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Hey there- Dr. Rak (“rock”) here. When it comes to training and working out, I used to think more was always better. More workouts. More intensity. Less rest.
Several years ago, I became addicted to Spartan obstacle course races, and it has really fueled my training. Early on, I was aiming to train six days a week, often pushing through pain, and I kept getting hurt. Pulled muscles. Knee pain. Cramping in my calves one week before a race I had trained six months for. I thought the answer was to do more. It turns out I had it completely backwards.
Coach Nick Smoot is back on The Health Feast, and this time we are talking about the half of training almost nobody pays attention to: recovery.
Because you don’t get stronger when you train. You get stronger when you’re not training. And if you’re not recovering, you are leaving every single gain on the table.
We get into:
Why your body can’t tell the difference between a hard workout and a hard day at work
Why walking might be the most underrated tool you have
Why the couch is not the same as recovery
And Nick tells a jiu-jitsu story that will change how you think about working hard.
Whether you are grinding and going nowhere, or you love someone who is, this one is for you.
0:00 Intro
1:54 What recovery actually is
4:11 Two types of athletes: under-recovery vs. over-resting
5:30 Sleep: the greatest recovery tool you have
10:24 Your body can’t tell the difference between training stress and life stress
12:34 Why walking is the most underrated recovery tool
18:04 Why sitting on the couch is not recovery
26:39 How to fuel for training -- and when protein timing actually matters
37:13 Training when sick: the above-the-neck rule
41:12 Rest is not weakness -- it is part of the work
45:10 The jiu-jitsu story: 75% consistent beats 100% burned out
48:23 Coach Smoot’s closing message
Nick Smoot is a fitness coach and personal trainer and CEO and founder of SmootFit. He has been working with Dr. Rak for several years, helping him rebuild his training approach around smart structure and proper recovery. Nick joins The Health Feast regularly for the “RAK ON with Coach Smoot” series, covering training, fueling, and the habits that actually move the needle.
Instagram: @smoot_fit
Substack Newsletter: smootfit.substack.com
LinkedIn: linkedin.com/in/smootfit
If you’re looking for ongoing support — not just inspiration — the RAK ON Tribe is where we practice this work together.
Membership includes:
Monthly live breathwork with Yang
Group strength training with Coach Alexander
Cook-alongs and live events with Dr. Rak
A growing library of replays, resources, and recipes
A supportive, encouraging community
$11/month or $99/year
First month free with code RAKON
Learn more and join the RAK ON Tribe
The Health Feast is the podcast where health stops feeling like a chore and starts feeling like a joyful and abundant feast. Hosted by Dr. Rak Jotwani, a board-certified Lifestyle Medicine and Internal Medicine physician. New episodes every week (or two). Subscribe on your favorite podcast app, join the conversation on YouTube, and if this episode was useful, leave us a review and share with others! These are the best ways to help the show reach more people.
Live well and RAK ON.
Dr. Rak
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Disclaimer: This episode is for informational and educational purposes only. It is not medical advice and does not replace a conversation with your own physician or healthcare provider. Always consult a qualified professional before making changes to your exercise, nutrition, or health routine.
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