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by Dr. Rak
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- 3 weeks ago33 min
You Don't Get Stronger When You Work Out (RAK On with Coach Smoot)
Hey there- Dr. Rak (“rock”) here. When it comes to training and working out, I used to think more was always better. More workouts. More intensity. Less rest. Several years ago, I became addicted to Spartan obstacle course races, and it has really fueled my training. Early on, I was aiming to train six days a week, often pushing through pain, and I kept getting hurt. Pulled muscles. Knee pain. Cramping in my calves one week before a race I had trained six months for. I thought the answer was to do more. It turns out I had it completely backwards.Coach Nick Smoot is back on The Health Feast, and this time we are talking about the half of training almost nobody pays attention to: recovery. Because you don’t get stronger when you train. You get stronger when you’re not training. And if you’re not recovering, you are leaving every single gain on the table.We get into:Why your body can’t tell the difference between a hard workout and a hard day at workWhy walking might be the most underrated tool you haveWhy the couch is not the same as recoveryAnd Nick tells a jiu-jitsu story that will change how you think about working hard.Whether you are grinding and going nowhere, or you love someone who is, this one is for you.Timestamps0:00 Intro 1:54 What recovery actually is4:11 Two types of athletes: under-recovery vs. over-resting5:30 Sleep: the greatest recovery tool you have10:24 Your body can’t tell the difference between training stress and life stress12:34 Why walking is the most underrated recovery tool18:04 Why sitting on the couch is not recovery26:39 How to fuel for training -- and when protein timing actually matters37:13 Training when sick: the above-the-neck rule41:12 Rest is not weakness -- it is part of the work45:10 The jiu-jitsu story: 75% consistent beats 100% burned out48:23 Coach Smoot’s closing messageFollow Coach Smoot:Instagram: @smoot_fitSubstack Newsletter: smootfit.substack.comLinkedIn: linkedin.com/in/smootfitAbout The Health FeastThe Health Feast is the podcast where health stops feeling like a chore and starts feeling like a joyful and abundant feast. Hosted by Dr. Rak Jotwani, a board-certified Lifestyle Medicine and Internal Medicine physician. New episodes every week (or two). Subscribe on your favorite podcast app, join the conversation on YouTube, and if this episode was useful, leave us a review and share with others! These are the best ways to help the show reach more people. Live well and RAK ON.Dr. Rak —Disclaimer: This episode is for informational and educational purposes only. It is not medical advice and does not replace a conversation with your own physician or healthcare provider. Always consult a qualified professional before making changes to your exercise, nutrition, or health routine.
- Apr 3, 20261h 13m
063 Why Men Have No Friends (And How To Change That)
What if the biggest barrier to healing isn't your body — but the belief that you have to fix everything alone?Want more from The Health Feast? Sign up for my free 5-day email series and learn how to make health habits stick with ease in your life. Visit rakyourlife.com to get started.Nearly half of middle-aged men say they feel lonely. One in five admit to having zero close friends.A couple years ago, I was one of those men. When my wife was diagnosed with breast cancer, I realized I had almost no close friends nearby. That's when I found F3 — a completely free men's movement that changed my life.Today I'm sitting down with Frank Schwartz (Dark Helmet), CEO of F3 Nation. He went from over 250 pounds and what he calls "curating the museum of himself" to now leading a movement that's reached over 100,000 men worldwide.In this episode we explore:Why the "lone wolf" mindset is destroying men's healthThe three Fs of F3: fitness, fellowship, and faith (and why the order matters)How naming, ritual, and identity create deeper transformationWhy leadership can be lonely — even in a movement fighting lonelinessWhat Frank would tell a man who feels completely stuck right nowThe completely free resource any man can access this weekWhether you're a man feeling this isolation yourself or you have someone in your life who is — this conversation will show you what's really going on and what's actually possible.Live well and RAK ON,– Dr. Rak 👊🏽Timestamps00:00 Dr. Rak's intro: The loneliness epidemic in middle-aged men02:43 Why men are struggling with isolation and the "lone wolf" mentality05:50 How society pushes individualism too far08:56 What is F3 and where did it come from?10:59 The three Fs: fitness, fellowship, and faith13:33 Why men connect "shoulder to shoulder" vs face to face17:12 The accountability factor and outsourcing responsibility18:51 Dr. Rak's personal F3 discovery story21:36 The raw vulnerability that emerges after physical exhaustion25:16 The power of naming, ritual, and tribal identity28:59 How nicknames represent a new chapter of life32:03 Frank's transformation: from "curating the museum" to authentic leadership36:20 The completion vs creation phases of a man's life42:45 Why leadership can be profoundly lonely48:52 Maintaining mental health as a leader53:12 The intentionality behind F3's common language58:44 Frank's advice to men who feel stuck: "Just stand up"1:05:52 Overcoming the mental barriers to getting started1:09:05 Frank's mindset tip: continuous improvement with no arrival point1:10:49 How Frank makes his own life a health feastDisclaimer: 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.
- Mar 20, 20261h 2m
062 This Former Olympian and Doctor Says One Daily Choice Could Help Save the Planet
If you’ve been paying attention to all the things: the chronic disease epidemic, a food system full of processed food, a planet that is genuinely struggling, then you feel it. The scale of it. The weight of it.And then comes the question that stops so many of us cold.Does anything I do actually matter?My guest today, Dr. Scott Stoll, has spent more than 20 years answering that question. He’s a former Olympic athlete turned physician who built the largest annual gathering of plant-based healthcare professionals in the world, bringing together thousands of clinicians and changemakers from across the globe. And he is one of the most gifted storytellers I’ve come across in this space — the kind of person who can make you feel something and think something at the same time.Does anything I do actually matter? After this episode, you’ll agree the answer a resounding yes. Live well and RAK ON,Dr. Rak 👊🏽⏱️ Episode TimestampsTimestamps0:00 – Dr. Rak's intro3:37 – What feels most urgent right now?6:07 – The plate as a convergence point7:37 – Why health became a personal responsibility9:49 – Why food is such a powerful entry point for change12:51 – Community as the multiplier15:56 – When Scott started seeing the plate as more than nutrition20:55 – Why a new kind of gathering is needed — the Power of the Plate24:40 – The origin of the Plantrician Conference (2013)30:01 – Living with urgency without burning out33:08 – How people actually make change — the power of story36:27 – The patient in the borrowed camper40:45 – The conference as a recharge47:44 – Healthcare as illness care, not health care50:43 – Health as a more wonderful life51:07 – Mindset tip: Maya Angelou and grace for the past53:26 – How Scott makes his own life a health feast55:52 – On storytelling and oration58:14 – How to find and register for the Power of the Plate ConferenceAbout Dr. Scott StollDr. Scott Stoll is a board-certified physician specializing in sports and regenerative medicine and an internationally recognized leader in lifestyle medicine and whole food plant-based nutrition. Before medical school, he was a member of the 1994 U.S. Olympic Bobsled Team at the Winter Games in Lillehammer, Norway.He co-founded the Power of the Plate Conference and the previous International Plant-Based Nutrition Healthcare Conference, which has grown into a global community of clinicians and changemakers. He has hosted week-long Total Health Immersions for over 16 years, helping hundreds of patients recover lost health, reverse chronic disease, and restore their quality of life.Connect with Dr. Scott StollWebsite: drscottstoll.comInstagram: @drscottstollofficialThe Plantrician Project: plantricianproject.orgPower of the Plate Conference — May 14–17, San Diego: poweroftheplate.orgDisclaimer: 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.
- Mar 3, 20261h 23m
061 Chronic Inflammation, Gut Health, and Why You Might Be Constipated | Dr. Will Bulsiewicz
What if the reason you’re still inflamed… isn’t what you think?Hey Health Feasters —You’re bloated.Foggy.Tired.You’ve cut foods.Added supplements.Tried protocols.Some things improve.But you still don’t feel right.In this episode, I sit down with Dr. Will Bulsiewicz, or Dr. B, a board-certified gastroenterologist, microbiome expert, and New York Times bestselling author of Fiber Fueled as well as his new book Plant Powered Plus. Dr. B and I unpack what might actually be going on.Because sometimes the issue isn’t effort.It’s the diagnosis.In this conversation, Dr. B breaks down three big ideas:1. Misdiagnosis is common. The most frequent cause of bloating is constipation, even when you “go every day.” Getting the diagnosis right matters more than trying another protocol.2. Inflammation isn’t the enemy. Chronic activation is. Seventy percent of your immune system lives in your gut. When the gut barrier breaks down, the immune system stays switched on. That’s very different from the short-term inflammation that helps you heal.3. Gut health is bigger than food. Sleep, circadian rhythm, stress, trauma, loneliness, and human connection all shape the microbiome. You can’t out-supplement a nervous system that never downshifts.This conversation reframes gut health in a powerful way.It’s not just about what you eliminate.It’s about what you restore.So if you’ve been trying hard and still feel off, this episode offers a clearer lens for understanding what’s happening, and where to focus next.Live well and RAK ON,– Dr. Rak 🌿 Want to Put This Into Practice? For $11/month (or $99/year), you can join our membership community where we practice this work together LIVE. Click here to sign up and learn more.⏱️ Episode Timestamps00:00 Dr. Rak’s intro03:05 – The first step: Get the diagnosis right05:29 – You might be constipated and not know it16:37 – Acute vs. chronic inflammation explained20:18 – The gut barrier, leaky gut, and 70% of your immune system24:35 – Gut health is more than food30:00 – Sleep, circadian rhythm, and morning cortisol36:55 – Why inflammation may tie your whole health history together41:26 – Empowerment, personalization, and why he wrote Plant Powered Plus48:13 – The “free” health tools: sleep, light, movement50:53 – Organic vs. conventional and the microbiome58:35 – Stress, safety, and the nervous system1:07:47 – Loneliness, purpose, and gut diversity|1:14:15 – Practical steps: nutrition, rhythm, brain–gut connection1:19:21 – Dr. B’s morning routine1:21:24 – The best things in life are freeDisclaimer: 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.
- Feb 17, 202652 min
060 What This Heart Doctor Wants You to Know Before it's Too Late
Hey Health Feasters —Have you ever been told your labs are “normal”… and still felt uneasy?Maybe your cholesterol is “a little high.”Your blood pressure is “borderline.”Your doctor says, “Let’s just keep an eye on it.”And at the same time, your social feed is full of people saying cholesterol doesn’t matter.Statins are poison.Carnivore fixes everything.This supplement will solve all your problems. It’s no wonder people feel confused.We’re surrounded by strong opinions and half-truths. And when it comes to heart disease — the number one killer in this country — that confusion carries real consequences.This week on The Health Feast, I sat down with Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver and former chair of the American College of Cardiology’s Nutrition and Lifestyle Work Group.He’s not just reacting to internet trends. He helped shape the actual guidelines.In this conversation, we talk about:- What actually causes heart disease- What heart disease “reversal” really means (and what it doesn’t)- Whether statins are always necessary- Why lifestyle medicine works and why and when Western medicine still has an important role- And how to lower your risk without falling for fadsDr. Freeman is thoughtful, evidence-driven, and refreshingly human and I know you’re going to love this conversation. So, if you’ve felt stuck between fear-based medicine and internet hype…If you want clarity instead of confusion…If you care about prevention instead of regret…this episode is for you.--------------------------🌱 Join the RAK ON TribeFor $11/month (or $99/year), you can join our membership community where we practice this work together. The RAK ON Tribe membership includes:- Live breathwork with Yang- Group strength training with Coach Alexander- Cook-alongs and monthly Q&A with me, Dr. Rak- A growing library of replays, resources, and recipes- A supportive, encouraging communityWe’re currently at 28 members, and once we reach 50, the membership price will increase. If you join now, you’ll be locked in at the founding rate of $11/month or $99/year. As the Tribe grows, so will the live events, guest sessions, and resources inside. Early members grow with us — and help shape what this becomes.If you’re looking for ongoing support, not just inspiration, this is where we build it.find out more at www.rakyourlife.com/rakon⏱️ Episode Timestamps00:00 Dr. Rak’s intro03:08 The Role of Lifestyle in Heart Health05:57 The Impact of Nutrition on Cardiology08:50 Reversing Heart Disease: Is It Possible?12:10 The Importance of Tailored Medical Advice15:02 Cultural Influences on Dietary Choices17:52 Creating Delicious and Healthy Alternatives20:47 The Power of Motivation in Lifestyle Changes24:06 The Nuances of Heart Disease Reversal26:58 The Allure of Supplements vs. Lifestyle Changes29:46 The Quick Benefits of Lifestyle Changes33:07 Finding the Right Medical Support36:03 The Challenge of Patient Resistance38:55 The Role of Healthcare Providers in Lifestyle Medicine41:49 Key Takeaways for Heart HealthDisclaimer: 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.
- Feb 4, 202636 min
059 RAK ON: Why You’re Overcomplicating Your Health, and What to Do Instead
Is getting healthier burning you out?Hey Health Feasters —Ever feel like you’re doing everything for your health… and it’s still not working?You’re meal prepping. Following a complicated workout split. Tracking macros. Taking supplements. Watching reels about cold plunges, red light therapy, and blood sugar spikes.And somehow… you’re exhausted. Burned out. Not even sure what’s working anymore.This week on The Health Feast, I’m back with Nick Smoot— my coach, a writer, and one of the clearest thinkers I know when it comes to keeping health simple.We explore why so many of us fall into the trap of over-optimizing — chasing hacks, piling on complexity, and never sticking with anything long enough to see results.Nick unpacks the power of doing fewer things better, and why most people need to standardize before they optimize — in their workouts, their nutrition, and their habits.So, if you’re tired of starting over, this conversation will help you clear the noise and get back to what actually works.Live well and RAK ON,– Dr. Rak 👊🏽Follow Nick Smoot:Instagram: @smoot_fitSubstack Newsletter: smootfit.substack.comLinkedIn: linkedin.com/in/smootfit🌱 Join the RAK ON TribeIf you’re looking for ongoing support — not just inspiration — the RAK ON Tribe is where we practice this work together.Membership includes:Monthly live breathwork with YangGroup strength training with Coach AlexanderCook-alongs and live events with Dr. RakA growing library of replays, resources, and recipesA supportive, encouraging community$11/month or $99/yearFirst month free with code RAKONLearn more and join the RAK ON TribeTimestamps00:00 – Why health feels harder than it should01:53 – The trap of overcomplicating your routine06:24 – “Standardize before you optimize”12:18 – Info overload and decision fatigue16:49 – Nick’s own simplicity breakthrough21:07 – Signs you’re making it too complex25:44 – What sustainable health actually looks like31:12 – Letting go of shame and keeping it simpleDisclaimer: 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.
- Jan 7, 202657 min
058 Why Getting Healthier Feels Harder Than It Should with Dr. Regina Ragasa, DO, DipABOM, DipABLM
Why does getting healthier feel harder than it should?With the new year upon us, a lot of us are thinking more seriously about our health goals.We’re paying attention. We’re putting in effort. And it’s frustrating when that effort doesn’t seem to translate into results.That frustration doesn’t just show up in January.It shows up anytime you decide your health matters.This week on The Health Feast, Po and I are joined by Dr. Regina Ragasa, a physician who works with patients every day who are doing “the right things” and still feeling stuck.Dr. Ragasa is triple board–certified in family medicine, lifestyle medicine, and obesity medicine, and she helps patients achieve sustainable, compassionate weight loss by addressing root causes rather than quick fixes.In this episode, we explore:- Why so many well-intentioned health efforts stall, even when you’re working very hard to do everything right- What often gets missed beneath the surface when progress feels slower than expected- How small, meaningful shifts can completely change the trajectory of your health- Why protein quality matters more than most people realize- Why compassion is a practical ingredient for change that actually lastsIf you’ve ever felt like you’re trying hard and still wondering what’s not clicking…If you’ve blamed yourself when things didn’t move the way you expected…This episode offers a steadier, more honest way forward.So if you’re putting in the effort and wondering what you might be missing, you’re in the right place.Live well and RAK ON,– Dr. Rak 👊🏽=======About Regina Ragasa, DO, DAOBM, DipABLMDr. Regina Ragasa is a physician triple boarded in family medicine, lifestyle medicine, and obesity medicine who helps patients achieve sustainable weight loss and better overall health. Her work focuses on people who are genuinely trying to get healthier, often doing many of the “right things,” and still feeling stuck.She blends evidence-based lifestyle medicine with practical, real-world care, emphasizing food quality, sustainable habits, and compassion rather than restriction or shame. Dr. Ragasa is especially known for helping patients rethink protein, navigate a challenging food environment, and make changes that actually fit into busy lives.Her approach blends evidence-based lifestyle medicine with practical clinical care, focusing on food quality, sustainable habits, and compassion rather than restriction or shame. Dr. Ragasa is especially known for helping people rethink protein, navigate a challenging food environment, and make changes that actually fit into busy, modern lives.In her work and teaching, she emphasizes that the problem is rarely a lack of effort or willpower, it’s often the system, the messaging, and the way we’ve been taught to define “healthy.” Her goal is to help people move forward with clarity, confidence, and tools that support lasting change.=======🔗 Links + Resources• 📸 Instagram: CaliWellnessDocTimestamps00:00 – Why Does Getting Healthier Feel So Hard?01:18 – “I’m Eating Clean… Why Am I Still Stuck?”04:31 – The Protein Mistake Almost Everyone Makes08:59 – The Patient Case That Changed Everything15:29 – Why “Just Try Harder” Doesn’t Work24:32 – You’re Not Broken — The Food System Is31:12 – Are Medications a Shortcut or a Tool?41:10 – Why Self-Compassion Is the Missing Skill50:59 – Health Is a Practice, Not a Finish Line
- Dec 2, 202525 min
056 Your Food Noise Is Out of Control — Here’s How to Stop It
What if the reason you can’t stop thinking about food… has nothing to do with willpower?For so many of us, food isn’t just fuel — it’s noise. It’s the constant hum in the back of the mind: What should I eat? What shouldn’t I eat? Why did I eat that? Why can’t I stop thinking about food?It’s exhausting.And it’s far more common than most people realize.In this week’s episode, Po and I sit down for a raw, honest conversation about food noise — why it happens, how stress and strong emotions make it louder, why our modern food environment works against us, and what it actually takes to quiet the mental chatter around eating.We talk about cravings, comfort, GLP-1 medications, rumination, and the emotional patterns so many of us carry: the guilt, the judgment, the feeling that we “should” be doing better. And we explore the deeper truth — that food noise isn’t a personal failure. It’s a signal. And when we learn how to listen to it with curiosity rather than criticism, everything begins to shift.In this episode, we explore:What “food noise” really is — and why it’s so overwhelmingHow stress, emotions, and our environment shape cravingsWhy GLP-1 medications quiet food noise (and why that matters)How food noise steals your bandwidth and self-trustWhy restriction often makes food noise louderPractical ways to create space, awareness, and calm around foodHow mindfulness, fasting, and silence can retrain your brainThis conversation is vulnerable, honest, and filled with the kinds of insights Po and I have learned firsthand — for me, as a clinician, and for both of us, as humans navigating our own relationships with food.If you’ve ever felt like food takes up too much mental space… if you’ve blamed yourself for your cravings… or if you’re looking for a more compassionate, sustainable way to relate to eating — this episode is absolutely for you.Live well and RAK ON,– Dr. Rak 👊🏽 👊🏽 Want more? More strength. More flavor. More awareness. More community.If that’s you, you can join the RAK ON Tribe and get access to:All Strong for Life classesAll Live Mindful Meals with Dr. Rak cook-alongsMonthly Breathwork with YangComing soon: Monthly Q&A with Dr. Rak. Get your health questions answered.Event replays, recipes, meditationsA supportive, plant-forward communityA private space that makes health feel like a feast, not a fight🍽️ Membership is $11/month or $99/year 🎁 First month free with code RAKON 👉 Learn more and join the RAK ON Tribe
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About The Health Feast
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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