RAK ON: The Unspoken Invitation to a Healthier Life

Dr. Rak (“rock”) here.

This week, I’m reflecting on the subtle art of inspiring change in our loved ones, especially in moving towards a healthier diet and lifestyle. How do we guide our family and friends on this path without meeting with outright resistance?

In a recent conversation on The Health Feast, our guest, David Goldman, highlighted the power of quiet strength in motivating others. David is a distinguished sports nutritionist, exercise physiologist, and the chief science advisor for ‘The Game Changers’ documentary . He talks about leading by example — showing restraint instead of preaching, exuding confidence in our choices, and living those choices consistently. David also champions the idea of making it a party, a method that infuses fun and curiosity into the transition, naturally attracting others to this healthier lifestyle.

Check out the full conversation with David Goldman at The Health Feast, where we explore a breadth of topics, including anxiety and sensory overload, the benefits of plant-based diets, and the effective dose of strength training for optimal health. Links down below!

This philosophy deeply resonates with me, both professionally and personally. When I first embraced a plant-based diet, my eagerness to share its benefits occasionally made me overlook whether others were open or ready for such a change. This oversight sometimes led to unexpected strong resistance, especially from those closest to me. I’ve since learned to practice patience and understanding as I share my journey and guide others.

David's emphasis on quiet strength—leading by example with confidence and consistency—is a powerful reminder that actions often speak louder than words. By living out the benefits of a healthier lifestyle, we not only demonstrate real leadership but also illuminate a path that others might feel inspired to explore on their own.

Finally, making our healthy eating into a party, as David suggests, transforms the narrative from one of sacrifice to one of shared joy. This reminds me of my family's regular taco nights—a highlight of our week—filled with laughter, delicious plant-based tacos, fresh guacamole, hot sauce, and moments of genuine connection. This atmosphere of enjoyment and fun invites participation from my entire family and fosters a natural attraction to healthier choices.

So let’s RAK Our Week by leaning into our own quiet strength. How can we highlight the joy of our journey and inspire those around us to join in the celebration of health and vitality?

Roots Reflection ??:

• Reflect on a time when someone's quiet strength and joyful demeanor inspired a change in you. How did their actions guide you?

Awareness Action ????:

• For the week ahead, consciously embody the change you want to see, whether it's in diet, exercise, or mindfulness. When you feel the impulse to verbally share this journey, pause and choose action over words. Reflect daily on this experience, noting any changes, no matter how slight, in both yourself and others.

Kindness Opportunity ??:

• Invite your family or a friend to brainstorm and prepare a fun, plant-based meal together. Incorporate everyone's favorite ingredients or try a new recipe. This activity strengthens bonds with those you share the meal with and reinforces the idea that healthy choices can be both delicious and enjoyable. It captures the essence of "making it a party" in our journey toward wellness.

JOIN THE NEXT COOK ALONG WITH DR. RAK!

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

?? Date: THIS 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 and prep guide after signing up

??? 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 the full recipe guide and Dr. Rak's e-booklet "Optimize Your Health and Enjoyment with Spices"

What's on the menu?

?? ?? a vibrant Indian-Inspired Kale 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 How to Bring Your Family Along with You on Your Health Journey.

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!

NEW EPISODE! Episode 25: Changing the Game of Health & Performance with David Goldman, MS, RD, CSSD, CSCS. In this episode of The Health Feast podcast, Dr. Rak and Po are joined by David Goldman, MS, RD, CSSD, CSCS, an acclaimed sports nutritionist and exercise physiologist known for his role as Chief Science Advisor for The Game Changers documentary. Their conversation dives into managing anxiety and sensory overload, the benefits of plant-based nutrition, and the concept of a 'minimum effective dose' for exercise. David shares personal stories and insights on achieving balance, the value of genuine connections over social media, and the importance of a mindful, holistic approach to health and well-being. Discover how embracing simplicity and mindfulness can enhance your life's journey. Listen on Apple Podcasts | Spotify | Substack | YouTube

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

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/ 430pm PST (only 2 spots remain!)
• Our Blood Pressure Tribe meets Wednesdays at 4pm EST / 1pm PST (only 5 spots remain!).
• Now recruiting for our Men’s Health Tribe (to start later this spring, day/time TBD). 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 membership with Dr. Rak on the RAK Your Life website .