The Health Feast Dr. Rak and Po

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 Im

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.
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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.

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.
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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 develope

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:

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.