Discover the secrets to living a fulfilling life full of vitality with Bob and Fran German, a remarkable couple in their 80s who have redefined healthy aging. In this episode of The Health Feast, Dr. Rak and Po dive into Bob and Fran's inspiring journey from battling chronic illnesses to achieving vibrant health through a holistic lifestyle. They discuss how a plant-based diet, mindfulness practices, and staying active have transformed their lives. Bob and Fran also share their experiences teaching Tai Chi and Qigong, volunteering, and fighting human trafficking. Gain practical tips, heartwarming stories, and insights into the essence of true vitality and joyful living at any age.

Guest Bio Bob and Fran German are an inspiring couple in their 80s, living life with extraordinary vitality and joy. They have traveled to over 75 countries, raised a wonderful family of three children and four grandchildren, and enjoyed successful careers. Their journey has been marked by their roles as human rights activists, martial artists, mediators, negotiators, students and teachers in the Buddhist tradition, public speakers, and international volunteers. They continue to serve as advisers to various non-profit organizations and businesses globally.

Bob and Fran have faced and overcome significant health challenges, transforming their lives through a commitment to holistic well-being. They strongly believe that aging does not have to mean declining health. Instead, they advocate for being proactive about health through research, alternative methods, and lifestyle changes. This approach has enabled them to stay young in mind, body, heart, and spirit.

Their passion for helping others has driven them to share their knowledge and experiences, aiming to inspire and support others in leading healthier and happier lives. They emphasize the importance of living with purpose, staying active, reducing stress, and maintaining meaningful connections.

Through their website and YouTube channel, Bob and Fran continue to educate and motivate people around the world to embrace a vibrant and balanced lifestyle. Online Platforms: Website: Health Lifestyle With Bob and Fran YouTube Channel Non profit: ACT (Abolish Child Trafficking) Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.

Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com

Join Dr. Rak and Po on The Health Feast as they welcome Charles Inniss, a certified health and wellness coach with a doctorate in physical therapy from Boston University, for one of their most insightful and impactful episodes yet. Charles delves into the power of mindset and shares practical tips and daily mental workouts to foster optimism and transform stress into joy. The conversation explores finding meaning in work, enhancing self-awareness, and building resilience through gratitude and self-compassion. Packed with actionable advice and personal anecdotes, this episode is a must-listen for anyone looking to live a more fulfilling and joyful life. Takeaways

• The timing and readiness for positive change are crucial, and individuals may need to acknowledge and sit with their emotions before moving toward growth.

• Self-compassion and self-appreciation play a significant role in mental wellness and personal growth.

• Gratitude and focusing on the positive aspects of life can elevate well-being and decrease symptoms of depression.

• The concept of post-traumatic growth highlights the potential for growth and positive change following trauma.

• Rehabilitating the mind through self-care, self-compassion, and seeking support is essential during challenging times. Small, consistent doses of positivity are essential for cultivating emotional well-being.

• Self-awareness plays a crucial role in understanding and improving emotional wellness.

• The ripple effect of positive influence can have a significant impact on behavior change and emotional well-being.

• Mindfulness and meditation are powerful tools for enhancing emotional wellness and mindset. Cultivating optimism and positivity is crucial for emotional wellness.

• Finding meaning in work can transform the experience of a challenging job.

• Shifting from threat to challenge and hassle to uplift can change the experience of stress at work.

• A short daily optimism workout can transform mental and emotional health.

• Service and compassion can be meaningful aspects of challenging jobs, contributing to a sense of purpose and fulfillment.

Online Platforms: Website: CharlesInniss.com

Free Ebook: A Happy Mind

YouTube Channel: Charles Inniss

Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.

- Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.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.

Dr. Rak and Po are thrilled to welcome Jill and Jeffrey Dalton from The Whole Food Plant-Based Cooking Show. With nearly 400,000 YouTube subscribers and two bestselling cookbooks, the Daltons have been transforming kitchens and lives for nine years with their delicious plant-based recipes. In this episode, they share their journey from facing significant health challenges to embracing a whole-food, plant-based diet. They discuss their adventurous move to New Zealand, their dietary experiments, and the pivotal moment they discovered Dr. Fuhrman's "Eat to Live." The Daltons offer practical tips for making plant-based eating accessible and enjoyable, emphasizing the importance of involving kids in cooking. They also explore how their Bahá'í faith influences their commitment to service, community, and integrity. This inspiring conversation is packed with heartfelt stories and practical advice, perfect for anyone looking to embrace a healthier, plant-based lifestyle.

Takeaways

• The food industry manipulates our taste buds and creates addictive foods.

• Transitioning to a healthier way of eating requires a gradual change and allowing our bodies to adapt.

• Understanding the influence of marketing can help us make more informed food choices. Transitioning to a plant-based diet can help liberate individuals from food addiction and improve their health.

• Finding delicious and easy-to-make plant-based recipes is key to sustaining a plant-based lifestyle.

• Being plant-based has a positive impact on the environment, addressing climate change and reducing carbon emissions.

• A plant-based diet also addresses food injustice and animal cruelty.

• Starting a YouTube channel can be challenging, but consistency and perseverance can lead to success.

• Creating a community and offering additional content through a membership program can provide financial support and a closer connection with the audience.

• Maintaining integrity and only promoting products or services that align with your values is important for building trust with the audience.

• Direct communication with the audience can be valuable in building a loyal and engaged community. Moderating a community can be challenging and time-consuming

• Batch cooking and combining staple ingredients throughout the week can make meal preparation easier

• Involving kids in the cooking process can empower them and help them develop culinary skills

• The Ninja Creami is a game-changer for making healthy and creamy ice cream

• Simplicity is key in creating plant-based recipes that are accessible and easy to make.

• Service is a way of life

Online Platforms: Whole Food Plant Based Cooking Show Website Whole Food Plant Based Cooking Show on YouTube

Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.

- Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots are available! Visit us at https://www.rakyourlife.com

- Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

In this episode of The Health Feast, Dr. Rak welcomes James Wilks, former MMA fighter, elite Special Forces trainer, and the mastermind behind the groundbreaking documentary The Game Changers. James shares his incredible journey from overcoming severe knee injuries to revolutionizing the conversation around plant-based nutrition. The film, viewed by over 200 million people, challenges longstanding myths about meat and athletic performance, showcasing the powerful benefits of plant-based eating. In their conversation, Dr. Rak and James delve into the making of the documentary, the challenges faced, and the impact it has had on public perception. They also discuss the exciting sequel, The Game Changers 2, and James's ongoing mission to combat misinformation in the nutrition industry.

James also shares the vision and mission of his innovative plant-based protein company, FȲTA. Listeners of the podcast can save 10% using offer code HF10 at checkout. Visit https://fyta.com/discount/HF10

This episode is a must-listen for anyone interested in health, fitness, and the transformative power of a plant-based diet. Timestamps:

[00:52] - Dr. Rak’s Introduction to James Wilks [07:28] - Unexpected Impact [09:09] - Early Filming and Journey to Make the Film [18:51] - Maintaining Control and Mission Integrity [21:02] - Addressing Critics and Misinformation [22:52] - Transitioning to a Plant-Based Diet [26:21] - The Mission of The Game Changers Institute [28:39] - Vision for The Game Changers 2 [31:02] - Thoughts on the Carnivore Diet [35:11] - Introducing FȲTA Plant-Based Protein [36:59] - Benefits and Features of FȲTA [42:14] - Battling Misinformation [44:29] - What James is Bringing to The Health Feast [47:29] - A Day in the Life of James Wilks Guest Bio: James Wilks is a film producer, vegan activist, and former professional mixed martial artist. He is best known for directing and starring in The Game Changers, a documentary that has been seen by over 200 million people and is arguably the most-watched documentary of all time. According to Google Trends, interest in plant-based diets tripled within a week of the movie being released on Netflix. As an MMA fighter, James made his professional debut in the UFC in 2009 and was crowned welterweight champion. Extensive injuries eventually caught up with him, and he retired from professional MMA in 2012. Setting off on a path of physical recovery, James researched how diet might help him train faster and better. He came across a study on the original Roman gladiators and found their diets were predominantly vegetarian. This sparked his decision to follow a plant-based diet himself. The Game Changers followed James through his recovery and adoption of a vegan diet. James experienced huge benefits, including increased physical stamina and improved health markers. In the documentary, James discussed his findings with other elite athletes who follow plant-based diets, including Arnold Schwarzenegger, Lewis Hamilton, and Dotsie Bausch. The show also looked at the potential environmental benefits of decreased meat consumption. In November 2019, Joe Rogan addressed the documentary on his podcast with paleolithic diet proponent Chris Kresser. Both harshly criticized it. A month later, Rogan invited James on his show alongside Kresser to debate the topic. The resulting four-hour discussion caused Rogan to change some of his own views. “James knocked it out of the park and defended himself and the film quite spectacularly,” Rogan said.

James is also the founder of FȲTA, an innovative plant-based protein company that uses whole ground lupin bean and upcycled barley protein to deliver best-in-class nutrition.

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Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots available! Visit us at https://www.rakyourlife.com

Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and at thehealthfeast.com.

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

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 Clip 00:01:02 Dr. Rak’s Intro 00:03:50 Meet Jason Gutman: The Good Kind of Troublemaker 00:06:26 The Philosophy of Salutogenesis vs. Pathogenesis 00:09:31 Jason's Personal Wellness Journey: From Overweight Teen to Wellness Coach 00:17:34 The Power of Self-Love and Lifestyle Medicine 00:24:51 Navigating the Complexities of Self-Care and Emotional Eating 00:32:00 Finding Joy in Healthy Behaviors: The Shift from Chore to Gift 00:37:58 Unlocking Motivation for Exercise 00:39:18 The Power of Small Steps in Lifestyle Change 00:40:18 Building a Positive Self-Identity Through Incremental Wins 00:40:47 The Role of Awareness and Identity in Wellness 00:41:23 Transformative Anecdotes: Personal and Family Wellness Journeys 00:42:47 Challenging Extreme Diet and Exercise Cultures 00:45:53 Creating a New System for Health and Wellness 00:52:20 The Importance of Personal Effort in Wellness Coaching 00:56:42 The Ripple Effect of Lifestyle Changes 01:00:05 Normalizing Support and Guidance in Wellness 01:01:57 Envisioning a Healthier Society Through Individual Change 01:09:31 Closing Thoughts and the Future of Wellness

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 Recap 06:18 The Decision to Undergo Bariatric Surgery 27:50 Reflecting on the Decision to Undergo Weight Loss Surgery 34:09 Overcoming Food Noise and Shifting Cravings 45:17 The Importance of Resilience in the Journey to Better Health

- Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a Tribe for a transformative health journey. Limited spots are available. Visit us at https://www.rakyourlife.com.

- Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about

Follow @thehealthfeast on IG and YT for more. The Health Feast is available wherever you get podcasts and thehealthfeast.com.

Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

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 Childhood 00:56 Meeting Gebre: A Journey of Transformation 06:15 Gebre’s Origin Story: From Rural Ethiopia to Medical Excellence 08:18 The Struggles and Triumphs of Pursuing Education 12:25 The Journey to Becoming a Board Certified Physician in the U.S. 37:57 Embracing a New Perspective on Medicine and Health 45:30 Challenging the Status Quo: A Doctor's Transformation 51:20 Revolutionizing Diabetes Management with Lifestyle Medicine 52:03 The Power of 10-Minute Consultations 52:56 Preparing for Patient Encounters: A Personalized Approach 55:13 Empowering Patients in Rural North Carolina 55:49 Overcoming Systemic Resistance to Lifestyle Medicine 01:04:25 Personal Journey: From Burnout to Empowerment 01:11:09 The Impact of Lifestyle Medicine Beyond the Clinic 01:11:47 Balancing Professional Commitment and Self-Care 01:25:26 The Future of Medicine: A Call to Action 01:28:33 Closing Thoughts: Food as the Foundation of Health

Online Platforms: Connect with Dr. Nida on LinkedIn

Guest Bio: Gebreselassie (Gebre) Nida, MD, is a full-time general endocrinology practitioner in North Carolina. He is board-certified in internal medicine, endocrinology, and lifestyle medicine.

He was born and raised in Ethiopia, where he attended undergraduate and medical school. He did his residency in internal medicine and a fellowship in endocrinology, diabetes, and metabolism in Michigan.

Dr. Nida always attempts to provide compassionate, comprehensive, patient-centered assistance in patients' healthcare decisions. He practices evidence-based medicine and, as much as he can, engages patients in sometimes serious discussions to clear up myths and misinformation.

Dr. Nida is a member of many medical societies, including the American Diabetes Association, American Association of Clinical Endocrinology, North Carolina Medical Society, and American College of Lifestyle Medicine. He is the chair of the Cone Health lifestyle medicine steering committee.

Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com.

Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com

Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.