What if the most powerful thing we could do for our health wasn’t something we added — but something we remembered?
A return to the places that shaped us. The forests, the trails, the wide-open skies — the spaces that remind us we’re part of something bigger.
[Listen on Apple Podcasts | Spotify | Watch on YouTube]
For our guest today, Dr. Melissa Sundermann, nature has always been that place. As a Lifestyle Medicine physician, endurance athlete, and lifelong explorer of the outdoors, she’s built a life around that connection — and she’s seen the science catch up to what she’s felt all along: time in nature changes us. Lowers stress, boosts immunity, brings us back to ourselves.
In this episode, we explore:
How nature functions as a powerful, evidence-based form of medicine
The physiological and psychological benefits of time spent outdoors
The mindset shift that happens when we move our bodies in natural spaces
What it means to truly live in rhythm with the seasons and cycles of the natural world
Practical ways to reconnect with nature — even in a busy, modern life
Whether you’re an avid hiker, a weekend walker, or someone who just enjoys feeling grounded outdoors, this conversation is a beautiful reminder of what’s waiting for us when we step outside.
And did I mention Po is back!?! You’re not going to miss this one!
Live well and RAK ON,
Dr. Rak 👊🏽
Guest Bio
Dr. Melissa Sundermann, DO, FACOI, DipABLM, FACLM is a double board-certified physician in Internal Medicine and Lifestyle Medicine with over two decades of clinical experience. She also brings advanced training in Integrative Medicine and Mind Body Medicine, weaving a holistic approach into every aspect of her care.
Known for her deeply personalized and empowering style, Dr. Sundermann helps patients reclaim their health through the pillars of Lifestyle Medicine—including whole-food, plant-based nutrition, daily movement, restorative sleep, stress management, meaningful connection, and time in nature.
Affectionately called "Doctor Outdoors," she is the Founding Chair of the Nature as Medicine sub-committee at the American College of Lifestyle Medicine and a national advocate for the healing power of the natural world. She currently practices Longevity and Lifestyle Medicine at Lifespan Medicine, helping patients extend not just lifespan, but healthspan.
An accomplished endurance athlete, Dr. Sundermann has completed 11 Boston Marathons and three full Ironman Triathlons. She lives by the belief that vitality is available at any age—and her life is proof of that.
Connect with Dr. Melissa Sundermann:
🔗 Instagram: @motivatormelissa | @thedoctoroutdoors
🔗 LinkedIn: Melissa Sundermann, DO
Timestamps:
03:01 Nature as Medicine: A Personal Journey
05:55 Mindset Shift: From 'Have To' to 'Get To'
09:00 The Importance of Gratitude in Daily Life
11:54 Connecting with Nature: The Doctor Outdoors
14:49 The Therapeutic Benefits of Nature
18:06 Understanding Phytoncides and Their Impact
20:53 Nature Dose: How Much is Enough?
23:47 Mindfulness in Nature: The 5-4-3-2-1 Exercise
32:44 The Power of Gratitude and Nature
35:15 Eco Therapy: Healing Through Nature
39:05 Nature's Impact on Mental Health
40:30 Personal Stories of Healing in Nature
42:58 Biophilia: Our Connection to Nature
46:31 Nature as a Pillar of Lifestyle Medicine
51:10 The Joy of Movement and Play
56:01 Endurance Sports: Metaphors for Life
01:01:22 Inspiration from Marathons and Community Support
01:04:09 The Importance of Outdoor Activity for Wellbeing
01:05:37 Debating Dietary Trends: Carnivore vs. Plant-Based
01:11:13 Exploring GLP-1 Agonists and Their Impact
01:18:04 The Role of Community in Health and Lifestyle
01:22:23 Creating a Health Feast: Daily Non-Negotiables
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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.
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