Good health feels good.

A healthy lifestyle
can love you back.

Hi, I'm Dr. Rak ("rock") Jotwani, a physician who got sick and reversed my own prediabetes, obesity, and high blood pressure. If you have tried and failed and carry shame about it, there is a better way, my friend. Reversal is real. Healthy food can taste good, and a 5-minute walk counts. I help people find their way back. A relationship, not a prescription.

Start small. Start this week.
Health That Flows + The Sauce Library by Dr. Rak Jotwani.

Five days.
Five small moves.

Health That Flows is a free five-day email series, one small thing to try each day. Plus my Sauce Library, eleven plant-forward sauces from my kitchen, so healthy food actually tastes like food you want to eat. Plant-forward, no all-or-nothing. Many patients move their labs without ever going fully plant-based.

Free · 5 days · Plus the Sauce Library PDF · Unsubscribe anytime

Dr. Rak Jotwani
UCHICAGO + UCSFMD & IM Residency
ABIM + ABLMBoard Certified
12 STATESLicensed to Practice
INAUGURAL DIRECTORLifestyle Medicine, Kaiser Permanente SF
65+ EPISODESThe Health Feast Podcast
A question that changed everything

I wasn't always the healthy doctor.

"We're in a good mood until you come home. How is it fair that the people you love the most get the worst version of you?"

My wife, one night, ten years ago

I didn't have a response. I was a hospital doctor, burnt out, eating fast food to numb my stress. I had prediabetes and high blood pressure. I was carrying extra weight I didn't know how to lose. A few days later I sat in a wellness workshop, skeptical, and watched a clip of Andy Puddicombe ask how much time we spend taking care of the thing we use 24/7. I started doing ten minutes of meditation in my parked car before walking inside. My wife noticed. My daughter noticed. Everything since has flowed from that.

The 75 pounds came later. The reversed labs came later. What changed first was the version of me that walked through the door.

75 LBS
Lost & kept off
LDL ↓
160s to low 80s
A1C ↓
Out of prediabetes
BP ↓
Back to normal
16× SPARTAN
And counting
Dr. Rak before
Before Exhausted, stuck, heading the wrong way
Dr. Rak after
After Lost 75+ lbs. Reversed the numbers. Got his life back.
The framework

The RAK approach

Three ideas that form the foundation of everything, and the practical skills we develop under each. Not a rigid protocol. A lens for looking at your health and your life honestly, with a clear path for how to actually work on it.

R
Roots

Your deeper why. The real reason you want to change. Not "lose weight," but what becomes possible when you feel well. When motivation is rooted in meaning, the journey becomes alignment, not discipline.

The Practice
01
What you want
What you want to experience in this life.
02
Who you want to be
The ways you want to grow, and the ways you want to contribute.
03
How you want to feel
Day to day. Not just the destination.
Try this week

Tonight, write one sentence. What you want to still be doing ten years from now. Put it on your phone lock screen.

A
Awareness

Noticing your patterns, your triggers, your environment, without judgment. Clarity before change. You can't shift what you can't see. Awareness is the foundation everything else is built on.

The Practice
01
Current state & patterns
Where you actually are. The self-talk, the automatic behaviors, the ways you react.
02
The pause
Cultivating space between stimulus and response.
03
Body awareness
Internal sensations. Hunger, fullness, emotional pain. The felt sense of what's true.
Try this week

For three days, catch the moment before you reach for a drink, a snack, or your phone. Don't change anything. Just see it.

K
Kindness

Designing a life where the healthy choice is the easy choice. Self-compassion as a strategy, not a cliché. When health feels like kindness instead of punishment, you actually keep going.

The Practice
01
Self-compassion
Meeting yourself the way you'd meet a friend.
02
Social connection
Health is a team sport. The right people change everything.
03
Kind changes
Changes that are good for you, feel good, and move you toward your goals.
Try this week

Make one good sauce on Sunday. Pour it on whatever vegetables you have. Watch weeknight dinner stop being a fight.

Physician-led care

Why patients work with me

I am a physician first. I studied neuroscience at Duke, earned my MD at the University of Chicago, and trained in internal medicine at UCSF. I am dual board certified in Internal Medicine and Lifestyle Medicine. For over a decade I practiced at Kaiser Permanente San Francisco, where I founded and directed their Lifestyle Medicine program. I have cared for thousands of patients across more than fifteen years.

I left to build a practice that treats the root, not just the number on the chart.

I had prediabetes and high blood pressure myself. I know what it takes, because I did it.

Conditions I help people improve
  • Prediabetes and type 2 diabetes
  • High blood pressure
  • High cholesterol
  • Excess weight and metabolic syndrome
  • Fatty liver disease
  • Sleep and energy

Through lifestyle medicine, many people improve these conditions. Some reverse them.

How it works
1

We meet. I learn your history, your labs, and what you want from your health.

2

We build a plan that fits your life, not a template.

3

You get support and accountability between visits.

4

We track your progress and adjust as we go.

5

Your health improves, and you feel it.

Work with Dr. Rak →
Where to start

Three paths in.

Most people start free, grow in community, and add the clinical room when they need a physician on the case. You can enter at any door, my friend.

  1. 01
    Free

    The 5-day series

    Five small moves over five days. The foundations of how I help patients start, in your inbox.

    Start Day 1 →
  2. 02
    $11/month

    RAK ON Tribe

    Live cook-alongs, breathwork, monthly Q&A, plus replays. The community that helps it stick.

    Join the Tribe →
  3. 03
    $250/month · By application

    Direct lifestyle medicine care

    One-on-one with me. Labs, medications, and a plan that fits your life. Available in twelve states.

    Work with Dr. Rak →
Work with Dr. Rak

There is a better way, my friend.

Wherever you are right now, there is a door here for you.

Dr. Rak in the kitchen during a Mindful Meals cook-along for RAK ON Tribe
Community
RAK ON Tribe

A wellness membership community led by Dr. Rak ("rock"). Live monthly cook-alongs, breathwork, and strength classes, plus an on-demand library and a chat full of people doing the daily work together. Education and community, not medical care.

$11/month or $99/year
Join the tribe →
Men's Peak Tribe
Men's group
Men's Peak Tribe

A small group of men meeting weekly to talk honestly about health, work, family, and the things most men keep to themselves. I'm in the room with them, not above it. Application only.

By application
Apply to join →
Dr. Rak at a farmers market, clinical practice for everyday life
Clinical care
Work With Dr. Rak

Direct lifestyle medicine care for prediabetes, type 2 diabetes, blood pressure, weight, sleep, and the conditions that respond to lifestyle medicine. One-on-one through the RYL Solo program.

Available in 12 states
See the practice →
For men

Carrying more than you're saying out loud?

A small room of men working on health, work, fatherhood, and the parts of life we don't usually name. I'm in the room with them, not above it. Application only.

Apply to Men's Peak Tribe →
The Health Feast

Long conversations. Real stories.

A podcast about lifestyle medicine, the science behind it, and the people doing the work. 64+ episodes.

065 What Your Doctor Isn't Measuring, episode artwork
065 · Latest

What Your Doctor Isn't Measuring

The labs that actually move the needle on metabolic health, and the ones standard primary care still skips.

Play episode →
064 You Don't Get Stronger When You Work Out, episode artwork
064 · Recent

You Don't Get Stronger When You Work Out

RAK On with Coach Smoot. The recovery science most lifters get wrong.

Play episode →
063 Why Men Have No Friends, episode artwork
063 · Recent

Why Men Have No Friends

The loneliness epidemic, what's driving it, and what to actually do about it.

Play episode →
Listen wherever you get podcasts.
Apple Podcasts · Spotify · YouTube
Browse all episodes →
What happens when it works

Stories from the work.

From Dr. Rak

"I discharged a firefighter after bypass surgery. I handed him Rip Esselstyn's book on the way out. A month later he was back in for a planned valve, and his wife found me in the hallway. I wasn't his doctor anymore. She said, 'We did the 21-day rescue. We're whole food plant based now. We've lost weight. We have more energy. We're going on walks together.' I went home that night and thought, I had that impact. How do I do that more?"

"This year is the year of my 80th birthday, and it made me focus on what I want my next 10 years to look like. I want to live with purpose. But I also know that, in order to do that, I have to take care of myself first."

Nancy
RAK ON Tribe member

"Inside the community, it's easy and it's fun. Outside the community, I just have to do it. Big difference."

Cathy
Former patient & RAK ON Tribe member
Dr. Rak with community
The community

Health is better together.

Knowledge isn't what changes a life. Connection does. Showing up does. The right people do. Everything Dr. Rak has built is designed around that.

Explore the tribe

Pick the next door.

You've read the page. The 5-day series is at the top if you haven't done it. The RAK ON Tribe is $11 a month if you want company on the way. Work with me directly if you want a doctor in your corner. Whichever door you pick, walk through it.

Explore the Tribe →
Join the Tribe · $11/mo