Why You’re Burned Out on Your Health Journey (and What to Do About It)

Making Healthy Changes That Last—Without the Struggle

💡 In Today’s Edition:

• 🌱 Roots Reflection: Why starting and stopping healthy habits is burning you out

• 🧘🏽‍♂️ Awareness Action: Reframing your mindset for sustainable change

• 💛 Kindness Opportunity: The kind way to make changes that stick

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🌱 Roots Reflection: Why starting and stopping healthy habits is burning you out

You’re in the middle of another grueling workout; eating meals, you don’t enjoy, and questioning why sticking to healthy habits feels so draining. Does it really have to be this difficult?

For years, I thought it did. I lived in a cycle of all-or-nothing attempts to improve my health. I’d set a goal—lose weight for my wedding, get in shape for a vacation—and throw myself into it. I’d skip meals, cut out entire food groups, and push through punishing workouts. And sure, it worked… for a while.

But as soon as the event passed, so did my motivation. The workouts stopped, the diets ended, and the weight came back. Each time, I felt worse—exhausted, defeated, and wondering if I’d ever get it right.

The truth is, this cycle of starting and stopping wears you down. It doesn’t just drain your energy—it erodes your confidence and belief in your ability to change. Eventually, you wonder if you’re even capable of lasting change. You get burned out.

But the problem isn’t you. It’s your approach.

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Reflection: Can you think of a time when you started and stopped a healthy habit? How did it leave you feeling?

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🧘🏽‍♂️ Awareness Action: Reframing your mindset for sustainable change

The root of the problem lies in our mindset. Many of us have been sold the idea that change has to be grueling to be effective. I’m talking about the “hardcore hustle” approach popularized by voices like David Goggins, with his legendary runs through the desert and intense, no-excuses mantra.

Don’t get me wrong—Goggins is an inspiration for many people. But for most of us, sprinting into extremes feels more like signing up for burnout than transformation. It’s like trying to run a marathon at full speed from the start: you collapse before you reach the finish line.

Social media often adds to the pressure, with influencers showcasing their perfect bodies, doing “effortless” workouts and flawless meal prep. It can feel like you're failing if you’re not doing the same. And let’s be honest—who has the energy for that kind of all-or-nothing routine in real life?

Here’s the truth: this mindset doesn’t work for most people in the long term. And the more we push ourselves without balance, the faster we burn out.

The good news is there’s a different way to approach change—one that works with your life, not against it.

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Action: Identify one area of your health journey where you’ve been going “all-in.” Ask yourself: Is this sustainable, or am I sprinting through a marathon?

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💛 Kindness Opportunity: The kind way to make changes that stick

Extreme approaches often lead to burnout because they ignore what truly makes change stick: the ability to adopt behaviors that feel aligned with who you are and where you want to go. At the heart of lasting transformation lies kindness—a powerful yet often overlooked way to shape meaningful behaviors.

Kindness in your health journey means making kind changes—behaviors that are:

1. Good for you: They support your health and well-being.

2. Feel good: They’re enjoyable and leave you feeling energized, not depleted.

3. Move you forward: They align with your bigger aspirations and the person you want to become.

For example, consider how kindness could transform your approach to eating. Instead of forcing yourself to stick to a rigid, restrictive diet that eliminates all your favorite foods, a kind change might look like exploring plant-based meals that excite your curiosity. You might start by incorporating more vibrant, nourishing vegetables into the dishes you already enjoy or experimenting with new recipes that leave you feeling satisfied and energized. This small, enjoyable shift builds confidence and momentum without the sense of deprivation.

Kind changes create habits that fit naturally into your life, supporting not just your body but your sense of purpose and well-being. They aren’t about adhering to rigid rules or enduring discomfort; they’re about crafting a journey that feels meaningful and moves you closer to the person you aspire to be.

Kind changes make your journey not only sustainable but fulfilling. Want to put this into practice? Join my free virtual cook-along on Sunday, November 24 at 1:30 PM PST. We’ll:

• Spark curiosity by exploring vibrant plant-based recipes.

• Practice compassion by preparing meals that nourish and satisfy.

• Build connection in a welcoming, supportive community.

Sign up here to join us!

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Opportunity: This week, reflect on what kind changes could look like for you. Choose one behavior that’s both good for you and feels good. As you head into this week, ask yourself: What’s one small, kind change I can make that feels good and supports my bigger goals?

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Change doesn’t have to be a battle. When you approach your health journey with curiosity, compassion, and connection, you’re not just building new behaviors—you’re building a life that aligns with who you are and what you value.

Remember, transformation doesn’t happen overnight. It’s the small, intentional steps—the ones grounded in kindness—that carry you forward.

Until next time…

Live well and RAK ON,
Dr. Rak 👊🏽

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PS: Join us for Mindful Meals: Plant-Based Zimbabwean Cuisine – Free Community Cook-Along!

For the first time, I’m offering this month’s Mindful Meals cook-along as a free community event! Each month, our Mindful Meals explores a new culinary theme, and this November, we’re diving into the vibrant flavors of Zimbabwe. Together, we’ll prepare a delicious three-course plant-based meal featuring smoky Dovi Stew, creamy Sadza, and a twist on classic Malva Pudding.

📅 Date: Sunday, November 24
⏰ Time: 1:30 PM - 3:00 PM PST / 4:30 PM - 6:00 PM EST
🔗 Sign Up Here

You’ll receive a shopping list and prep guide one week before the event, with full recipes a day in advance to help you prepare. Don’t miss this unique opportunity to connect with our community, learn new flavors, and enjoy a mindful, plant-based feast together.