that view aging as a natural and celebrated process. Reflecting on the impact of industrialization and suburbanization, Dr. Rak, Po, and Scott emphasize the need to rebuild intergenerational support systems by learning from cultures that prioritize strong family bonds and community ties. The episode concludes with a look at Scott’s concept of "WHealthspan," the name of his book and an approach that integrates health and wealth to redefine successful aging. Scott shares his own story of transformation from a sedentary lifestyle to competing in Ironman races at 47, challenging stereotypes around aging and athleticism. Together, they unpack the importance of career transitions, financial responsibility, and the impact of technology on cognitive health, encouraging listeners to engage in proactive planning and meaningful conversations around aging and end-of-life considerations. Timestamps: (00:00) - Teaser Clip (00:29) - Introducing Scott Fulton (13:04) - Navigating Western Ideologies and Aging (21:09) - Exploring WHealthspan and Aging Perspectives (27:09) - Planning for Health and Housing (42:08) - Rediscovering Endurance Sports and Aging (48:27) - Endurance Journey and Shifting Goals (55:16) - Career Transitions and Financial Responsibility (01:01:12) - Technology, Aging, and Curiosity (01:14:49) - Preparing for Aging and Care Planning (01:22:23) - Healing Conversations and Life Values Online Platforms: Buy Tim’s book- WHealthspan Website LinkedIn Follow @thehealthfeast on Instagram and YouTube for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com - Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com - Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode, Dr. Rak and Po interview Cathy Mu, a Qigong practitioner and financial advisor, who shares a personal story of her mother's remarkable recovery from late-stage cancer through Qigong. The conversation explores the concept of Qi and how qigong allows individuals to manipulate and cultivate their life force for improved well-being. Cathy emphasizes breath awareness and deep breathing as accessible practices for connecting with internal energy. The discussion delves into the connection between emotions and organ systems in traditional Chinese medicine, highlighting how Qigong can restore balance and harmony in the body. Dr. Rak and Po share personal experiences of the impact of positive and negative energy in daily life. The three also discuss financial abundance and how to change limiting beliefs about money. [00:04:42] Qigong and holistic health. [00:11:03] Qigong as a healing practice. [00:14:06] The power of qi. [00:19:59] Energy and its effects. [00:24:09] Emotions and organ systems. [00:29:41] The power of Qigong. [00:33:01] Energy and collective consciousness. [00:37:07] The power of words. [00:41:00] Breath and fasting for weight loss. [00:45:21] Alternative healing methods. [00:51:31] The power of gratitude. [00:55:37] Cancer and the body's water. [00:59:35] Medications and chronic disease. [01:03:41] Healing through qigong. [01:09:06] Becoming a master unexpectedly. [01:14:14] The universe wants you to feel it. [01:17:13] Visualizing perfect health. [01:22:28] Talking about money and spirituality. [01:29:24] Celestial shield and feng shui. [01:32:02] Altruism and positive energy. [01:35:30] Changing limiting beliefs about money. [01:39:46] Unexpected abundance from the universe.] [01:44:38] Bringing love as a philosophy. [01:53:09] Embarrassing health issues. [01:54:02] Healing depression with Qigong. [01:58:44] Changing energy and elevating Work with or Connect with Cathy Mu Cathy's website: https://www.cathymu.com/ The Thriving Foundation: https://thethrivingfoundation.org/ LinkedIn:https://www.linkedin.com/in/cathy-mu-4b301a1a/ Facebook: https://www.facebook.com/cathy.mu3 Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

RAK Your POtential: Dr. Rak on Confronting Cancer and the Power of Letting Go. In the first of a new series on 'The Health Feast,' Dr. Rak opens up to Po about his family's tumultuous journey through his wife's breast cancer diagnosis. From the initial shock to the ongoing treatment, he shares their story of resilience, the emotional process of letting go and finding strength in the present. Dr. Rak also ventures into an enlightening discussion on the environmental risks of plastics, weaving his personal narrative with broader health and wellness insights. This episode is a heartfelt blend of personal experience, health awareness, and the power of a positive mindset in facing life's unexpected challenges. Resources Mentioned: Letting Go: The Pathway of Surrender" by Dr. David Hawkins The Scary New Evidence on BPA-Free Plastics (Mother Jones) Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website at thehealthfeast.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode, Dr. Rak and Po delve into motivation, and specifically, they talk about self-determination theory, in addition to a discussion on controlling our food environment. Self-determination theory is a psychological theory that focuses on the motivation behind human behavior and the importance of fulfilling innate psychological needs for autonomy, competence, and relatedness in achieving well-being and personal growth. It posits that individuals are more likely to engage in behaviors that align with their own interests and values, and that supporting these needs can lead to greater satisfaction and thriving. First Dr. Rak and Po talk about relatedness, and Po and Dr. Rak both reflect on his prior exercise habits they developed that were fueled by community and connection. Next, they talk about autonomy and feeling in control of our life and our decisions. They also discuss the benefits of movement in quieting the mind, particularly the Default-Mode-Network (DMN), a series of brain structures involved in self-referential and ruminating thoughts. They also discuss how we frame movement, as a gift versus a chore, and how that impacts our motivation. Finally, they talk about competence and the interrelatedness of competence and autonomy. The discussion then pivots to talking about the food environment, specifically, how Po doesn’t feel in control of his and the steps that Dr. Rak has taken to manage his. The two end by thanking the listeners and describing more of their vision for The Health Feast. Have a question or comment for Dr. Rak and Po? You can submit them on our website at thehealthfeast.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before embarking on this journey. The opinions expressed are our own and do not necessarily reflect the opinions of our employers.

On this episode of The Health Feast, Dr. Rak and Po welcome their first guest, Jay Chodagam. Jay is a good friend and spiritual teacher of Dr. Rak. Jay's story really exemplifies the unexpected nature of our lives and the power of meditation in changing the trajectory of our lives. If you've contemplated starting a meditation practice but don't know how to start, this conversation is for you. Before welcoming Jay, Dr. Rak and Po do their usual mind/body/spirit check-in. Dr. Rak shares he is working with a virtual Spartan SGX trainer to help him prepare for his next Spartan race. Dr. Rak’s coach is Keith Stockwell, and you can learn more about Keith’s training plans and services at runliftwin.com The two then welcome Jay to The Health Feast. To begin the conversation, Jay shares his story of going from being an engineer at a Fortune 500 company to becoming a monk and meditation teacher. While getting his master’s degree in Engineering, Jay realized that a life of fulfillment and service to others trumps a life of achievement. He eventually left a lucrative career in engineering to move into an ashram in San Francisco, where he practiced, taught, and lived as a yogi for 14 years. Jay has centered his life and career around asking how he can be in service to others, and he reflects with Dr. Rak and Po on what a purposeful life in service to others looks and feels like. As Jay reflects on pursuing his passion, he notes how ignoring the whispers of your calling can be a form of suffering, as your truth will haunt you if you choose to ignore it. Jay talks about why meditation is needed in our lives, particularly with all the distractions we are bombarded with regularly. He shares why everyone should aim to start their day with reflective silence and meditation. Jay also talks about consistency and getting to a point where your mind and body want to meditate because of how good it feels, which can take some time to develop a habit. The conversation ends with Jay discussing his next pivot in his career, where he looks to fulfill a vision of creating intentional urban villages that will create community and address the epidemic of loneliness our society is experiencing. To help you get started with a meditation practice, Jay offers a free 21-day meditation challenge to start the New Year, and you can sign up for and access a daily meditation at his website joywithjay.com. Jay also has hours of free guided meditations available through online videos and apps, which you can also find on his website. You can also watch Jay's illuminating TedX talk on YouTube here. Have a question or comment for Dr. Rak and Po? You can submit them on our website at thehealthfeast.com Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourages you to consult with your medical doctor or other qualified health care professional before embarking on this journey. The opinions expressed are our own and do not necessarily reflect the opinions our employers.