RAK ON: How 10 Minutes In My Car Transformed Everything

Dr. Rak (“rock”) here.

This week, fresh off of sharing my journey with Rip Essylstein on the Plantstrong Podcast, I'm reflecting on my path to better health and Lifestyle Medicine. In our conversation , I delved into how mindfulness and meditation have been instrumental in reshaping my life's journey. Yet my exploration into these practices was not driven by a quest for spiritual enlightenment but rather by a deep yearning to experience life through a new lens.

Back in 2015, as my wife and I were juggling our medical careers and anticipated the arrival of our third child, I found myself at a crossroads. The joy of our growing family was shadowed by a deep sense of overwhelm.

For many years, my response to this overwhelm was to seek comfort in numbing food, frequently fast food, which I'd eat alone in my car after work. And though my home was filled with love, it also became the unintended recipient of the day's accumulated stress and my numerous grievances. I didn’t realize the ripple effect this negative energy had on my family.

The turning point came when my wife bravely called this out. One night, she asked me, “How is it fair that the people you love the most get the worst version of you?” Even though those words stung at the time, looking back, this was an act of kindness. Her honesty came from a place of love, and it was my wake-up call to change.

In my search for help, I skeptically attended a workplace wellness session on happiness at the hospital where I worked, and what unfolded there was eye-opening. Happiness, I discovered, wasn't something that happened to us — it was a choice we made every day through our deliberate actions and mindset. In the session, we explored the power of gratitude, and the simple act of expressing appreciation to a colleague left me unexpectedly uplifted. It was a light bulb moment. Perhaps happiness was a choice.

The session also introduced mindfulness meditation, emphasizing that just 10 minutes a day could fundamentally alter my relationship with my thoughts and, consequently, how I experienced life. Intrigued, I decided to give it a try.

I began practicing meditation in my car of all places, after work. Those 10 minutes quickly became a sanctuary amid my hectic life. The practice was simple: just me, my breath, and a guided meditation app. Yet its impact was anything but simple, and its ripple effects have been monumental.

This practice helped me see the difference between reacting out of habit and responding with intention. My family noticed the change before I did, with my wife pointing out that I was more positive and present when I came home. There was a new lightness in my being.

This transformation was the first of many steps that led me down a path I could never have anticipated—one where I not only changed my diet and lifestyle but also ultimately shifted my career to one aligned with those values. Reflecting on the profound shifts meditation brought into my life, it remains a non-negotiable daily practice for me. The benefits—clarity, calm, and a grounded presence—are invaluable assets that continue to enrich my journey. Indeed, this is why Awareness is the A in RAK.

So let’s RAK our Week by remembering that we all have the power to choose deliberate actions that cultivate happiness. Small changes, practiced consistently, can lead to profound personal growth and happiness and ripple into the lives of those around us. Let's find our own version of “10 minutes in the car after work,” whatever that may look like, and see where it takes us.

Roots Reflection ??:

• Reflect on a moment when you felt a profound shift within yourself. What prompted this change? Was it a realization, an experience, or perhaps a conversation? Consider how this moment has influenced your current path.

Awareness Action ????:

• Set aside 10 minutes each day this week for a mindfulness practice that suits you. It could be meditation, a mindful walk, or simply sitting quietly and focusing on your breath. Pay attention to the thoughts and feelings that arise. Note them without judgment and gently return your focus to your breath or surroundings. And if you’re looking for a guided app, I recommend Smiling Mind (iOS and Android, more guidance) and Oak (iOS only, less guidance). Both are completely free, including advertisement-free.

Kindness Opportunity ??:

• Reach out to someone who has impacted your life, perhaps someone who inspired a change in you or supported you through a transformation. Express your gratitude to them. This could be through a message, a phone call, or a handwritten note. Let them know the specific ways they've helped you grow and how much you appreciate their presence in your life.

JOIN THE NEXT COOK ALONG WITH DR. RAK!

??? Mindful Meals w/ Dr. Rak: Spice Up Your Health! ???

?? Date: Sunday, March 24, 1 PM PST/ 4 PM PST

?? Cost: $35?(RAK ON Subscribers can save $25 off their first Mindful Meal with Dr. Rak! Use discount code RAKON25 at checkout). Included in RYL Membership

?? Sign up here

What’s in store for you:

?? Cook delicious plant-based recipes that highlight various spices.

?? You will get a shopping list one week in advance.?

??? Gain insights into the health benefits of various spices?

?? After the event, you will receive access to the recording, ensuring you can revisit the experience anytime.

?? Additionally, you’ll receive a recipe guide and Dr. Rak's e-booklet "Optimize Your Health and Enjoyment with Spices"

What's on the menu?

?? ?? a vibrant Indian-Inspired Salad with Mango and Spiced Tahini Dressing

?? ??? flavorful spiced Rajma (kidney bean curry) with brown rice

???? Dr. Rak’s Easy Peasy Spiced Berry Crumble for dessert

Can't attend due to financial constraints? Please email [email protected]. A limited number of subsidized tickets are available.

RAK ON Live! Dr. Rak’s Weekly Wellness Livestream Every Wednesday at 11AM PST / 2PM EST! Dive into the world of Lifestyle Medicine with Dr. Rak’s weekly livestream, which focuses on lifestyle medicine, behavior change, and mindfulness. Whether you're a seasoned wellness enthusiast or just beginning your journey, these sessions offer valuable insights to enhance your well-being.

Can't join live? Catch up anytime with our post-stream recordings. Watch Live or Recorded on YouTube and make sure to SUBSCRIBE so you never miss an episode.

Last week, Dr. Rak discussed the importance of self-compassion and how to show yourself more love!

The Health Feast Corner ??

If you’ve been enjoying The Health Feast, please do us a favor by subscribing to the podcast on your favorite platform (Apple Podcasts , Spotify ) and leaving a review. Your support is much appreciated!

Episode 24: Healing Eyes and Saving Lives with Shilpi Pradhan, MD, DipABLM. In this episode of 'The Health Feast,' Dr. Rak is joined by Dr. Shilpi Pradhan, an ophthalmologist and an innovator in Lifestyle Medicine and publishing. Dr. Pradhan delves into her transformative journey into lifestyle medicine after a personal health scare, which not only led to significant improvements in her well-being but also the unexpected birth of her third child at age 40 after lifestyle changes corrected underlying hormonal issues. As a result, she has shifted in her medical practice towards embracing and educating patients on the principles of lifestyle medicine. Additionally, Dr. Pradhan offers a glimpse into the world of self-publishing with her project 'How Healers Heal,' a compilation of powerful healing stories from lifestyle medicine practitioners. This episode unveils the profound impact of nutrition, the therapeutic power of personal narratives in healing, and the unique ability of self-publishing to spread these essential messages of health and wellness. Listen On Apple Podcasts | Spotif y | Substack | YouTube

Episode 23: Transforming Chronic Pain. In this episode of The Health Feast, Dr. Rak and Po explore chronic pain's intricate dynamics, emphasizing its realness and the importance of validation. They delve into the brain's role in pain processing, highlighting how psychological and social factors shape one's experience. They provide practical insights on managing chronic pain by discussing modulation techniques like mindset and social support. The episode culminates in a soothing breathing meditation led by Dr. Rak, inviting listeners to embrace mindfulness and breath awareness in nurturing their pain. With empathy and actionable advice, this episode aims to empower listeners on their journey to understanding and addressing chronic pain, ultimately enriching their lives. Listen On Apple Podcasts | Spotif y | Substack | YouTube

Thanks for walking this path with me. I always look forward to hearing your stories and insights, so feel free to hit reply or join the RAK ON chat and share a bit of your world. Or pass this message along to someone who could use a boost of Reflection, Awareness, and Kindness in their life.

Live Well and RAK ON,

Dr. Rak ????

Want to level up your health journey? Join Dr. Rak and the supportive community of RAK Your Life .

Join a RYL Tribe, where group support and friendships are key to transformation in these weekly coaching groups. Our Plant-Based Tribe meets on Monday evenings at 730pm EST (only 3 spots remain!), or join our new Blood Pressure Tribe, starting this week on Wednesdays at 4pm EST (only 5 spots remain!).

You can also work with Dr. Rak individually for 1:1 medical care and get a Lifestyle Medicine doctor on your side to help oversee your care, reverse chronic diseases, and optimize your health and longevity.

Discover more and sign up for a Tribe or 1:1 care with Dr. Rak on the RAK Your Life website .