Why does getting healthier feel harder than it should?

With the new year upon us, a lot of us are thinking more seriously about our health goals.

We’re paying attention. We’re putting in effort. And it’s frustrating when that effort doesn’t seem to translate into results.

That frustration doesn’t just show up in January.

It shows up anytime you decide your health matters.

This week on The Health Feast, Po and I are joined by Dr. Regina Ragasa, a physician who works with patients every day who are doing “the right things” and still feeling stuck.

Dr. Ragasa is triple board–certified in family medicine, lifestyle medicine, and obesity medicine, and she helps patients achieve sustainable, compassionate weight loss by addressing root causes rather than quick fixes.

In this episode, we explore:

- Why so many well-intentioned health efforts stall, even when you’re working very hard to do everything right

- What often gets missed beneath the surface when progress feels slower than expected

- How small, meaningful shifts can completely change the trajectory of your health

- Why protein quality matters more than most people realize

- Why compassion is a practical ingredient for change that actually lasts

If you’ve ever felt like you’re trying hard and still wondering what’s not clicking…

If you’ve blamed yourself when things didn’t move the way you expected…

This episode offers a steadier, more honest way forward.

So if you’re putting in the effort and wondering what you might be missing, you’re in the right place.

Live well and RAK ON,

– Dr. Rak 👊🏽

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About Regina Ragasa, DO, DAOBM, DipABLM

Dr. Regina Ragasa is a physician triple boarded in family medicine, lifestyle medicine, and obesity medicine who helps patients achieve sustainable weight loss and better overall health. Her work focuses on people who are genuinely trying to get healthier, often doing many of the “right things,” and still feeling stuck.

She blends evidence-based lifestyle medicine with practical, real-world care, emphasizing food quality, sustainable habits, and compassion rather than restriction or shame. Dr. Ragasa is especially known for helping patients rethink protein, navigate a challenging food environment, and make changes that actually fit into busy lives.

Her approach blends evidence-based lifestyle medicine with practical clinical care, focusing on food quality, sustainable habits, and compassion rather than restriction or shame. Dr. Ragasa is especially known for helping people rethink protein, navigate a challenging food environment, and make changes that actually fit into busy, modern lives.

In her work and teaching, she emphasizes that the problem is rarely a lack of effort or willpower, it’s often the system, the messaging, and the way we’ve been taught to define “healthy.” Her goal is to help people move forward with clarity, confidence, and tools that support lasting change.

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🔗 Links + Resources

• 📸 Instagram: CaliWellnessDoc

Timestamps

00:00 – Why Does Getting Healthier Feel So Hard?

01:18 – “I’m Eating Clean… Why Am I Still Stuck?”

04:31 – The Protein Mistake Almost Everyone Makes

08:59 – The Patient Case That Changed Everything

15:29 – Why “Just Try Harder” Doesn’t Work

24:32 – You’re Not Broken — The Food System Is

31:12 – Are Medications a Shortcut or a Tool?

41:10 – Why Self-Compassion Is the Missing Skill

50:59 – Health Is a Practice, Not a Finish Line

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

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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.