RAK ON: Why We Do Hard Things

Dr. Rak (“rock”) here.

This week, I’m reflecting on the value of doing hard things—those we intentionally seek out and those that find us unexpectedly. Through both my foray into Obstacle Course Racing (OCR) and my wife's courageous journey through breast cancer, I’ve come to appreciate the growth and resilience that challenges offer.

Over the past six years I’ve learned OCR is more than just a physical test; it builds mental fortitude and fosters strong connections with others. Set against stunning backdrops, these races demand strength, stamina, and perseverance. For someone who was relatively inactive for most of my life, stepping into the world of OCR was a leap of faith fueled by a desire to push my limits and discover what I'm truly capable of.

The images above say it all. They capture the grit of my OCR experiences, including the humbling moments of cramps that brought me to my knees on several occasions. You might be wondering, why do I keep doing these races if I keep cramping up? But after each challenge, I’ve only felt a stronger resolve to push further, to train harder, not just to complete the next race but to better myself. In these moments, I feel truly alive and aligned with who I aspire to be.

There's another story in these images: my teammates. Their encouragement during each mile, their strategies to overcome each obstacle, and our shared celebration at the end of the day transformed each painful cramp into a chance to grow.

As I’ve previously reflected on , my wife's battle with breast cancer has mirrored this journey, albeit on a much more profound scale. Faced with fear, uncertainty, and the unknown, we have tackled every obstacle head-on: surgery, chemotherapy, and radiation. Remarkably, this experience has brought us closer to our loved ones, strengthened our resilience, and instilled a deeper gratitude for each precious day.

Both these experiences have underscored a profound truth: adversity doesn't just challenge us; it strengthens us, giving us exactly what we need to grow. Key to this growth is facing obstacles head-on and relying on the support of a committed team.

This June, I'm taking on the Spartan obstacle course race in Monterey, CA, alongside my incredible teammates from F3, a free men's workout group I joined last November. Our mission extends beyond conquering obstacles. We’ve named our team ‘Ruck Cancer,’ inspired by our Friday morning tradition of rucking (hiking with a weighted pack), and we're raising money for Bay Area Cancer Connections (BACC) . BACC provides emotional support groups, counseling, wigs, bras, and wellness classes, completely free of charge, to women confronting breast and ovarian cancer. Their compassionate work during my wife's cancer journey has been invaluable, providing support when we needed it most.

With my wife’s treatments behind us and looking forward to a hopeful future, I’m driven to give back. Join our mission and donate to ‘Ruck Cancer’ and BACC here . Your contribution will help lighten the load for other women and families during one of the most difficult times in their lives by enabling BACC to extend the same level of care and support to others navigating this challenging journey.

So let’s RAK Our Week by embracing challenges not just as obstacles but as opportunities to discover our true potential and make a meaningful difference in the world. Every hardship presents a chance for growth, strength, and connection. Let’s approach each challenge as a catalyst for change, where we become the architects of a stronger, more unified, and resilient tomorrow.

Roots Reflection ??:

• Think back to a time when you overcame a challenge. What strength did you discover within yourself? Reflect on how this moment has rooted you more deeply in your understanding of resilience and growth.

Awareness Action ????:

• This week, pay attention to the support systems around you—friends, family, and community groups. Acknowledge their importance and consider how to contribute to and draw strength from these networks.

Kindness Opportunity ??:

• Identify someone in your community facing a challenge. Offer your support, whether it's a listening ear, a helping hand, or a kind word. Small acts of kindness can lighten loads and fortify bonds, reminding us that we're stronger together.

RAK ON Live! Dr. Rak’s Weekly Wellness Livestream Every Wednesday at 11 AM PST / 2 PM EST! Make sure to SUBSCRIBE so you never miss an episode. 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

Last week, Dr. Rak discussed Loneliness in Men and the upcoming Mens Peak Tribe, launching in May. You can sign up for the waitlist for the Mens Peak Tribe here .

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 26: Embracing Joy in Our Health Journeys with Dr. Michelle Segar, PhD, MPH, MS. In this episode of The Health Feast, Dr. Rak and Po engage in a compelling conversation with Dr. Michelle Segar, a renowned expert in health motivation and sustainable behavior change from the University of Michigan. Dr. Segar shares groundbreaking insights from her research and her books "No Sweat" and "The Joy Choice," highlighting innovative strategies for redefining exercise as a source of joy and navigating the challenges of maintaining healthy behaviors amidst life's unpredictability. This discussion offers a deep dive into the psychological underpinnings of motivation, the transformative concept of the "Joy Choice," and practical advice for integrating lasting health practices into daily life. Tune in to gain valuable perspectives on turning exercise and self-care from chores into cherished parts of your routine, ensuring a journey towards health that is not just sustainable but also enjoyable. Listen On Apple Podcasts | Spotif y | Substack | YouTube

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

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 accountability are key to transformation in these weekly health education groups.

• Our Plant-Based Tribe meets on Monday evenings at 730pm EST/ 430pm PST (only 2 spots left!)
• Our Blood Pressure Tribe meets Wednesdays at 4 pm EST / 1pm PST (only 4 spots left!).
• Our Mens Peak Tribe will start in early May 2024. Days/times are TBD (only 6 spots left!)

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 express your interest with Dr. Rak on the RAK Your Life website .

Click here to put your name on the Waitlist!