Eat Move Think: Recent Episodes
Medcan CEO Shaun Francis
The essential guide to living a longer, more active, and more fulfilled life, full of answers to your most-pressing health and wellness questions.
In this episode, Medcan Chief Medical Officer Dr. Peter Nord sits down with Dr. Beth Abramson, Medcan’s Director of Cardiology, to explore the latest innovations in cardiovascular screening. They discuss how two advanced assessments, ApoB and Lp(a), are transforming proactive heart health strategies, and how these tests are now part of Medcan’s Annual Health Assessment. Plus, Dr. Abramson shares lifestyle tips every cardiologist wishes their patients would adopt.
Highlights:
Why Heart Health Matters:
- Heart disease is the second leading cause of death in Canada.
- 1 in 12 adults aged 20+ are living with diagnosed heart disease.
- Early detection through proactive screening is key to reducing long-term risk.
What’s New in Screening Tools:
- ApoB: A direct, precise blood biomarker that provides a better risk assessment than LDL cholesterol.
- Lp(a): A genetically determined lipoprotein that only needs to be measured once—and can identify cardiovascular risk even in otherwise healthy individuals.
- Both tests align with updated Canadian Cardiovascular Society guidelines, though they are not yet widely adopted across Canada. Medcan is leading the way in their implementation.
How They Work:
- ApoB doesn't require fasting and is accurate even when LDL is low or triglycerides are high.
- Lp(a) is stable over time and can uncover hidden risks; early identification allows for better risk management and future intervention.
- New medications targeting Lp(a) are on the horizon, making this screening even more critical.
Takeaways:
Top Cardiologist-Recommended Lifestyle Tips for Heart Health:
- Prioritize regular physical activity
- Eat a diet rich in whole, unprocessed foods (vegetables, fruits, whole grains, lean protein, healthy fats)
- Maintain a healthy blood pressure and cholesterol level
- Avoid smoking and limit alcohol consumption
These proactive steps, combined with Medcan’s expanded screening tools, can help individuals manage their risk and promote long-term cardiovascular health.
To learn more about how to support your heart, listen to the full episode.
For personalized cardiovascular guidance, visit www.medcan.com.
In this episode, Leslie Beck, Medcan’s Clinical Director of Food and Nutrition, discusses the US News & World Report’s Best Diets rankings. This year marks the 15th year in a row that the US News & World Report has published these diet rankings, which were released in early January. Sixty-nine leading health experts evaluated 38 diets in 21 different categories. Beck reveals the top four overall-rated diets for 2025 and also highlights some of the other notable category winners, and explains how following these diets can help you achieve your health goals.
The Rankings: Out of 38 diets, which diet ranked highest? (Hint: It’s one of these four):
- MIND diet
- Flexitarian diet
- DASH diet
- Mediterranean diet
The Categories: In addition to Best Overall Diet, categories also included:
- Best for Healthy Eating
- Best for Inflammation, Brain Health, Menopause, Prediabetes, Arthritis and Fatty Liver
What The Top Diets Have in Common: Key features that support overall health and well-being
Takeaways:
- All of this year’s top rated diets emphasize whole plant foods, fruits and vegetables, whole grains, beans and lentils, nuts, lean proteins and healthy fats, while limiting adding sugars and saturated fats.
- All of the diets have solid evidence to support their effectiveness for managing or preventing a health condition or chronic disease.
- None of the diets restrict entire food groups or ban certain foods.
- The best diet is the one you can sustain long-term while meeting your health and lifestyle needs.
- When considering a diet, ask yourself: Does the plan promote a way of eating that’s good for your children? (Find out why that’s important by listening to the episode).
For personalized advice, consult your doctor or a Medcan dietitian at www.medcan.com/nutrition.
Medcan CEO and Chair Shaun Francis speaks with Tony Moreau, a retired warrant officer, and Dr. Kristina Moreau, a retired captain and family physician with a special interest in sports medicine. This father-daughter duo shares their transformative experiences as competitors in the Invictus and Warrior Games, shedding light on the power of adaptive sports and the value of community.
Highlights:
- Tony’s Journey: Following a PTSD diagnosis, the Invictus Games helped him rediscover connection, community and wellness through adaptive sports.
- Kristina’s Perspective: From military nurse to doctor to Warrior Games gold medalist, she shares how these Games provided healing and a renewed sense of belonging.
- Family Impact: The unique ways the Invictus Games brings families together and inspires hope for Veterans and their families.
- Why It Matters: The mental health benefits of physical activity, camaraderie, and being part of a team.
Takeaways:
- Adaptive sports create purpose, community, and healing for veterans.
- The Invictus Games are more than a competition—they are a celebration of resilience and recovery.
Looking for help with your health and wellness goals? Visit www.medcan.com.
Photo by Lukas Schulze/Getty Images for Invictus Games The Hague 2020
Medcan’s Director of Clinical Innovation, Allison Hazell, is joined by Dr. Julia Alleyne, a Medcan family physician with a focused practice in sport and exercise medicine. Drawing from her extensive medical experience with numerous international sporting events including the Olympics and the Invictus Games, Dr. Alleyne shares insights, stories, and guidance to help inspire us all on our own wellbeing and recovery journeys.
Episode Highlights:
- Fear of Reinjury: Understanding why fear can slow recovery—and how to overcome it.
- The Power of Visualization: How seeing yourself succeed can boot confidence and improve performance.
- Lessons from Elite Athletes: What any of us can learn from Olympians and Invictus Games competitors.
- Active Rest & Rehab Strategies: Why staying mentally and physically engaged leads to better healing.
- Integrating Wellness in Recovery: The role of support systems, motivation, and mindset
Key Takeaways:
- Rehabilitation is not just physical—it’s mental, too
- Visualization is key for confidence and recovery
- Overcoming fear is essential to getting back on track
- Adaptive sports help athletes—and everyday people—find new purpose
Looking for extra support in injury prevention, rehabilitation, or wellness? Visit www.medcan.com for more resources.
Is your workplace ready to thrive in the changing healthcare landscape? In this episode, Tara Warren, Medcan’s Director of Growth, and Dr. Peter Nord, Medcan’s Chief Medical Officer, discuss specific strategies employers can take to shift from reactive to proactive health support.
Listen to the episode and learn about key topics in employee health, including:
- The Challenge: With millions of Canadians lacking primary care access, employers need to step up to provide health solutions.
- Proactive Care: The importance of annual, head-to-toe health assessments, early intervention, and ongoing support for employees.
- Retention & Recruitment: How investing in employee health creates a competitive advantage in attracting and retaining top talent.
- Future Trends: The growing role of employers in bridging healthcare gaps and supporting workforce well-being.
- Flexibility & Choice: How tailored options allow employees to customize their care, maintain discretion and privacy, and get support for specific personal health concerns such as menopause or weight management.
The strategies Tara and Dr. Nord discuss in the podcast are detailed in our recent whitepaper, the Blueprint to Transform your Employee Health Straetgy. To download this whitepaper and read further insights and recommendations, visit medcan.com/blueprint.
To learn more about our comprehensive employee health solutions, visit medcan.com/team.
Can the way you exercise help you sleep better? In Eat Move Think episode 214, Medcan Fitness Manager Simon Lim explores the powerful connection between movement and restful sleep. Learn how when you exercise and the intensity influences your sleep patterns, and discover practical stretches and mobility routines to reduce tension and promote a better night’s sleep.
Highlights:
- Exercise and Sleep Timing: Optimal times for different types of exercise and their impact on sleep.
- Mobility Stretches for Sleep: Techniques like the 90/90 stretch, windshield wipers, and thoracic windmills release tightness and prepare your body for relaxation.
- Walking at Sunset: How an evening walk can help regulate your circadian rhythm and prepare your body for sleep.
- Strength and Sleep: The benefits of targeted strength exercises to relieve discomfort and prevent tension.
- Sleep Disruption Tips: Strategies like reducing blue light exposure and avoiding late-night workouts that may interfere with rest.
Tune into the video episode to watch Simon demonstrate the exercises and try incorporating them into your nighttime routine. Looking for support to improve your exercise routines and fitness levels in 2025? Learn more about Medcan’s fitness programs and explore additional resources at www.medcan.com/fitness.
Is travel one of the keys to a healthier, happier life? Most people know travel can be enjoyable, but did you know it has numerous health benefits? In Eat Move Think episode 213, Dr. Aisha Khatib, Medcan’s Clinical Director of Travel Medicine joins host Allison Hazell, Director of Clinical Innovation, to reveal the surprising and evidence-based health benefits of travel. From the mental boost of planning a trip to the physical benefits of exploring new environments, this episode dives deep into the evidence that supports travel may help you live a longer, healthier life.
Highlights: * The Science of Travel and Happiness: Learn how planning a trip can increase dopamine, the brain’s "reward chemical," boosting anticipation and happiness. * Cognitive Gains from New Experiences: Discover how immersing yourself in different cultures and environments enhances creativity, problem-solving, and neuroplasticity. * Nature’s Healing Powers: Explore the benefits of "forest bathing" and spending time in green spaces, and how these activities reduce stress and improve overall health. * Physical Benefits of Travel: Understand how exploring new locations naturally increases physical activity. * Staying Safe and Healthy: Get tips from Dr. Khatib on protecting yourself from travel-related health risks, including vaccines, hydration, and staying active on the go.
What You Can Do:
- Incorporate travel into your life when and where possible - even short local trips can be beneficial, as Dr. Khatib explains.
- Enjoy the process of trip planning, which in itself can boost your wellbeing
- Incorporate the vast benefits of being in nature into your daily life, leveraging concepts like blue light therapy and forest bathing
- Ensure you are prepared for any health risks you may encounter by visiting a travel medicine specialist.
Learn more about Medcan’s Travel Medicine services and book an appointment with Dr. Khatib at medcan.com/specialist-health-services.
Are you a weekend warrior? Whether it’s playing recreational sports, cycling, or going for a long run, many of us are only able to fit their exercise into weekends. But is this enough to meet your health and fitness goals? In this episode of Eat Move Think, Dr. Andrew Miners shares insights on why being a weekend warrior can be as beneficial as spreading your exercise out throughout the week, how they can make the most of their activity while avoiding injuries and how to maximize the benefits of movement.
Watch or listen to Dr. Miners discuss:
- What it means to be a weekend warrior and the two common approaches people take
- The health benefits of weekend-only exercise, including mental health, cardiovascular, and muscular gains
- The potential risks, such as injury or missed workouts leading to long gaps in activity
- The importance of meeting Canadian exercise guidelines, including 150 minutes of moderate-to-vigorous activity per week
- Tips for balanced fitness, including strength training, flexibility routines, and ways to vary your workouts
What You Can Do
- Aim for 150 minutes of moderate-to-vigorous physical activity weekly, even if it’s all on weekends.
- Incorporate variety into your workouts to avoid overuse injuries and build a balanced fitness base.
- Include strength training and flexibility exercises to support longevity and reduce injury risk.
- Stay active during the week by reducing sedentary behaviour and integrating movement into daily routines.
To learn more about Medcan’s personal training programs, visit medcan.com/fitness. For details on the Canadian Movement Guidelines referenced in this episode, visit the Canadian Society for Exercise Physiology.
Can you know what medicine will work for you—before you take it? The field of pharmacogenomics seeks to understand just that. Pharmacogenomics explores how our genes can influence our response to medications, and how genetic testing can help doctors optimize medical treatment for certain health conditions.
Tune in to episode 211 of our Eat Move Think podcast to hear Jessica Gu, Medcan’s Clinical Director of Genetics, explain:
- What pharmacogenomics is
- How pharmacogenomics works, including how your genes can influence medication effectiveness and the side effects you may experience
- Which conditions pharmacogenomics is most useful for, including mental health, cardiovascular conditions, and more.
- How pharmacogenomic testing works and what to expect during the testing process
What You Can Do
To find out if you are a good candidate for pharmacogenomic testing, speak to your primary care physician. You can also contact Medcan to request a consultation with one of our genetic counsellors at medcan.com/genetics.
If you would like more information on working with one of our primary care physicians toward optimal health, visit medcan.com/care.
Medcan’s team of registered dietitians are here to help. Learn more at medcan.com/nutrition. About 30% of Canadians are living with diabetes or prediabetes—and many don’t even know it. The good news? With the right approach, it’s possible to prevent prediabetes from progressing to type 2 diabetes—or even reverse it. In Ep. 210 of Eat Move Think, host Allison Hazell speaks with Leslie Beck, registered dietitian & Medcan’s Director of Food and Nutrition, about practical strategies for prevention, management and lifestyle changes that make a difference.
Tune in to hear Leslie explain:
- How prediabetes is more common than you might think
- The difference between prediabetes and type 2 diabetes
- Key lifestyle factors that influence insulin resistance including diet, exercise, and sleep
- Dietary choices that can help you manage blood sugar effectively
- How Continuous Glucose Monitoring can help you track and understand your glucose patterns in real time
What You Can Do
Start by understanding your current health status and risks by speaking to your doctor or scheduling a comprehensive Annual Health Assessment at Medcan. For personalized nutrition guidance and support, including Continuous Glucose Monitoring, visit medcan.com/nutrition
Imagine if you could know years in advance that you’re at risk for a certain illness. What if you had access to the tools and information to take action now to prevent it? In episode 209 of Eat Move Think, Dr. Peter Nord, Medcan’s Chief Medical Officer, explores this topic.
Tune in to hear Dr. Nord explain:
- The role of genetics in predicting future health
- Medical advances that can help identify early risk factors and indicators
- What steps you can take now to improve your health into your later years
What You Can Do
Medcan’s Annual Health Assessment is a critical first step to understanding your current health and risk factors. It consists of up to 15 screenings including the hs-Troponin test. For those who would like to take a deeper look at their genetic information, we offer our Enhanced Genetics Screening services including Whole Genome Sequencing.
Learn More
Annual Health Assessment: medcan.com/assess
Enhanced Genetics Screening: medcan.com/genetics
Looking forward to skiing or snowboarding this winter? Make sure your body is ready so you can enjoy the season without injury. In this episode, Dr. Andrew Miners, Medcan Clinical and Operations Director of Sports Medicine, Therapy, Rehabilitation and Fitness shares expert tips to get your body ski-ready.
Tune in to hear Dr. Miners explain:
- The types of injuries or strains you might experience during cross-country or downhill skiing or snowboarding
- What pre-season exercises you should start doing now to boost strength and prevent injuries
- What you can do when you’re out on the slopes to help reduce risk of injury or soreness
What You Can Do
Working with a personal fitness trainer is an excellent way to prepare for the upcoming season. Medcan’s Personalized Fitness Training Program provides you with a comprehensive approach to help you achieve your health and wellness goals, whether you are an exercise novice or a professional athlete. Work out in our state-of-the-art facilities in Toronto or Oakville or in the comfort of your home through our virtual sessions.
To learn more about how Medcan can help you reach your fitness goals, visit medcan.com/fitness.
Medcan’s Director of Clinical Innovation, Allison Hazell, speaks with Jessica Gu, Medcan’s Clinical Director of Genetics, about the ApoE gene and its connection to longevity, cardiovascular disease, and Alzheimer’s disease. They explore how ApoE variants, including E2, E3, and E4, impact your health, and discuss how genetic testing, including whole genome sequencing, can help you understand your risk for these conditions.
Tune in to learn how lifestyle changes can influence genetic risk factors and how you can use this information to lead a healthier, longer life.
What You Can Do To help you understand your personal genetic insights, Medcan offers a suite of enhanced genetics screening options, including Whole Genome Sequencing. With DNA testing of over 4,000 genes, you will receive a comprehensive view of your potential genetic risks. A Medcan certified genetic counsellor and a medical geneticist will provide clinical guidance to support evidence-based decisions to improve your health.
To learn more about our enhanced genetics screenings including Whole Genome Sequencing, and to request an appointment with one of Medcan’s genetic counsellors, visit medcan.com/genetics.
Dr. Jennifer Zelovitzky, Medcan’s Clinical Director of Women’s Health and Vitality explores an important question in this episode: Is it burnout, or could something else be affecting your health? The symptoms of several health concerns can often be mistaken for burnout, which can lead to misdiagnosis or missed treatment opportunities. Dr. Zelovitzky reviews symptoms to watch for, including:
- Numbness in hands/feet or leg cramps
- Fatigue or shortness of breath
- Sleep changes
- Mood swings or persistent sadness
- Brain fog, hot flashes or irregular menstrual cycles
Dr. Zelovitzky then breaks down five common health issues that can mimic burnout and shares actionable steps for addressing each one. Tune in to gain a deeper understanding of the symptoms and learn steps you can take on the path to feeling better.
NEXT STEPS YOU CAN TAKE
If you think you may be experiencing the issues described by Dr. Zelovitzky, or have other health concerns, speak to your doctor or health practitioner. If you haven’t had a detailed health assessment within the last year, the Annual Health Assessment from Medcan can help you gain comprehensive health insights. In just one day, you will complete up to 15 tests, including a dynamic lab panel along with cardiac health assessments, ultrasound imaging, and gender and age specific screenings. During the same appointment, you will receive your results along with personalized recommendations from our health professionals.
Medcan can then support you within our extensive ecosystem of services, including nutrition counselling, mental health and wellbeing services, and our menopause and perimenopause program.
Learn more about Medcan’s Annual Health Assessment.
Does sunscreen cause cancer? That’s just one of the many skincare myths circulating this summer on social media. As a dermatologist at Refine by Medcan, Dr. Jennifer Tran gets a lot of questions about what’s trending on the various platforms. So in this episode, Dr. Tran provides her take on what’s based in scientific evidence — and what is completely suspect. Featuring such topics as snail mucin, pimple patches, benzoyl peroxide and benzene, glass skin, red LED lights, whether kids should be buying expensive skincare products and whether a flax seed facemask can function as a more cost-effective alternative to neuromodulators.
For both audio and video of this show visit the official episode page at: https://medcan.com/podcast/social-media-skincare-myths-205/
LINKS
Arrange an appointment with Refine by Medcan at one of its convenient locations today.
Follow double-board certified dermatologist Dr. Jennifer Tran on Instagram @drjenntran.
A positive account from a woman who incorporated snail mucin into her routine. And here’s an article that provides more detail on how snail mucin is extracted.
More about the K-beauty trend, glass skin.
A good article examining how pimple patches work.
The academic article describing the link between benzoyl peroxide and benzene. Another article, by CNN, notes that the study was in part based on a test that stored the skincare treatment at 158 degrees Fahrenheit for 17 hours.
Why 10-year-olds are buying expensive skincare routines, from the National Post.
An academic study examines the efficacy of red LED light therapy.
This article features another derm weighing in on the the “flax seed as neuromodulator” trend.
KEY MOMENTS
00:00 Introduction
01:19 Dr. Tran introduces herself and the topics she will cover, including pimple patches, sunscreen, benzoyl peroxide, "glass skin", expensive skincare for children, red light LED masks, snail mucin, and flaxseed as an alternative to Botox.
03:34 Dr. Tran provides her verdict on pimple patches.
05:15 Dr. Tran addresses the myth that sunscreen causes cancer, stating that there is overwhelming evidence that sunscreen protects against skin cancer, and recommends mineral sunscreens as a safe alternative to chemical sunscreens.
06:32 Dr. Tran discusses the "glass skin" trend, explaining that it requires a combination of skincare products and in-office procedures to achieve the desired luminous, glowing skin.
08:16 Dr. Tran expresses concern about the trend of younger people, including children, being targeted with expensive skincare products, stating that this can be harmful to their self-esteem and body image.
11:06 Dr. Tran discusses red light LED masks, stating that they can provide some benefits, but are very expensive, and that in-office procedures may be more effective.
12:54 Dr. Tran addresses the trend of using snail mucin and flaxseed as skincare ingredients, explaining the potential benefits and drawbacks of each.
14:41 Dr. Tran concludes by advising listeners to be cautious of skincare trends on social media and to consult with a dermatologist before trying new products or remedies.
Cottage season is here. For many of us, that means trading the congested city for a cabin in the woods — and outdoor activities like paddleboarding, pickleball, wakeboarding, kayaking, golf or tennis. And whether you’re an expert or just getting started, preventing injury can be crucial to a successful summer vacation. That’s where functional movement training comes in. Join Medcan Interim Fitness Manager Simon Lim and Fitness Team Lead Stephanie Tzemis as they discuss the most common cottage sports, then walk you through specific functional movements designed to reduce injury, and promote mobility, stability and flexibility.
Find both video and audio versions of the podcast at the episode webpage:
https://medcan.com/podcast/cottage-sports-injury-prevention/
LINKS
Looking for more tips on how to reduce injury and promote strength? Consult with a Medcan fitness trainer today.
The internet is full of sport-specific workouts. Here are some of them:
- Pickleball workout
- Paddleboarding workout
- Tennis workout
- Improve your strength for golf
- Wakeboarding/wakesurfing workout
KEY MOMENTS
00:00 Beginning
00:12 Preparing for a summer full of fun
01:47 What are functional movements and how can they prevent injury?
02:43 The four pillars of healthy joints: flexibility, mobility, stability, and strength
04:37 Cottage sports can be dangerous because we’re not used to doing these movements every day.
06:29 Are people more likely to get injured from cottage activities?
07:55 Functional movements: The basics
09:18 Poor posture can actually increase injury severity
11:50 When is the most optimal time to do some functional movements, and how often should I do them?
13:38 Who could benefit the most from functional movements?
15:53 Pickleball & Tennis: The best functional movements to prevent injury
17:41 Golf: The best functional movements to prevent injury
19:05 Paddleboarding: The best functional movements to prevent injury
21:24 Swimming: The best functional movements to prevent injury
22:02 Kayaking: The best functional movements to prevent injury
22:48 Do I need to do functional movements if I’m just going for a leisurely swim?
24:18 Is there a full-body warmup we can do that targets every muscle group?
25:00 Three most important takeaways from this episode about functional movement.
It’s estimated that this year, on average, 76 Canadian men will be diagnosed with prostate cancer every day. In Canada, prostate cancer makes up 22% of all cancer diagnoses in men. However unlike many cancers, prostate cancer is a condition that you can live and even thrive with.
Here, Dr. Peter Nord and Dr. Rajiv Singal hear from two Medcan clients who were diagnosed and treated for prostate cancer here at Medcan. Hear about their experiences, how you can prevent prostate cancer, and why a diagnosis does not have to hold you back from living a long and happy life.
LINKS
- Visit our Men’s Health webpage to learn more about your prostate cancer risk and stay up to date on your screening.
- See more prostate cancer statistics from the Canadian Cancer Society
- Read some of the latest research on prostate cancer prevention and management:
- ”...higher intake of plant foods after prostate cancer diagnosis was associated with lower risk of cancer progression,” from this 2024 study in JAMA Network Open
KEY MOMENTS
00:57 How common is prostate cancer?
03:44 Your risk goes up with age
4:58 It might not affect your quality of life at all
6:54 Men don’t always advocate for their health
7:55 Meet two Medcan clients who were diagnosed with prostate cancer
9:19 What is PSA?
11:59 Prostate cancer screening: MRI, PSA ratio and biopsy
14:08 Experience and risk of getting a biopsy
16:22 The Gleason Score, and stages of prostate cancer
20:50 Is it cancer or BPH? (benign prostatic hyperplasia) How to know
23:47 Does testosterone increase your risk of prostate cancer?
25:02 Your PSA trend matters more than your current levels
26:24 A regular GP may not have caught this Medcan client’s cancer
27:55 Treatment options: radiation vs surgery
30:55 The importance of being proactive about your health and recovery
31:34 One man’s post-surgery 10,000 step streak
34:36 Surgery results and recovery
36:52 Lifestyle choices that can prevent an enlarged prostate
37:36 Tips from two of Dr. Singal’s patients
Menopause costs the Canadian economy $3.5 billion a year. Many women suffer through their symptoms in silence in the workplace, with fears of being criticized, isolated or even terminated. At Medcan, we’re working hard to fight against the stigma surrounding menopause. Here, we feature our recent webinar, Leading Through Menopause: Strategies for Success.
Joined by Janet Ko, President of the Menopause Foundation, and Salima Valji, CEO of Unleash Forward, Inc., Clinical Director of Menopause and Perimenopause, Dr. Jennifer Zelovitzky, covers critical topics on menopause awareness and support in the workplace. The panelists debunk myths about hormone therapy and breast cancer risk, offer valuable tips for advocating for menopause-related needs in the workplace, and share resources to empower women and foster supportive environments at work.
LINKS
- Medcan’s Menopause and Perimenopause Program led by Dr. Jennifer Zelovitzky, offers six months of comprehensive, holistic support that is personalized to your unique symptoms and concerns.
- Janet Ko is the President and Co-Founder of The Menopause Foundation, where you’ll find a helpful symptom tracker among other useful resources.
- Salima Valji is the CEO and Founder of Unleash Forward Inc., a purpose driven leadership accelerator focused on elevating women and people of colour to senior leadership roles and board positions.
- Find more helpful resources at The Menopause Society (formerly known as the North American Menopause Society).
- More references and research:
- The Menopause and Work in Canada report by the Menopause Foundation breaks down the economic impact of menopause.
- Closing the women’s health gap: A $1 trillion opportunity to improve lives and economies by The McKinsey Health Institute
- Read a recent critical review of the Women’s Health Initiative, which created societal distrust in the efficacy and safety of hormone replacement therapy.
Plus, our panelists’ favourite women’s health books to add to your bookshelf.
- Dr. Jennifer Zelovitzky’s pick: Estrogen Matters: Why Taking Hormones in Menopause Can Improve Women's Well-Being and Lengthen Their Lives -- Without Raising the Risk of Breast Cancer by Dr. Avrum Bluming and Dr. Carol Tavris
- Janet Ko’s pick: The Menopause Manifesto: Own Your Health With Facts And Feminism by Dr. Jen Gunter
- Salima Valji’s pick: The Menopause Brain: New Science Empowers Women to Navigate the Pivotal Transition with Knowledge and Confidence by Dr. Lisa Mosconi
- To stay in touch with our panelists, you can connect with Janet Ko and Salima Valji on LinkedIn.
As women age, physical and hormonal changes lead to new nutritional and wellness needs. So in episode 201 of Eat Move Think, Dr. Jennifer Zelovitzky and Leslie Beck, RD, team up to guide you through women’s health by the decade. Learn what’s happening inside and outside your body during each decade of adulthood from your 30s onward—and how simple lifestyle and diet choices can help you move through your life with vitality and confidence.
Check out the episode webpage for links and more info.
Within Canada’s 20 million person labour market, 5 million people are working women over the age of 40. According to a recent report from the Menopause Society, an estimated 1 in 10 women will leave the workforce due to unmanaged symptoms of menopause—that’s around 500,000 women who will stop working because of their symptoms this year.
As the Clinical Director of Medcan’s Menopause and Perimenopause Program, Dr. Jennifer Zelovitzky is working to change these statistics. In Part One of our Women’s Health Special Series, she’s joined by her former client, Norma Pasquale. After having faced debilitating perimenopause symptoms, Norma’s life changed after treating her symptoms with hormone replacement therapy (HRT). Hear her story, and learn how you can advocate for your health and get the best care and resources for your unique needs.
Whether you’re giving a presentation at work or competing in a swim meet, there’s nothing more frustrating than having all the tools and the practice in the world, and fumbling under pressure.
Dr. Dana Sinclair, the author of Dialed In: Do Your Best When it Matters Most, knows this better than anyone. She’s a performance psychologist, and she’s worked with high-performers of all kinds (from the Toronto Raptors to Jamie Lee Curtis) to help them reach their potential. Here, Mind Station Team Lead Jennifer Baldachin chats with Dr. Sinclair. Get the best strategies to overcome fear, transform your self-talk, and dial into a performance mindset that lets you access your best self, no matter the circumstances.
Irritable bowel syndrome is one of the world’s most common gastrointestinal disorders, and Canada’s rates are some of the highest. It’s difficult to diagnose, impossible to cure, and can be tough to talk about—but not for today’s guest.
Kate Scarlata, RD, is an expert in IBS and the low FODMAP diet. Here, she joins Leslie Beck, Medcan’s Clinical Director of Food and Nutrition, to give you a comprehensive guide to the many facets of IBS, and how to get the best results using the low FODMAP diet.
Check out the episode webpage for links and more info.
A recent report showed that Canada’s national life expectancy dropped for the third year in a row—now sitting at an average of 81.3 years. Why are experts calling this decline a historical change? How does your own life expectancy compare, and how can you make tweaks in your routine to help you increase your lifespan and your healthspan?
Here, Dr. Peter Nord is joined by Dr. Doug Manuel, MD, director of the Big Life Lab at the Ottawa Hospital Research Institute and expert in preventive medicine. The two docs explore the implications of a shorter national life expectancy on your life, and the most important things you can do to avoid becoming part of that statistic.
Check out the episode webpage for links and more info.
Studying the brain has never been an easy feat. Researchers haven’t had steady access to growing human brain tissue—until now. The team at Sunnybrook’s Hurvitz Brain Sciences Research Program is making impressive progress with the help of their lab-grown organoids, which mimic living human neurons and allow scientists to more accurately study the way different conditions affect the brain.
Here, Dr. Peter Nord explores how this advancement could change the way we understand Alzheimer’s disease and dementia, and how your lifestyle choices might affect whether or not you actually develop a cognitive disease. He’s joined by renowned neurologist Dr. Sandra Black, who leads the Dr. Sandra Black Centre For Brain Resilience and Recovery, as well as the Director of Sunnybrook’s Biological Sciences Platform. Dr. JoAnne McLaurin.
Check out the episode webpage for links and more info.
Rucking, or wearing a weighted “rucksack” while walking or jogging, originated as a practical form of fitness hundreds of years ago. It started as a training technique to prepare soldiers to carry their gear long distances—and lately, civilians are praising its health benefits too. The hashtag #rucking currently has 23 million views on TikTok, and the versatile activity has been covered by experts like Peter Attia and Michael Easter.
Here, get the rundown on rucking and whether it’s right for you, with Move Host Dr. Andrew Miners and BackFitPro CSO Dr. Stuart McGill, the world’s leading back pain expert.
Check out the episode webpage for links and more info.
Whether you’re an introvert, an extrovert, or somewhere in between—there is robust research showing that your health is directly related to your relationships with the people around you. Here, we break down the benefits of social connection and the health risks of loneliness. Plus, we give you a sneak peek of what Canada’s future Social Connection Guidelines will look like.
Learn how your peers can shape who you are, why it’s tougher than ever to connect, and how you can prioritize your social life to help increase health and lifespan. Join our Mind Station Team Lead, Jennifer Baldachin, as she chats with Genwell Project CEO Pete Bombaci, social epidemiologist Dr. Kiffer Card, and The Peer Effect authors Syed Ali and Margaret Chin.
Check out the episode webpage for links and more info.
As 2023 comes to a close, Eat Move Think is rounding up the health and wellness trends and updates that left lasting impressions on such Medcan experts as Shaun Francis, Dr. Peter Nord, Leslie Beck and Dr. Andrew Miners. How did their own personal wellness evolve? What innovations will they be watching next year? And what are the biggest takeaways that you can carry forward to optimize your own health in 2024?
Check out the episode webpage for links and more info.
Rates of colon cancer in Canada aren’t standard across the board. They’re dropping in populations over 50 years old, and rising in younger demographics. Dr. Jeff Axler, Medcan’s director of gastroenterology and endoscopy, has scoped over 40,000 colons throughout his career.
Here, he chats with CMO Dr. Peter Nord about why Medcan’s colon cancer screening guidelines stand out from other recommendations in Canada, how you can learn about your unique risk, and why the preparation for your colonoscopy isn’t nearly as bad as you thought.
Check out the episode webpage for links and more info.
Many Canadians are packing their bags for their annual trip down south to spend the winter months somewhere tropical. Travelling has cognitive and physical benefits, so how can you continue to see the world while staying healthy? How can you get the right care when you’re away?
Here, Medcan CMO Dr. Peter Nord is joined by Medcan’s clinical director of travel medicine, Dr. Aisha Khatib. Learn how you can deal with health issues effectively while abroad (or even prevent them before you leave). Plus, get tips to zap your jet lag—whether you’re gone for the week or the whole winter.
Check out the episode webpage for links and more info.
Our host, Shaun Francis, recently spent time in Helena, Montana on an expedition with other business leaders and Veterans. Shaun is the founder of True Patriot Love, one of Canada’s largest charities that supports Canadian military members and their families and the organization behind the trip. Here, he joins his friends and fellow expeditioners: True Patriot CEO Nick Booth, former leader of the Conservative Party of Canada Erin O’Toole, and Veteran Ryan Hawkyard.
They reminisce about the highs and lows of the trip, explore the unique health challenges our Veterans face, and discuss why an adventure-style journey might be just what you need to kickstart your wellness.
Check out the episode webpage for links and more info.
When the temperature drops, we spend more time indoors, in closer proximity to other people, increasing our risk of getting sick. To help you stay healthy and happy during the colder months, we’re bringing you a comprehensive guide to the prevention and treatment of the cold and the flu. Get tips and tricks from all of your favourite hosts to help you eat, move, and think your way to staving off the sniffles, avoiding those aches and pains, and getting back on your feet. Learn which common remedies work, which don’t, and which are essential for staying healthy.
Check out the episode webpage for links and more info.
Dr. Jennifer Zelovitzky is the clinical director of the Menopause and Perimenopause at Medcan. Since the program launched this year, she’s been working with women at Medcan to educate them about their health and help treat their unique symptoms and situations.
Here, she joins Marisa Ciarlitto to chat about the questions that she gets asked most, how she helped some of her clients get through common problems, and how you can get the most benefit out of your next appointment with your doctor.
Check out the episode webpage for links and more info.
Adult acne affects 5.6 million Canadians (and 75% of them are women!). September is Acne Awareness Month, so in episode 187 of Eat Move Think, we’ve teamed up with Refine, Medcan’s dermatology clinic, for the ultimate guide to adult acne.
Dermatologist Dr. Jennifer Tran breaks down the who, what, where, when and whys of acne, and how you can know what’s best for your skin.
Check out the episode webpage for links and more info.
Whether you’re working on a deadline or enjoying time with friends, city noise is jarring to the ears and even worse for concentration. A growing body of scientific evidence also suggests that high noise levels can be harmful to your health, increasing risk of hypertension, stroke and heart attacks.
Here, environmental studies researcher Dr. Tor Oiamo joins Medcan CEO Shaun Francis to explore the connection between noise and health. They explain what’s so bad about long-term noise exposure, and how you can know if you’re within safe sound limits.
Check out the episode webpage for links and more info.
Gastrointestinal health complaints form a large proportion of the reasons people visit their doctors—even though few people like to talk about what’s going on down there. And Medcan’s registered dietitians often get questions about how to promote digestion. So our Eat host, Leslie Beck, Medcan’s clinical director of food and nutrition, suggested a guide to all the gut, microbiome and digestive tract questions our listeners might otherwise not be comfortable asking.
Here, Beck is joined by Medcan gastroenterologist Dr. Bharat Markandey to tackle: What foods promote gut health? Do probiotics and prebiotics work? And how can you tell whether everything’s working correctly? It’s all in here—and more!
Check out the episode webpage for links and more info.
Research suggests that “one in three Canadians is living with diabetes or prediabetes.” So if your doctor tells you that you’re insulin resistant, what steps can you take?
Here, Dr. Peter Nord is joined by Medcan endocrinologist Dr. Susan George—who was named to the Order of Canada in 2020—to break down how you can eat, move and think your way to improved insulin sensitivity—and maybe even reverse your diagnosis.
Check out the episode webpage for links and more info.
Perhaps your doctor mentioned it to you: consider adding strength training to your weekly routine. And here’s the thing: Strength training gets even more important as we get older.
So in this episode, Dr. Andrew Miners, Medcan’s director of sports medicine and fitness, and McMaster kinesiology professor Dr. Stuart Phillips provide a guide to optimal strength training for everyone — particularly those who are getting older, who can use their stronger muscles to stay active and vibrant longer than ever before. Get tips on how to start properly, and learn about the latest research on the surprising ways strength training can change your body and your mind for the better.
Check out the episode webpage for links and more info.
Intermittent fasting is one of the most popular fitness and nutrition trends out there right now—not only as an effective weight loss technique, but as a way to manage chronic disease risk and lower blood pressure. So what risks come with IF, and what should you know before giving it a try?
In this encore presentation, Eat host Leslie Beck joins IF expert Dr. Krista Varady of the University of Chicago, Illinois to break down the various types of IF, and how to do it safely and effectively for your body.
Check out the episode webpage for links and more info.
Last year, Medcan director of weight management Dr. David Macklin predicted the diabetes medication semaglutide would be a game changer for those seeking help to lose weight. Now known by trade names like Ozempic, Wegovy and Rybelsus, today semaglutide is advertised on billboards and in TV commercials — and the hashtag has more than 330 million views on Tiktok. So we invited back Dr. Macklin to get his perspective on the medication, now that it’s actually on the market and being used by hundreds of thousands of people across North America. Joined by Medcan CMO Dr. Peter Nord, Dr. Macklin explains semaglutide’s benefits, side effects and costs — and describes what’s different about Medcan’s approach to weight management in the semaglutide era.
DISCLOSURE
In addition to his role at Medcan, Dr. Macklin helped to write the Canadian clinical guidelines for obesity. He also receives consulting fees, honoraria, and licensing fees from Novo Nordisk. Novo Nordisk is the manufacturer of semaglutide (trade name Ozempic).
Check out the episode webpage for links and more info.
Something about exercising in nature just makes you feel good. Hiking up a hill to enjoy forest views. Biking through the countryside. Even a walk through your community. And in fact, a new study suggests that working out in fresh air provides a special boost to your cognitive abilities – one that you won’t get if you exercise indoors.
So how does exercising outside really affect your body? Here, Medcan CEO Shaun Francis sits down with the study’s lead authors, Dr. Olav Krigolson and Katherine Boere of the University of Victoria, to understand what’s up.
Eat Move Think is all about giving you new ways to become the healthiest version of yourself. So in this special summer episode, we’ve challenged some of Medcan’s most wellness-obsessed teammates to tell us all about the content that changed the way they make their healthy choices. Hear about the media and pop culture that has made a big impact on Medcanners’ lives, and you might just find your next best read, watch or listen along the way.
Follow along with the books, podcasts, films and other media referenced in the episode on the episode webpage.
If you’re anything like us, you’ve been waiting for the sunny days of summer. Between all the plans and trips you might have in store, it can be easy to let your healthy habits and routines fall by the wayside. So how can you optimize your wellness while you’re away? Join fitness managers Anna Topali and Tyler Kerr as they and their fitness team leads to find out. They provide tips and tricks to help you turn your weekend trip from a wellness challenge to a healthy cross-training opportunity, and come back to the city feeling as great as you did when you left.
Check out the episode webpage for links and more info.
Dr. Jennifer Zelovitzky is the clinical director of women’s health and vitality at Medcan and leads the new perimenopause and menopause program. She’s a certified menopause practitioner and an advocate for the benefits of hormone replacement therapy. Dr. Zelovitzky also has an unusual backstory that includes working on Bay Street before attending medical school while raising two young daughters.
Here, she joins Director of Clinical Innovation Allison Hazell to talk about menopause misconceptions, the education gap that exists around women’s health—and how Medcan’s new program aims to empower women with knowledge.
Check out the episode webpage for links and more info.
Medcan is expanding. There’s a summer pop-up in Muskoka’s Port Carling, a new location in Collingwood is coming soon and the Oakville location has been open for 18 months. The design in each of these spaces feels less medical and more high-end hotel. Elements like natural light and organic materials promote a sense of optimal wellness in visitors, encouraging relaxation and comfort regardless of the reason for the visit.
So can our listeners learn from Medcan’s interior design choices, the better to create wellness-promoting spaces of their own? Medcan CEO Shaun Francis interviews Oakville general manager Eric Giberson and HOK senior principal Laura Jones to learn about the way light and colour promotes wellness at Medcan’s new spaces—and, possibly, within the walls of your own home.
Check out the episode webpage for links and more info.
“Worst air quality in a lifetime for many,” read the Weather Network app for many North Americans recently. Residual smoke from the wildfires in northern Ontario and Quebec is creating serious air pollution, and Environment Canada is recommending that we avoid strenuous activities and limit our time outside. So how does wildfire smoke and air pollution affect our health, what can we do to protect ourselves, and are there ways to counteract health effects of wildfire smoke?
Here, the Eat Move Think team breaks down the air quality situation in Canada, with the help of Medcan respirologist and clinical director of sleep, Dr. Chris Chan, and wildfire smoke expert Dr. Stephanie Holm.
Check out the episode webpage for links and more info.
We’ve all had a headache that stopped our day in its tracks. To mark Migraine Awareness Month, we’re devoting an episode to the causes and cures for all sorts of headaches. That dull, throbbing pain could be caused by stress, poor diet, eye sight issues, or many other underlying conditions.
So how can you know what is causing your headache? What is the best way to get rid of it, and how can you avoid them in the long run? Here, Dr. Peter Nord breaks down everything you need to know about getting rid of headaches, with the help of Medcan physiatrist, Dr. Marcus Jansen, and Medcan optometrist, Dr. Suneet Dhadwar.
Check out the episode webpage for links and more info.
When you experience stress, your body releases a hormone called cortisol. So what exactly does the “stress hormone” do? Why is there an instinct to freeze in stressful situations, and what lifestyle changes could improve our ability to handle stress?
Here, Medcan CEO Shaun Francis talks to the director of the UHN Krembil Research Institute, Dr. Jaideep Bains, an expert on stress, about how exactly stress affects our wellness—and why it’s so important to have healthy coping mechanisms when dealing with difficult situations. He also shares what he does to get through stressful times.
Check out the episode webpage for links and more info.
“If you’re eating something that came wrapped in plastic and contains even one ingredient that wouldn’t be found in most household kitchens, it is most likely ultra-processed food,” writes today’s guest, Dr. Chris van Tulleken. He’s an Oxford-educated infectious diseases doctor, with a Ph.D. in molecular virology, as well as a BBC television personality. His latest book, an international bestseller, is Ultra-Processed People: Why We Can’t Stop Eating Food That Isn’t Food. He says that North Americans get 50-60% of their calories from ultra-processed food.
So how is ultra-processed food affecting our bodies and our brains? How is it really bad for us, and how can you optimize your wellness in an ultra-processed world? Medcan director of food and nutrition Leslie Beck, RD, answers these questions and more in her conversation with Dr. Chris van Tulleken.
Check out the episode webpage for links and more info.
In 2022, Medcan became the first wellness provider in the country to enter the age of truly personalized medicine by integrating whole genome sequencing into a comprehensive preventive health assessment — allowing clients access to the most advanced technology available to promote longevity and address potential future health concerns. Now, a year later, Medcan genetic counsellors look back and evaluate what they’ve learned. Who is getting their whole genome sequenced, and what impact has the decision had on their lives? What are some of the most surprising findings? And what most excites the genetic team about future innovations to come? Director of clinical innovation Allison Hazell leads director of genetics Jessica Gu and genetic counsellor Justin Lorentz in a fascinating discussion that also features chief medical officer Dr. Peter Nord reflecting on his own personal experiences getting his whole genome sequenced.
Check out the episode webpage for links and more info.
5.4 million Canadians are at high risk of experiencing or have been diagnosed with sleep apnea—and not all of them snore. Sleep apnea is the most common breathing-related sleep disorder, and spending the night in a hospital or clinic is an uncomfortable and inconvenient way to be diagnosed and get treatment.
Here, Dr. Chris Chan, clinical director of Medcan’s new Sleep Program explains who is at highest risk for sleep apnea, and he introduces a simple and evidence-based device that could help you discover your diagnosis while sleeping in your own bed.
Check out the episode webpage for links and more info.
Years of scientific evidence has suggested that there could possibly be a link between exercise and cognitive function. A new study in Scientific Reports analyzed the genetic data of over 350,000 people to determine whether or not regular physical activity can really improve our brain health. So can working out really make us smarter? What type of exercise is best for our brains?
Here, University of Geneva senior researcher and study lead author, Dr. Boris Cheval, joins Move host Dr. Andrew Miners to explore the connection between movement and cognition, and to suggest how you can train your brain to love working out— whether or not you have that genetic predisposition to exercise.
Did you know that loneliness is associated with health risks as negative as smoking 15 cigarettes a day? When we think of a healthy lifestyle designed to promote longevity, we think of factors like diet, exercise or genetics. Rarely do we consider loneliness as a factor in determining how long we live.
Yet according to loneliness expert Dr. Julianne Holt-Lunstad, professor of psychology and neuroscience at Brigham Young University, “social connections have potent influences on health and longevity, and lacking social connection qualifies as a risk factor for premature mortality.”
Here, Dr. Holt-Lunstad joins Medcan MIND station team lead Jennifer Baldachin to explore how social connections promote wellness—with guidance on how to create new relationships.
Check out the episode webpage for links and more info.
If you've ever worked with a fitness trainer, you probably know that they're a wealth of knowledge when it comes to health and wellness. On a regular basis, they get asked popular questions like, “Do women get bulky if they lift heavy weights?” or, “Will my sleep quality suffer if I work out at night?”
Here, Medcan’s fitness managers Anna Topali and Tyler Kerr lead a group of experienced Medcan fitness team leads to give us the science-based cheat sheet to these and other common fitness questions that they hear from clients every day.
Check out the episode webpage for links and more info.
As the weather heats up, so does the talk about sunscreen. Reapply every 2 hours—or every 4 hours. Only use SPF 30 or higher…but maybe the SPF 15 in your moisturizer is okay.
Here, Refine medical director Dr. Jonathan Levy clears up misconceptions about your skin and sunscreen. Learn why SPF 80 might not be as protective as you think, which UV rays your sunscreen is blocking, and how to know which brands will make you less likely to break out.
Check out the episode webpage for links and more info.
Sleeping well is crucial for wellness. But for those of us who work at demanding jobs, it can be all too easy to sacrifice sleep. In fact, thanks also to streaming services and social media, society is as sleep deprived as we’ve ever been.
So in this episode, Medcan chief medical officer Dr. Peter Nord talks with sleep deprivation expert Dr. Ann E. Rogers of Georgia’s Emory University. The two discuss the reasons we’re not getting the slumber we need—and share tips and tricks to maintain performance even during those periods where you’re not getting enough shut-eye.
Check out the episode webpage for links and more info.
What’s the best way to lose weight, and keep it off for good? Does your body prefer a low-fat or a low-carb diet? The body’s metabolism rate, genes, and microbiomes can all affect the way we lose or gain weight. The good news? The field of personalized nutrition will likely soon be able to give you a full list of which foods will help your body lose weight, and which will contribute to weight gain.
Medcan’s director of food and nutrition, Leslie Beck chats with Dr. Christopher Gardner, the director of nutrition studies at the Stanford Prevention Research Center. They explore the implications of Dr. Gardner’s research into the different ways that low-carb and low-fat diets can affect different bodies.
Check out the episode webpage for links and more info.
Medcan trainers and doctors say that the single biggest change you can do for your wellness is to go from doing nothing, to doing something. For the non-smokers among us, the biggest change in your body happens when you go from a sedentary lifestyle to a simple fitness routine that you can gradually build on, and walking is one of the best ways to get that routine going.
Here, Move host Dr. Andrew Miners chats with Dr. Ferreira, who recently started walking over 5km to work on a regular basis. They break down the physical and mental benefits of walking, and share some inspiring fitness stories from walking podcaster Dave Paul, and Medcan client Raysa Hidalgo.
Check out the episode webpage for links and more info.
Can you breathe your way to a better mood and reduced anxiety? This week’s guest says it's possible! Medcan consulting psychologist Dr. Amanda Beaman chats with the medical director of the Center for Integrative Medicine at Stanford University, Dr. David Spiegel, a physician. Dr. Spiegel's recent study with podcaster and neuroscientist Andrew Huberman revealed the mental well-being benefits of a kind of breathwork called cyclic sighing.
Here, Dr. Spiegel explains how to perform cyclic sighing, and describes the way it uses the parasympathetic nervous system to improve affect.
Check out the episode webpage for links and more info.
Can certain foods cure pre-menstrual syndrome? Do soy products cause breast cancer? And can a healthy diet help you conceive, or improve the symptoms of menopause? In this episode of Eat Move Think, we explore the world of women's nutrition. Guided by Medcan’s director of clinical innovation, Allison Hazell, our Eat expert, Leslie Beck, RD, and registered dietitian Joanna Stochla clear up the biggest misconceptions around nutrition for women, and provide a suggestion for what you should be incorporating into your diet, right away.
Check out the episode webpage for links and more info.
As we approach International Women’s Day, Eat Move Think begins a two-week look at wellness specifically for females. This week, Medcan senior medical advisor, and bestselling author of The New Woman’s Guide to Healthy Aging, Dr. Vivien Brown, provides an overview on all things preventive health, touching on everything from telomeres to stress, and the importance of self-education to promote brain health.
If you’re a woman, it’s an inspiring—and empowering—way to focus on your own wellness. And men can listen to learn about what’s best for their partners or loved ones!
Canada’s new alcohol guidelines took a radically new approach. Most health recommendations provide advice on safe amounts of the substance in question. But Canada’s 2023 Guidance on Alcohol and Health tells us there is no safe amount when it comes to drinking spirits, wine or beer. Sidestepping any suggestion for specific consumption levels, they instead inform Canadians about the risk we incur for an alcohol-caused death at given consumption levels per week. To learn about the implications for us all, Medcan’s chief medical officer Dr. Peter Nord walks us through interviews with guideline coauthors Dr. Tim Naimi, physician and director of Canadian Institute for Substance Use Research, and Dr. Jürgen Rehm, epidemiologist at CAMH and professor at the University of Toronto. We also check in with guideline critic Dr. Dan Malleck, historian and health sciences professor at Brock University.
Check out the episode webpage for links and more info.
Everyone from Peter Attia to the Global Cycling Network is talking about zone-based fitness training. It’s gaining popularity as a way to optimize your workouts and train like an endurance athlete, all while making sure you don’t work too hard.
So we contacted a global expert to determine whether it’s worth the hype. What is Zone 2 training, and how can you do it effectively—no matter your fitness level? Dr. Stephen Seiler is a professor at Norway’s University of Agder, and for decades he’s been researching the concept of the “polarized training” that separates training styles by lactate range and heart rate. Here, he explores the benefits of slowing down with Medcan CEO Shaun Francis.
Check out the episode webpage for links and more info.
Workforces increasingly expect their employers to support their health and wellbeing—which is why Medcan created the Workplace Health and Wellness Strategy Playbook. In the latest episode of our weekly podcast, Eat Move Think, join such MAS physicians as Dr. Peter Nord, Dr. Alain Sotto, Dr. Matthew Burnstein and Dr. Aisha Khatib as they share first-hand experiences of best practices for workplace wellness, to promote engagement and productivity among employees.
Check out the episode webpage for links and more info.
February is Heart Health month, and with the heartiest (ahem) of holidays coming up, in the form of Valentine’s Day, what better time to bring attention to how you can keep your heart healthy and strong? Heart disease is the second leading cause of death in Canada, and is the first leading cause of premature death in women. Here, Medcan director of cardiology, Dr. Beth Abramson, joins Dr. Peter Nord to break down everything you need to know about heart disease, and the main risk factors that cause it. Learn what you can do to reduce your risk, how the risk factors are different for women, and how COVID-19 can affect your heart.
Check out the episode webpage for links and more info.
Mary Deacon has been pioneering efforts to improve Canada’s mental health for 25 years. She’s the founding president of the CAMH Foundation and the founding chair of Bell Let’s Talk, which she still leads today. She’s also worked with Medcan CEO and True Patriot Love chair Shaun Francis on a million-dollar fund to support military members, Veterans and their families. Here, the two friends discuss the past, present and future of mental health in this country, with a view to providing us with ways to improve access and reduce stigma. It’s a conversation you don’t want to miss.
Check out the episode webpage for links and more info.
Our conversations about mental health have changed in the past few years. Things that were considered taboo or inappropriate to mention are now commonly discussed. And that’s great, because authentic conversations can help to reduce stigma. So when your coworker or close friend discloses that they’re having a tough time, how can you provide the response they need? What’s the best way to set boundaries? What do you do if you don’t have the time to talk? And how can you take care of yourself? Learn about things to say, do, and avoid to best show your support, from wellness host Dr. Peter Nord and Medcan social worker Jennifer Baldachin.
Check out the episode webpage for links and more info.
Eat Move Think is all about life hacks and wellness guidance to help you be at your best. So what happens when you place too much of a focus on productivity and goal-chasing? In productivity expert Chris Bailey’s new book, How to Calm Your Mind, he writes that “in an anxious world, the path to productivity runs through calm.” Here, Medcan consulting psychologist Amanda Beaman talks to Bailey about his own journey to calm, how our brains are affected by high levels of stress and anxiety, and how the rest of us can use calm to become more engaged, more present, and more productive in everything we do.
Check out the episode webpage for links and more info.
Genetic technology is advancing quickly, and the information in our DNA will continue to grow more important to promoting human health and wellbeing in the decades to come. Genetic counsellors help people to understand the implications of the information locked in their genes. Counsellors can provide guidance on which genetic tests may be appropriate, and, once test results are in, they help the subject understand the meaning of the results. In this episode, Medcan genetic counsellors demystify some of the most common questions involving genetics and wellness, such as, what’s the difference between clinical and consumer-grade genetic testing? Featuring Medcan director of clinical innovation Allison Hazell, clinical director of genetics Jessica Gu and genetic counsellor Justin Lorentz.
Check out the episode webpage for links and more info.
Ah, the last week of the year. Hopefully it’s your chance to kick back, relax, and spend time with loved ones. The holidays can be a time of reflection as you reminisce on the past year, or maybe you’re planning your 2023 and setting some New Year's resolutions. So what’s the secret to making long-lasting, permanent change? In this encore episode, join Shaun Francis as he chats with weight management expert Dr. David Macklin for tips to create practical, achievable goals.
Check out the episode webpage for links and more info.
Curious about the food trends that will affect how and what you eat in 2023? Medcan director of food and nutrition Leslie Beck sure is. So in this episode she checks in with Nourish Food Marketing president Jo-Ann McArthur, the author of a closely watched annual report on food trends. The two experts discuss what’s likely to trend in the next year, the innovations headed our way, and how we may eat differently in the next 12 months and beyond.
Check out the episode webpage for links and more info.
Fitness activity explodes in January as New Year’s resolutions motivate people to join gyms and begin physical activity regimens. So why do those numbers drop after March, and what can you do to ensure you stick with it? How can you become one of those successful people who uses the New Year to trigger long-term lifestyle change? Medcan fitness trainers have helped thousands of people start exercise habits that become permanent lifestyle improvements. Here, fitness managers Anna Topali and Tyler Kerr lead a group of experienced personal trainers in a discussion about how to set yourself up for ongoing success when starting out.
Check out the episode webpage for links and more info.
The last 12 months have whizzed by, and so in this episode, Medcan experts like CEO Shaun Francis, Eat host Leslie Beck, Move host Dr. Andrew Miners and many more take stock of the way wellness changed in 2022, both for them personally, and for society as a whole. We also hear where our experts expect wellness to go in the next 12 months.
Check out the episode webpage for links and more info.
The holiday season often prompts thoughts of skincare rejuvenation treatments. Medcan’s dermatology clinic, Refine, takes over Eat Move Think this week to round up the most innovative and effective skincare treatments to address your biggest skincare concerns. Refine medical director Dr. Jonathan Levy and Refine aesthetician Lesley Bray answer listener-submitted questions about the best ways to boost collagen, get an instant glow or tackle fine lines and wrinkles. Plus, get important tips on how to best care for your skin through the winter.
Check out the episode webpage for links and more info.
Early detection of cardiovascular disease can be life-changing. Various methods are used to assess risk. Problem is, many identify cardiac disease only after it has progressed to later stages. High-sensitivity troponin screening uses a blood sample to detect elevated risk of cardiovascular disease, years before most other methods. In fact, hs-Troponin is so sensitive that it may allow clinicians to forecast heart attacks a decade before they happen. In this conversation between our Wellness host, Dr. Peter Nord, Medcan’s chief medical officer, and Tricia Ravalico, Director, Global Scientific Leadership and Education at Abbott, we explore the development of the hs-Troponin test and describe why it is so innovative.
Check out the episode webpage for links and more info.
Conventional wisdom (and plenty of research) says you’re supposed to engage in aerobic activity like running, swimming, or cycling if you really want to lengthen your life. Now, a new study suggests that adding strength-training exercises to your aerobic fitness routine will provide an added boost when it comes to living longer. Join our Move host, Dr. Andrew Miners of Medcan, as he chats with the study’s lead researcher, Dr. Jess Gorzelitz, an associate professor at the University of Iowa with expertise in kinesiology and epidemiology. The pair of experts discuss how older people can start strength training, their favourite exercises for beginning weight lifters, why lifting weights provides longevity benefits—and why strength training is most beneficial for women.
Check out the episode webpage for links and more info.
Eat Move Think host Shaun Francis is the founder of True Patriot Love, one of Canada’s largest charities supporting serving military members, Veterans and their families. So the week of Remembrance Day, we join Shaun and True Patriot Love CEO Nick Booth as they explore the inspiring stories of three Canadian soldiers who overcame wellness challenges and transformed their lives.
Check out the episode webpage for links and more info.
As temperatures fall, darkness and cold can make wellness behaviours more difficult. As we head into winter, many of us find it more difficult to maintain a healthy diet. We might skip more workouts to avoid going out in the cold, in favour of cozying up to a good book or movie. More time indoors and less sunlight both contribute to many of our struggles with mental health, and we’re more likely to become depressed. So how can we stay healthier and happier than ever through the colder months? Shaun Francis joins Medcan experts Dr. Peter Nord, Dr. Andrew Miners and Joanna Stochla, RD, to find out.
Check out the episode webpage for links and more info.
Women’s wellness is under-discussed, under-researched and under-considered by the Canadian healthcare system—and Breast Cancer Awareness month provides a great opportunity to explore two key aspects of women’s health: Breast cancer and menopause. What are the implications of 422,000 missed mammograms in Ontario during the pandemic? Canadian women are likely to live a third of their adult lives in menopause, so why do we know so little about how to cope with its symptoms? What do you need to know about cancer screenings and your health, and where can you access important resources? Bronwen Evans, Medcan’s chief growth officer, explores these topics and more with Dr. Vivien Brown, MD, an accomplished speaker and author who specializes in women’s health and healthy aging.
Check out the episode webpage for links and more info.
We hear lots of talk about the importance of a healthy and diverse gut microbiome. So what foods should we be eating to maintain our gut health, and how does a healthy microbiome affect the rest of our body? What’s the science behind at-home microbiome testing products, and are they worth trying? How could microbial science help with early detection or treatment of conditions like Alzheimer’s or Parkinson’s? Medcan’s director of food and nutrition, Leslie Beck, RD, sits down with Dr. Brett Finlay, microbiologist and University of British Columbia professor, to find out.
Check out the episode webpage for links and more info.
The National Ballet of Canada has an innovative Dancer Wellness programme that helps elite dancers stay healthy and happy. As the ballet's official Health and Wellness provider, Medcan helped to design the program. So what can other high-performing organizations learn from the holistic way that the arts company cares for its human resources? Exploring these topics and more, Medcan’s chief growth officer, and former member of the NBOC board of directors, Bronwen Evans, sits down with the ballet’s director of dancer wellness, Marla Pichler, as well as first soloist Spencer Hack and second soloist Hannah Galway.
Check out the episode webpage for links and more info.
Your perception of the things that happen in your life—both the successes and the failures—can have a big impact on your performance and wellness. So how do you handle setbacks? How can you find purpose in your leadership journey, and upgrade your inner narrator to tell the best, most successful stories possible? Here, Medcan CEO Shaun Francis talks with Christine Miners and Rick Lash, leadership consultants and authors of the recently released book Once Upon A Leader. They explore the steps you can take that set you up for success and, in turn, for optimal wellness.
Check out the episode webpage for links and more info.
“I’m going to NAD for the rest of my life and I’m never gonna age,” Hailey Bieber tells her friend Kendall Jenner in the latest season of The Kardashians. New anti-aging technologies like NAD+ IV therapy and plasmapheresis are making waves in pop culture—but do they work? What does the latest research say? Medcan chief medical officer Dr. Peter Nord checks in with Dr. Eric Verdin of California’s Buck Institute for Research on Aging to separate the science from the snake oil—and to share tips on how we can all take steps to help us live longer, and healthier lives.
Check out the episode webpage for links and more info.
Are you dealing with chronic pain and need tips on how to manage it? Anyone who has experienced chronic pain knows how debilitating it can be. But why does chronic pain happen? How much of it is neurological, and what are the best ways to soothe it? And is it possible to cure chronic pain? Dr. Michael Wansbrough is the medical director of the pain management and recovery program at Medcan. Here, he and our Move host, Dr. Andrew Miners, explore why we feel chronic pain. They describe how reframing one’s attitude to pain can help mitigate symptoms, and they map out a pathway to long-term relief of chronic pain.
Check out the episode webpage for links and more info.
If you’re a dietitian, some questions come up all the time. Is diet soda bad for you? How much coffee is too much? How many eggs can I eat? Which supplements do I need to take? How many calories should I eat every day? Which foods should I never eat? In this episode, Eat host Leslie Beck, Medcan’s director of food and nutrition, leads her colleagues Olivia Cupido and Terence Boateng in an engaging discussion that provides easy-to-understand answers to all of the above questions.
Check out the episode webpage for links and more info.
The debate has been going on for years: while some swear by the benefits of a stretching routine, others will say there is little to no point. What does the research say, and how much of a difference could a stretching routine make on our range of motion and physical health as we age? Can you use stretching to help heal an injury, or prevent future injuries? What sort of stretches should you be doing on a daily basis, if any? Here, Medcan’s Dr. Andrew Miners talks to physiotherapist and chiropractor Dr. Greg Lehman, a global expert on movement and flexibility. Learn what’s happening in your body when you stretch, how to know which stretches are right for you, and how to use stretching to improve your flexibility over time.
Check out the episode webpage for links and more info.
The debate has been going on for years: while some swear by the benefits of a stretching routine, others will say there is little to no point. What does the research say, and how much of a difference could a stretching routine make on our range of motion and physical health as we age? Can you use stretching to help heal an injury, or prevent future injuries? What sort of stretches should you be doing on a daily basis, if any? Here, Medcan’s Dr. Andrew Miners talks to physiotherapist and chiropractor Dr. Greg Lehman, a global expert on movement and flexibility. Learn what’s happening in your body when you stretch, how to know which stretches are right for you, and how to use stretching to improve your flexibility over time.
Check out the episode webpage for links and more info.
How can employers best prepare for higher rates of absenteeism or supply chain issues in the upcoming season? How to keep employees and their families safe and healthy? In this episode, pandemic planning experts Dr. Alain Sotto and Dr. Matthew Burnstein of Medcan’s Medical Advisory Services join program manager Mark Beairsto to share everything you need to know about what to expect this fall from COVID, how to prepare—and how investing in workplace wellness can maximize staff retention and engagement in the post-pandemic world.
Check out the episode webpage for links and more info.
“We’re the most connected, and the loneliest generation ever,” says Dr. Jack Muskat, Medcan’s clinical director of psychology, describing the paradox of apps like Instagram, TikTok, Twitter and Facebook. Inspired by a recent study showing that a one-week break from social media led to significant improvements in well-being, Dr. Muskat leads Eat Move Think producer Jasmine Rach on a social media cleanse of her own. It also features context from the bestselling Johann Hari book on the cognitive effects of social media and technology, Stolen Focus: Why You Can’t Pay Attention and How to Think Deeply Again.
Check out the episode webpage for links and more info.
Wearables like the Apple Watch, Fitbit, the WHOOP band and the Oura Ring help us track our exercise and lifestyle habits, collecting loads of data as we use them. So what’s happening with all that information, and how can wearable data help to promote optimal human wellness? What cool things are wearable data allowing researchers to do today? And what new capabilities will this data enable in the future? Evidation is a Silicon Valley-based company that aggregates the data from wearables and enables its users to participate in groundbreaking research and health programs. In conversation with our Move host, Dr. Andrew Miners of Medcan, Evidation COO Leslie Wilberforce explores the ways wearable data can help us maintain healthy habits, and help us detect medical conditions earlier than ever before.
Check out the episode webpage for links and more info.
Adults tend to gain weight as they age — about one to two pounds a year, research shows. A recent study indicates that small changes to one’s diet and/or exercise routine can prevent that incremental accumulation. In this episode, our Eat host, Leslie Beck, interviews the study’s lead researcher, Dr. Robert Ross of Queen’s University, a global expert on sustainable positive lifestyle change for weight loss and better health. He shares the study’s findings, and discusses tips on how to halt age-related weight gain.
Check out the episode webpage for links and more info.
When Walmart Canada’s executive vice president and chief operating officer first joined the company in August 2020, she introduced herself to her new 90,000 associates as a “recovering workaholic.” Since experiencing anxiety, postpartum depression and burnout in her 20s, Nabeela Ixtabalan has transformed the way she balances work and wellness—and is working to help Walmart Canada employees do the same. In this encore presentation of her conversation with Medcan CEO Shaun Francis, Nabeela discusses her self-care and employee wellness strategies.
Check out the episode webpage for links and more info.
The latest research has shown that the MIND diet—a cross between the DASH diet and the Mediterranean diet— may stave off the onset of Alzheimer’s. There’s more research in the works, and it could make for even more progress in our understanding of the ways our diet can affect, repair and improve our brains. In the final of our three-part series on Alzheimer’s, Leslie Beck continues her conversation with two of the researchers who helped develop the MIND diet: cognitive neurologist Dr. Neelum Aggarwal, and nutritionist Dr. Christy Tangney, both of Chicago’s Rush University Medical Center. Make sure to check out the first part of their conversation to learn about how the MIND diet was developed and which brain-healthy food groups it includes.
Check out the episode webpage for links and more info.
A growing body of research suggests that your food choices can affect the long-term health of your brain to the extent that certain diets, such as something called the MIND diet, may significantly reduce the risk of developing Alzheimer’s. In fact, research indicates the MIND diet can be so protective of the brain that one study showed those who most adhered to it had a brain age 7.5 years younger compared to those who least adhered to the diet. So how does the MIND diet work? Which foods are in the MIND diet—and what are some practical tips to help us to incorporate this eating pattern into our lives? In the second of our three-part series on Alzheimer’s, Leslie Beck gets the answers from two of the researchers who helped develop the MIND diet: cognitive neurologist Dr. Neelum Aggarwal, and nutritionist Dr. Christy Tangney, both of Chicago’s Rush University Medical Center.
Check out the episode webpage for links and more info.
Research into therapies for Alzheimer’s disease and dementia is progressing, and one day soon we may reach a point where those at high risk for cognitive impairment may be able to delay onset for so long that they never experience symptoms. How does Alzheimer’s really affect the brain, and how are doctors getting better at diagnosing it? Are there things we can do every day to reduce our risk? To learn about the latest in prevention, diagnosis and treatment, Medcan senior medical consultant Dr. Lorne Greenspan and clinical director of genetics Jessica Gu check in with a global expert on the disease, Dr. Sharon Cohen of Toronto Memory Program, to hear about the state of the art in Alzheimer’s.
Check out the episode webpage for links and more info.
What exactly is energy? Is it a chemical to be measured, a feeling or even just a “vibe”? We know when we have it, and know even more when we don’t. How can we get more of it? At Columbia’s Picard Lab in New York, scientists study mitochondrial biology to understand our energy levels, how they can be affected by our psychological state, and how we can get more energy to get more things done every day. Here, lab director and professor of behavioural medicine Dr. Martin Picard and Medcan CEO Shaun Francis explore the biology behind energy, and provide us with tips on how we can get more of it.
Check out the episode webpage for links and more info.
“Liquid biopsy” is a form of cancer screening that detects biomarkers in the blood with a simple draw. Research indicates that it could help to detect disease months or even years before other, more expensive and more invasive forms of screening, helping to save lives. So how exactly does it work? Is it better at detecting some cancers compared to others? And how can it help oncologists treat already diagnosed cases? Medcan’s director of clinical innovation, Allison Hazell, investigates with the help of Dr. Lewis Roberts, director of the Mayo Clinic’s Hepatobiliary Cancer Lab.
Check out the episode webpage for links and more info.
Testicular cancer is the most common cancer in men aged 15 to 35. Experts recommend that men start to perform testicular self-exams in their teen years. Some middle aged men have never performed a self-exam in their life. To raise awareness during Men’s Health month, our Dr. Peter Nord checks in with Medcan’s director of urology and Michael Garron Hospital's chief of surgery Dr. Rajiv Singal (pictured above). He shares the latest in testicular and prostate cancer treatment and prevention, and discusses a new therapy for enlarged prostates that uses steam for a minimally invasive way to treat a common problem for aging men.
Check out the episode webpage for links and more info.
In our last episode, How To Practise Mindfulness, Medcan psychologists Dr. Amanda Beaman (pictured above) and Dr. Jack Muskat put mindfulness under the microscope and explored its many benefits.
Here, try it out yourself with a 10-minute guided mindfulness meditation with Dr. Amanda Beaman. Download this episode for easy listening while on a walk, your commute to work, or to otherwise incorporate into your self-care routine.
Many of us are spending more time on screens. The constant buzz and beeps of phone notifications, increasing work demands—does anyone else feel like the pace of contemporary living is harming attention spans and creating more of a need to engage in mindfulness and meditation practices? Here, Medcan clinical psychologists Dr. Jack Muskat and Dr. Amanda Beaman explore the practice of mindfulness. What is it? How does one do it? And can it help to relieve anxiety and increase our focus?
Check out the episode webpage for links and more info.
Summer is all about days in the park, meals in the backyard and weekends at the cottage. For more than 25 percent of Canadians, summer is also about red, itchy eyes and nasal congestion. Too often, seasonal allergies put dents in our summer plans—and over-the-counter medications don’t always help with symptoms. Dr. Anne Ellis, professor of medicine and chair of the division of allergy and immunology at Queen’s University, is director of the Environmental Exposure Unit, an internationally recognized facility where she leads allergy research trials. Here, Dr. Ellis and Medcan CMO Dr. Peter Nord tell you everything you need to know about why you have allergies, why allergy season is getting worse and what you can do about it.
Check out the episode webpage for links and more info.
Scientific researchers believe that cardiorespiratory fitness, in the form of VO2max, should be a vital sign that doctors consider alongside heart rate and blood pressure—and Medcan has just taken steps to incorporate a test designed to provide clients with an estimate of their VO2max level. So what is VO2max—and why should you care? This episode provides the ultimate cardiorespiratory fitness explainer. Co-hosted by Dr. Peter Nord and Dr. Andrew Miners, we provide background about the value and illustrate the effect it has on your longevity and quality of life. Check out the episode webpage for links and more info.
The relationship between diet, exercise and weight loss is more complicated than you think. You know that 500 calories you burned on your morning run? Your body doesn’t just credit you that energy for weight loss. In fact, the work of evolutionary anthropologist and globally recognized metabolism expert Herman Pontzer of Duke University suggests that your body will figure out a way to offset those burned calories after your exercise, possibly by decreasing calorie-burning inflammation in the body. Pontzer’s research suggests that while exercise isn’t a great trigger for weight loss, it remains important for all sorts of wellness reasons. In this encore presentation of Pontzer’s conversation with Medcan’s director of weight management, Dr. David Macklin, the Duke associate professor discusses his most recent book, Burn. Also on the agenda: The fascinating metabolisms of Tanzania’s Hadza tribe of hunter gatherers, and what that all means for North Americans and their sedentary lifestyles.
Cannabis has been legal in Canada for almost four years now. Eat Move Think’s very first episode at the start of 2020 explored the wellness implications of legalization. At that point, few gold-standard research studies had been conducted on cannabis, CBD and THC. So in this episode we revisit the topic. Medcan senior medical consultant Dr. Lorne Greenspan checks in with Dr. Mark Ware, the chief medical officer of Canopy Growth, one of the world’s largest cannabis companies. Can the plant and its derivatives change how we treat anxiety, chronic pain, arthritis and other issues? Who is using it, and why? Find out in this episode, which contains a wide-ranging conversation about new developments at the intersection of cannabis and wellness.
Which supplements actually help your muscles grow? Do plant-based eaters need more protein than meat eaters? Do sports drinks boost athletic performance? Is chocolate milk the perfect post-workout drink? To find out the answers to these and other questions, we consulted with two of the most prominent names in Canadian nutrition: Medcan’s director of food and nutrition and Dietitians of Canada chair Leslie Beck and McMaster University kinesiology professor Dr. Stuart Phillips. Together, they distinguish between popular misconceptions and evidence-based practice to help you build muscle and stay fit.
Check out the episode webpage for links and more info.
Dog ownership skyrocketed during the pandemic. Lots of pet owners claim that owning a dog can boost your mental health. But which breeds are best? Dan McCann of the legendary McCann Dog Training family, joins Medcan mental health clinical lead Samantha Charan to explore the health benefits that can come with owning a dog. They’ll help you figure out if dog ownership is right for you, and unpack the reasons why these furry friends can keep us happier and healthier.
Health Canada recently approved a new weight loss drug, semaglutide, also known as “Ozempic” or “Wegovy.” Experts refer to it as a “game changer” for its ability to curtail appetite and spur weight loss. In this episode, Medcan’s director of weight management, Dr. David Macklin, a co-author of Canada’s national guidelines for obesity treatment, provides host Shaun Francis with a semaglutide explainer. “We’re in a super exciting stage in my field of medicine,” Dr. Macklin says.
Check out episode highlights and links on our webpage.
More people than ever before are exercising to stay fit and active well into their senior years. The field of sports rehabilitation and therapy is flourishing as a result, with lots of therapies generating buzz. But which ones work for aging athletes, and which ones are a waste of money? Here, Medcan’s Chief Medical Officer, Dr. Peter Nord, and the Director of Orthopaedic Surgery, Dr. Sebastian Rodriguez-Elizalde, explore platelet-rich plasma (PRP) injections, prehabilitation, cortisone, hyaluronic acid and many more sports rehab treatments designed to boost your athletic performance, whether you’re 25 or 95.
It’s spring, and if you have a garden that means it’s time for yardwork—raking out dead leaves, planting annuals, fertilizing the lawn. Here, Medcan’s Dr. Lorne Greenspan teams up with the legendary gardening expert Mark Cullen to make the argument that gardening is one of the single best things you can do for your overall wellness, with compelling benefits from an eat, move and think perspective—regardless of your age.
Link to episode webpage.
Intermittent fasting is an increasingly popular diet method intended to trigger weight loss. It’s also said to provide other health benefits. But does it actually work? And which form is appropriate for which people? Dr. Krista Varady is the University of Illinois, Chicago professor of nutrition and a globally recognized expert in intermittent fasting. Here she discusses her recommendations with Leslie Beck, the Globe and Mail nutrition columnist and Medcan’s Director of Food and Nutrition.
Link to episode webpage.
You know that exercising is good for your muscles and bones. But exercise can also improve brain health. In her new book, Move The Body, Heal The Mind, Dr. Jennifer Heisz of McMaster University’s NeuroFit Lab shares the latest research about how to use physical activity to optimize mental and cognitive wellness. Here, she speaks with Dr. Andrew Miners, Medcan’s clinical and product director of sports medicine, therapy, rehabilitation and fitness. For more information, links, and insights with timecodes, visit the episode webpage.
The World Happiness Report has for the fifth year in a row ranked Finland as the planet’s happiest country. Yet the nation is darker and colder than Canada. So what are the Finns doing right? Could it have anything to do with sisu, saunas and plunges into ice-cold water? Medcan’s Clinical Director of Psychology, Dr. Jack Muskat, investigates with Eat Move Think senior producer Russell Gragg, who recently returned from five weeks of living in Helsinki. Featuring interviews with Finnish culture experts Frank Martela, Katja Pantzar and others.
Link to episode webpage.
The ultimate way to achieve a personalized wellness prescription is to base it on one’s unique genetic code—to have every one of your DNA base pairs mapped, in a process known as whole genome sequencing, and then using that information to create precisely the right strategy for you. With its Genomic Health Assessment powered by whole genome sequencing, Medcan is pioneering the most precise form of precision medicine available. Here, Director of Clinical Innovation Allison Hazell explores the implications with host Shaun Francis.
Link to episode webpage:
https://www.eatmovethinkpodcast.com/podcast/ep109-whole-genome-sequencing
As you get older, your chances of getting sick and developing diseases get higher. But what if aging itself is the condition we should be treating? Dr. Nir Barzilai is the founding director of the Institute for Aging Research at the Albert Einstein College of Medicine and the world’s leading expert on metformin. Here, he joins host Shaun Francis to discuss the potential of metformin to fight aging, and his new trial that could change the way we view and treat old age.
Continuous glucose monitoring (CGM) devices are being tested by elite athletes to determine whether better management of carbs and blood sugar can boost athletic performance. Dr. Michael Riddell is a professor at York University. As an athlete who lives with Type 1 Diabetes, Dr. Riddell has studied glucose for years and is on the scientific advisory board for Supersapiens, a glucose-tracking app. Here, Dr. Riddell explores the future of glucose monitoring and athletics with Medcan Fitness Manager Anna Topali.
Positive psychology refers to a type of therapy that focuses on optimizing mental wellbeing, rather than fixing any specific problems. If conventional psychology helps people living with mental illness to achieve normalcy, then positive psychology helps people at a normal baseline achieve an optimal state. “Absence of symptoms is not the presence of wellbeing,” says Dr. Tayyab Rashid of the University of Toronto (Scarborough), also a faculty associate with the Human Flourishing Program at Harvard University. He’s in conversation with Medcan Clinical Director of Psychology, Dr. Jack Muskat.
Lots of studies have been done on the effects of exercise on men. But when it comes to exercise and women’s health, the scientific research falls short. Dr. Michaela Devries-Aboud is an exercise physiologist at the University of Waterloo. She’s one of a growing number of scientists examining how exercise affects the female body. Here, she and Medcan’s Clinical and Product Director of Sports Medicine, Therapy, Rehabilitation and Fitness, Dr. Andrew Miners, investigate what we know, and what we don’t, about sex differences and exercise.
For links and insights with time codes, visit the episode 105 web page.
Romantic relationships are a key driver of personal wellness, and these days texting is the main way people communicate when dating. In her just-released book, Speaking in Thumbs, Dr. Mimi Winsberg, a Harvard- and Stanford-educated psychiatrist and Facebook’s former in-house psychiatrist, examined how to connect better online with potential and existing partners. Here, she’s in conversation with Medcan clinical director of mental health, Dr. Jack Muskat. Texting, says Dr. Winsberg, “is now the lingua franca of love.”
For links and insights with time codes, visit the episode 104 web page.
One measure of aerobic fitness is VO2max, which reflects your body’s ability to take oxygen from air and put it in a form that helps you go. We noticed that one ranking of the best-ever VO2max scores featured five cross-country skiers in the top 10 results. So for our Winter Olympic special, host Shaun Francis and his team investigated what’s so great about cross-country skiing. Including two Canadian Winter Olympians, Katherine Stewart-Jones and Emily Nishikawa, as well as McMaster exercise scientist Dr. Mark Tarnopolsky, an enthusiastic cross-country skier himself.
For links and insights with time codes, visit the Episode 103 web page.
COVID-19’s Omicron variant is airborne-transmitted. So does it make sense to buy a HEPA filter to reduce spread? Or are there more cost-efficient ways to increase safety? We assembled a panel of experts to provide their guidance, including two members of Medcan’s Medical Advisory Services team, Dr. Peter Nord and Dr. Matthew Burnstein, as well as NASA consultant R. Vijayakumar and Prof. Frank Kelly of Imperial College London. For links and insights with time codes, visit the Episode 102 web page.
Mounting evidence suggests that our diet may play a role in our brain health as we get older. Age-related inflammation, or “inflammaging,” has recently been linked to higher risks of chronic disease, dementia and Alzheimer's. But how can we know which foods spur inflammaging? In today's episode, our host Shaun Francis talks with Medcan’s director of food and nutrition, Leslie Beck, RD, to explore the connection between diet, inflammation and brain health as we age. The episode also provides a guide on which food choices can help keep our brains and bodies healthier, longer.
For links and insights with time codes, visit the Episode 101 web page.
We’ve spent 99 episodes interviewing global experts about optimal wellness. So for our 100th episode, host Shaun Francis and his team turned the mic over to listeners and explored audience-submitted Eat, Move and Think stories. Featuring one listener’s thoughts on dairy, a 70-year-old man performing remarkable feats of strength, and an easy way to control your social media use. Also: An Omicron COVID-19 update from Medcan’s chief medical officer, Dr. Peter Nord.
For links and insights with time codes, visit the Episode 100 web page.
Life can be difficult. Whatever we’re enduring—a global pandemic? a difficult medical diagnosis?—emerging scientific research shows that humour can be an important coping tool. In this episode, we explore how author/comedian Jessica Holmes (Royal Canadian Air Farce, The Holmes Show) and mental health comedian Ryan Zeitz (Mental Hellth) use humour to get through tough times—and what the rest of us can learn from them.
For links and insights with time codes, visit the Episode 99 web page.
As we ring in the new year, many of us have goals we want to accomplish. Some of us will achieve them. Others won’t. University of Victoria exercise psychologist Dr. Ryan Rhodes has devoted his career to determining why people don’t do the things they want to do—and devised strategies to help. In conversation with Medcan’s Dr. Jack Muskat, Dr. Rhodes describes how to achieve those resolutions. (Encore episode.)
For links and insights, visit the Episode 98 web page.
Omnipresent screens and always-on work schedules are playing havoc with our sleep cycles, creating a population that is getting less shut-eye, and experiencing more sleep disruptions, than ever before. That’s a problem because research suggests that sleep is integral to our cognitive, physical and mental health, with poor sleep increasing risk for everything from high blood pressure to diabetes and depression. Former insomniac and ABC News anchor Diane Macedo’s new book, The Sleep Fix, includes practical, proven and surprising solutions for insomnia, snoring, shift work and more. In episode 97, Macedo joins Medcan’s clinical director of travel medicine Dr. Aisha Khatib as they explore how sleep really works, and how to identify exactly what is keeping you up at night.
For links and insights with time codes, visit the Episode 97 web page.
When she was 17, Samra Zafar was forced to marry an older man she’d never met and move to Canada with him. She suffered years of verbal, physical and emotional abuse, but eventually, through hard work and the support of peers, she gained the courage to walk away, and build a new life for herself and her daughters. Now, Zafar is an international speaker, a bestselling author and a med school student at McMaster University. Here, she shares her riveting story with Dr. Jack Muskat, and provides encouragement on how to survive, and even thrive, after difficult situations.
Episode 96 webpage
LINKS
If you or someone you know is experiencing domestic abuse, a variety of resources can help. Visit the Ending Violence Association of Canada for a list of services across Canada.
Read Samra’s book, A Good Wife: Escaping the Life I Never Chose, co-authored with Meg Masters
Check out her Twitter, Instagram, LinkedIn and her website.
Learn more about Brave Beginnings, the non-profit organization for survivors of oppression that Samra founded.
Watch this CBC video on her story.
Watch her TEDtalk about her story.
Watch her TEDtalk on the culture of honour.
Watch her TEDtalk on being your own hero.
INSIGHTS
Samra Zafar grew up in Abu Dhabi, where arranged marriages are common. “The social norms that were surrounding me were all about, you know, girls are supposed to get married. The purpose of a girl is to fulfill the gender role that's prescribed for her,” she says. Meanwhile, she was told that her dream of getting an education at a top university would never come true. [04:49]
After relocating to Canada with her husband, Samra was not allowed to leave the house, save money, go to university, or have friends. “I often describe it as being in a place where there's just enough air that I could breathe and barely survive, but not enough to be able to breathe freely and thrive,” says Samra. “It was like living in a state of constant suffocation, constant fear and walking on eggshells.” [12:02]
The first time Samra spoke to a counsellor, everything changed. “That's the first time anyone ever said to me: Samra, it's not your fault. No matter what you do, you do not deserve to be treated this way,” she says. “Suddenly, everything that I had internalized for all those years, suddenly it had a name. It was abuse. And it was not okay, and it was not normal.” Through counselling, she realized that she had been normalizing abuse, and she now needed to break that cycle not just for herself, but for the safety and wellbeing of her daughters. [20:10]
After walking away, Samra met people who praised and appreciated her intelligence and ambition: the same qualities she’d always been told to suppress. “I was able to find friends, professors, mentors, who are my chosen family. That's the family that I consider, even today,” says Samra. “When you meet someone that you feel connected to, reach out…. When we connect authentically with others, that raises our resilience…it shows us that we're not alone.” [24:30]
Since Samra has been sharing her story with the world, she’s been able to regain her trust in herself. She was able to achieve the dreams that once seemed impossible. Now, she runs a nonprofit called Brave Beginnings that helps other abuse survivors gain their own strength. “There's a lot of life, and there's a lot of beauty, after trauma and adversity,” she says. “I'm living proof of that. And my mission in life is to help others make that a reality for themselves as well.” [37:55]
Eat Move Think experts nutritionist Leslie Beck (eat), our host Shaun Francis (move), psychologist Dr. Jack Muskat (think) and Dr. Peter Nord (medicine) discuss the year that was, make their picks for the wellness trend that dominated the last 12 months, and speculate about what’s to come in 2022.
Episode 95 webpage
We’ll get to links and insights in a moment, but first: Our 100th episode is coming up! And want to hear from you: What’s YOUR best eat, move or think tip? We’ll use the best optimal wellness suggestions in episode 100. To submit your tip, record a quick video or voice note on your phone, and send it to info@eatmovethinkpodcast.com.
LINKS
Leslie Beck on plant-based eating.
Famous CEOs talk about the benefits and problems of the hybrid work arrangements that so trouble Dr. Jack Muskat.
Discussing the way social isolation can contribute to addictive behaviours, Dr. Jack Muskat is in conversation with psychologist Marc Lewis in Eat Move Think episode 90.
Dr. Peter Nord’s pick for a top wellness theme of 2021 was virtual medicine. And the pendulum has shifted so far toward virtual care that the government of Ontario has asked doctors to do more in-person appointments.
The “gamification of fitness” theme that so fascinated Shaun Francis happened thanks to the mainstream enthusiasm for such connected fitness equipment as Peloton, Tonal, Hydrow and Lululemon Mirror.
INSIGHTS
According to Medcan director of food and nutrition Leslie Beck, plant-based eating was one of the biggest food trends of the past year, with sales of plant-based “meats” booming. Part of the reason is that livestock production is among the leading sources of greenhouse gas emissions. Shifting to a more plant based diet is one way to help reduce global warming. In fact, demand for plant-based options is greatest among flexitarians, those who eat a primarily vegetarian diet but occasionally also eat meat and fish. [03:24, 06:15]
Dr. Jack Muskat, Medcan’s clinical director of mental health, believes the “think” theme of 2021 has to do with the lingering effects of social isolation. Humans are social animals, and yet we've talked ourselves into believing that we're okay with radically less social contact than before. Take hybrid work, which results in physical separation from coworkers. The psychological and emotional fallout of social isolation has been stress, fear, anger, paranoia, unwillingness to do things, unwillingness to try things. What Dr. Muskat calls “cognitive fog.” [13:35]
Combating the isolating effects of hybrid work takes effort from employers, Dr. Muskat says. One technique that he likes is used by Medcan: Weekly “high five” emails that allow colleagues to publicly recognize extraordinary work from coworkers. The emails include photos, and Dr. Muskat uses them as an excuse to introduce himself to other staff. So it creates a positive feedback loop. [21:07]
In medicine, according to Medcan chief medical officer Dr. Peter Nord, the biggest sea change happened with virtual medicine, which has taken off in the last year. Before the pandemic, our health care was built around the convenience of the providers—the doctors—saying, this is how I run my day, and the patients fit into that. Virtual care shifts things so the locus of control is sliding more to the patient side, Dr. Nord says. [23:23, 27:03]
Eat Move Think host and Medcan CEO Shaun Francis believes the biggest “move” trend of 2021 involved the “gamification” of fitness borne out by the new wave of connected fitness equipment like Peloton, Tonal, Hydrow and the Lululemon Mirror. Now, regardless of where you’re physically located, it’s possible to go on rides, runs and workouts with other human beings in a community, in real-time, amping up competition with oneself, and other participants. [30:08]
Does your local Starbucks barista make a mean frappuccino? Perhaps that’s because their company provides them with one of the most comprehensive wellness benefits packages around. Each Starbucks “partner” who works 20 hours a week is eligible for $5,000 for mental health support every year, among other perks. Here, Medcan Chief Growth Officer Bronwen Evans chats with Starbucks Canada VP of Partner Resources Cara Beck about the way the Seattle-based coffee company is bridging the gap between wellness and work.
Episode 94 webpage
LINKS
Check out Cara Beck on LinkedIn.
Explore these articles from Starbucks that delve into their healthcare plan and their mission:
Starbucks Canada’s Comprehensive Mental Health Initiative: A Timeline
Starbucks Canada Makes Historic Investments in its Partners, Building on Long-Time Belief that Success is Best When Shared.
Starbucks history: Great background.
Read more about Canada’s mental health stats from the Statistics Canada survey mentioned in this episode.
Check out Headspace and Lifeworks, two of the tools available to Starbucks Canada partners as part of their mental health benefit.
Watch this quick video to learn more about how the Starbucks Bean Stock works.
INSIGHTS
At Starbucks, all staff are referred to as “partners.” And it’s not just a name, either. Since 1991, all partners receive an annual grant of stock called “Bean Stock,” which makes them shareholders in the company Every two years of employment will earn partners one share of Starbucks, which they are allowed to keep or sell as they like. [09:06]
To better learn about the needs of its partners, Starbucks has a yearly partner experience survey and hosts open forums to get feedback. It was at a 2016 open forum that the company decided to increase the annual mental health benefit from $500 to $5,000 (a 900 per cent increase!). But that wasn’t the first time Starbucks had pioneered the way a corporation cares for the health of its employees. Back in 1988 Starbucks implemented a full extended health, mental and dental health care benefits plan for all partners. “If you work as few as 20 hours a week, you’re eligible for the same benefits as our VPs or any other partner,” says Beck. [12:19]
As well as the annual $5,000 mental health benefit, Starbucks offers its partners digital tools like open chat forums, and a Headspace membership which offers meditation and sleep aid tools. “I love the Headspace app… There’s some good stuff in there to help you find a way back to that calm state to go back to sleep, if you happen to wake up at 2 a.m., like I do,” says Beck. [14:49]
Also included in Starbucks’ healthcare benefit package for hourly partners is three paid shifts a year to cover personal or family care, and access to the LifeWorks program for all partners and their families. The platform offers support services in a variety of areas, like mental health counselling, financial or legal consultations, and childcare. There is also a mental health first aid course for management teams, “so they feel equipped with how they can address some really tough scenarios that they face,” says Beck.
Guest host Bronwen Evans asked about the return on investment that Starbucks experiences from the money that it spends on mental wellness for its partners. Beck did not supply numbers, but did provide greater context on the thinking behind the investments made by the Seattle-based company. “Our belief is firmly grounded in one primary thing, and that is, when we take care of our partners, they take care of our customers, and our customers take care of our business,” Beck says. “And so, our guiding principles have always been that we prioritize partner care. And that comes in many ways. That could come through benefits, it may come through wages, it may come through the work environment that they experience. But it really is grounded in, our partners come first.” [25:35]
Keijo Taivassalo is 82 years old, and at the 2021 Boston Marathon he demolished the competition, winning his age group by more than 30 minutes. We think Keijo is the embodiment of the Eat Move Think approach to living a long and healthy life. So what’s his secret? We had Medcan’s chief medical officer, Dr. Peter Nord, sit down with Keijo to explore the life of the master marathoner, and the lessons the rest of us can draw from it.
Episode 93 webpage features video of the entire podcast!
LINKS
Keijo embodies the Five Secrets of Longevity that we covered in a previous episode featuring Dr. Peter Nord. Check it out.
Read this CBC article by Gregory Strong about Keijo.
See Keijo Taivassalo on Twitter and Instagram.
Check out the University of Toronto track club where Taivassalo trains.
Read this article by Noel Paine on Taivassalo in Canadian Running Magazine.
Watch this CBC video on Taivassalo.
INSIGHTS
When Taivassalo was growing up in Finland, it was the norm to use cross-country skiing not only as exercise, but as transportation. He cross-country skied to school in the winter, as did many others. Dr. Nord says that finding ways to incorporate exercise into your daily routine, without it feeling like exercise, is a great way to promote longevity and keep active into your later years. [21:58]
Taivassalo attributes his good health to getting a good night’s sleep and a stable diet. He makes sure to get eight or nine hours of sleep every night, and follows a Mediterranean diet (something we mention often lately!), which consists of lots of fish, fruits and vegetables and helps to reduce inflammation. “I eat meat too, but not too often,” he says. Establishing routines for good sleep and diet habits have helped both his mind and body stay sharp. [18:28]
You might imagine that a marathon runner requires rigorous training, but Taivassalo paces himself. Following a program by University of Toronto Masters coach Walter Faion, he starts his first training days running three miles a day, and works his way up to a long run of 23 miles. In the last weeks before a marathon, he scales back his mileage to ensure that he stays rested. With overuse injuries, he reduces his mileage but doesn’t stop moving. It’s important to listen to your body and to be aware when it’s telling you to slow down, or to stop. [14:51]
Researchers have linked time outdoors to lower mortality rates. As a runner, cross-country skier and a Finn, Taivassalo is outdoors a lot, and he thoroughly enjoys it. Finland has very short summers, but Finns take advantage of the outdoors all year round and are known for their relaxed culture and appreciation of nature.
Running is a solo activity, but Taivassalo really enjoys being part of his running club in Thornhill, and getting together with other runners at the University of Toronto track club. “It’s easier… You can talk and have a more relaxed run.” Finding a community you enjoy, whether it is related to fitness or not, can boost your wellness and help you live happier, longer. [16:17]
Low-fat, sugar-free, zero carb….oh my! Society has come up with every diet imaginable in our journey toward living healthy, but rates of obesity continue to rise. Food journalist Mark Schatzker argues that tampering with the food we eat has harmed our ability to properly feed ourselves. Medcan Director of Food and Nutrition Leslie Beck chats with Schatzker about his new book, The End of Craving, what’s so bad about manufactured additives, artificial sweeteners, and the puzzling paradox of Italian cuisine.
Episode 92 webpage
LINKS
Check out Mark Schatzker on Twitter, Instagram, and LinkedIn. See his website here.
Schatzker’s new book is The End of Craving: Recovering the Lost Wisdom of Eating Well. Buy it on Indigo and Amazon.
Buy his other books:
The Dorito Effect: The Surprising New Truth About Food and Flavour
Steak: One Man’s Search for the World’s Tastiest Piece of Beef
See some scientific studies mentioned in the interview and Schatzker’s book:
This 2020 study in Cell Metabolism shows how artificial sweeteners can reduce insulin sensitivity and blunt brain response to sucrose.
This 2017 study in Current Biology suggests how artificial sweeteners disrupt normal physiological responses to carbohydrate ingestion.
This 2011 study in Trends in Cognitive Sciences used brain scans to show the difference between an obese person’s brain and a non-obese person’s brain at the sight of food.
This 2008 study in Neuron shows mice with blocked sweetness receptors still preferred sugar water.
This research from the 1960s shows how diets are ineffective against the body’s natural weight set point.
Check out information on Italy’s obesity rate here.
Learn more about Canada’s permitted food additives and how they are regulated here.
Read about FDA food ingredients and packaging regulations here.
INSIGHTS
The stigma against people with obesity is that they are overindulgent or weak. “This is absolutely wrong,” says Schatzker. Instead, the brains of obese people respond to food differently. For example, at the sight of food, research has shown that obese people experience a spike in dopamine levels in their brains’ reward centres. “The difference,” says Schatzker, “is one of craving.” [9:25]
Our brain analyzes everything we eat, to know what nutrients it’s getting and to predict what it will get in the future. Scientists speculate that we think high-sugar and high-fat foods taste the best because they contain the most energy for our bodies. In one fascinating study, scientists engineered mice that were unable to sense sweetness levels of food—and the mice still preferred sugar water to plain water. The reason? Researchers believed that it was because the mouse brains were able to sense the sugar water provided more calories. [12:23]
“We always thought that sweetness is this indulgent, enjoyable sensation,” says Schatzker. “It’s actually like an instruction manual… for how much energy we’re getting.” When our food contains additives like artificial sweeteners or fat replacers, it tastes like it should contain more sugar or fat than it actually does. “When there's this mismatch… the brain doesn't know what to do,” Schatzker says. “It kind of throws up its hands.” The uncertainty of how much energy we’re getting leads the body to want to eat more, just to cover its bases. Which explains the obesity crisis in North America, where so much of the diet is processed (a.k.a. mismatched) food. [16:55]
“We tend to think that our appetite is primitive and unhinged, and that there’s something wrong with food,” says Schatzker. As a result, we’ve been adding things to our food to change its taste, texture, shelf-life or caloric content, and these additives have been directly altering our brains and the amount of food that we’re driven to eat. To make matters worse, these additives are difficult to spot on ingredient labels. They’re often called things that sound healthy and natural, like citrus fibre or milk protein (both fat replacers). [28:58]
“If delicious food is a guilty pleasure, you would expect that Italians would be the heaviest people in the world,” says Schatzker. In fact Italy has one of the world’s lowest obesity rates, and he credits that to Italy’s cultural attitude toward mealtime, home cooking and savouring. “Eating is meant to be deeply pleasurable, so don’t be afraid to enjoy real food. That’s the way it’s meant to be eaten,” he says. [32:33]
Should we break up our work days with short bouts of exercise? Should we exchange the single 45-minute workout for three 15-minute bouts, or even smaller units of physical activity? According to The One-Minute Workout author and McMaster kinesiology professor Martin Gibala, a series of short exercise bursts distributed throughout the day provides a wide variety of health and longevity benefits. In this episode, Prof. Gibala chats with host Shaun Francis about the benefits of exercise snacking, and how to do it right.
Episode 91 webpage
LINKS
Check out Prof. Martin Gibala’s website, and follow him on Twitter.
Gibala wrote his book in collaboration with Eat Move Think producer Chris Shulgan. In it, Prof. Gibala distills the scientific evidence that shows how to gain the benefits of exercise in a more time-efficient manner than ever before. It's called The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter and it's available at Indigo and Amazon.
In episode 91, Gibala references a large Norwegian study that suggested interval training is as good or better than traditional moderate exercise for longevity benefits. Here’s the link from the British Medical Journal.
Read Canada’s 24-Hour Movement Guidelines
Exercise snacks can simply involve climbing up a set of stairs. Here’s a 2021 study published in Frontiers in Sports and Active Living (and co-authored by Gibala) suggesting that brief, vigorous stair climbing is effective to improve aerobic fitness.
Here’s Gibala’s study that showed that one minute of all-out exercise three times a week could have similar benefits to 150 minutes of moderate exercise per week.
Read other studies and trials Gibala has co-authored here.
Here’s a link to the Oura ring fitness tracker discussed in this episode.
INSIGHTS
According to Gibala, breaking up our exercise into short bursts throughout the day may be a better strategy to promote longevity and fitness compared to a single bout of exercise in an otherwise sedentary workday. For example, three 15-minute exercise breaks throughout the day is better for us than one 45-minute workout, Gibala says. [04:33]
Long bouts of sitting or reclining—what scientists term “sedentary behaviour”—come with their own health risks regardless of whether you’re getting in a daily workout. For example, a sedentary lifestyle has been tied to such risks as developing diabetes, or dying from cardiovascular disease. That’s part of the reason why the snacking strategy is so beneficial—it breaks up periods of inactivity. [09:49]
Gibala recommends breaking up our levels of exercise intensity into green, yellow and red zones. A light walk around the block would be a green zone exercise, and running up and down a flight of stairs might bring you into the “sub-maximal” yellow zone, which corresponds to above 80 percent of maximal heart rate. And then the red zone is as hard as you can go. “An extremely vigorous sprint would put you in the red zone...The more intense the better,” says Gibala. [10:21]
One of Gibala’s best-known studies (linked above) showed that three 20-second all-out sprints set into a 10-minute long protocol, repeated three times a week, could have the same benefits as the exercise guidelines’ recommended 150 minutes of moderate exercise per week. In other words, one minute of hard exercise repeated three times a week could be as efficient as two and a half hours of physical activity. “We're talking minutes in order to reap some significant benefits,” said Gibala. [10:57]
One simple protocol for exercise snacking discussed by Shaun and Gibala is one minute of hard exercise followed by a minute-long break, repeated five times. Shaun tends to repeat the minute-on, minute-off protocol ten times, to great effect. “It kills me… more than any other routine that I do,” Shaun says. “It’s amazing, I can’t even stop sweating when I’m done.” Gibala points out that if you’re interested in time efficiency, five repeats will provide 70-80 percent of the benefit in just half the time. [22:15]
Marc Lewis, neuroscientist, former opiate addict and author of Memoirs of an Addicted Brain, believes that addiction rates increased recently because lockdowns deprived people of the physical proximity to loved ones that the brain finds so nourishing. Here, he explores his thesis with Medcan’s clinical director of mental health, Dr. Jack Muskat, in a wide-ranging conversation about the nature of addiction, the neurological benefits of hugs and physical affection—and the unintended consequences of pandemic restrictions.
Episode 90 webpage
LINKS
Check out Marc Lewis on LinkedIn and Twitter, and read his bio.
Lewis' 2015 book is: The Biology of Desire: Why Addiction Is Not A Disease.
Lewis' 2012 book is: Memoirs of an Addicted Brain: A Neuroscientist Examines his Former Life on Drugs
Here’s the link to Marc Lewis’ blog post about addiction and COVID lockdowns, and here’s the main link to his blog, Understanding Addiction.
Watch Marc Lewis’ 2013 TEDx Talk on addiction and trust here.
Read this The Guardian article by David Shariatmadari to learn more about Marc Lewis’ life and experiences with addiction, or this CNN article by Maggie Fox that explores how drug overdose deaths in 2020 hit the highest number ever recorded.
More on the Internal Family systems therapeutic model.
Check out some scientific research on addiction, such as a 2021 study published in Nature Medicine about the conceptualization of addiction as a brain disease and the criticism around it, or a 2020 study about COVID-19 and addiction, published in Diabetology & Metabolic Syndrome.
INSIGHTS
In the rush to institute COVID lockdowns, Marc Lewis says “the need for social connection was overlooked for an almost obsessive attunement to the disease.” We tried to replace physical proximity to loved ones with social media and Zoom, but it didn’t work. “The actual presence of other people—proximal, real flesh and blood people that you can feel and touch and hug and smell— is really important,” says Lewis. [02:21]
Lewis’ research indicates that it’s not who you are, but what happens to you that determines how likely you are to become addicted to something. “There is no addiction gene cluster. It’s how well you fit with your surround,” says Lewis. In his experience as a psychotherapist, Lewis estimates that more than 90 per cent of his patients with addiction problems have histories of trauma. [14:53]
Addiction wasn’t considered a problem until the 20th century, when addicts were labeled as “sinners,” “weak” and “self-indulgent.” The 1980s and 90s introduced the disease model of addiction, which removed the blame from the addict but still connected them inherently to their “disease.” “It’s a way of thinking that makes the problem intrinsic to the person,” says Lewis. [19:09]
In contrast, Lewis uses the Internal Family Systems (IFS) model of therapy when he treats addiction patients. IFS identifies the part of the addict that wants to get high as one component of a greater whole. “There’s a particular part of me that when I get upset enough, scared enough, depressed enough, this part knows how to fix that with drugs, booze, or whatever else,” says Lewis. [21:35]
When people become addicted, it is often because they are trying to cope with problems or stress in their lives. According to Lewis, we have become too preoccupied with treating our issues as disorders or diseases. “We don’t all need to be running to the drugstore to deal with things that humans have suffered with forever,” says Lewis. Treating, and warding off, addictive behaviours is complex, but one thing that helps is developing a network of loving friends and family, with which one maintains frequent, physical contact. [27:35]
The growing field of art therapy argues that paintings and sculpture can improve your wellness. In collaboration with Art Toronto, host Shaun Francis examines the evidence with such experts as the contemporary artist Marcel Dzama, RxArt founder Diane Brown, Sinai Health psychiatrist-in-chief Dr. Lesley Wiesenfeld and Montreal Museum of Fine Arts art therapist Stephen Legari. Plus: Medcan’s art strategist, Stacy Francis, discusses her innovative approach to art.
Episode 89 webpage
LINKS
See this year’s Art Toronto event featuring more than 300 Canadian artists, running from October 29-31 at the Metro Toronto Convention Centre, and online until November 7.
Here’s a FAQ about the art therapy process
Check out Diane Brown’s nonprofit organization, RxART
See Sinai Health’s Creative Arts Therapy program.
Learn more about Marcel Dzama here.
Read about museotherapy at the Montreal Museum of Fine Arts, where art therapist Stephen Legari practices.
See Medcan’s art collection, curated by Marshall Webb and Stacy Francis, including Liz Magor’s Gut Jacket.
Check out some existing scientific research on art therapy, like a 2019 trial that suggested art therapy was effective in reducing anxiety and improving quality of life. Plus a 2017 study showed how just one art therapy session improved participants’ mood, and reduced pain and anxiety. A 2014 article suggested art therapy can affect those with Alzheimer’s and other dementias.
The World Health Organization’s 2019 scoping review on the role of the arts in improving health and wellbeing
INSIGHTS
“When we’re patients, we’re still people, and we’re people who are going through stress and strain.” According to Dr. Lesley Wiesenfeld, our healthcare experience can be improved by the presence of art that is beautiful, engaging or thought-provoking. [04:31]
The art on the walls at Medcan has been carefully picked out by Stacy Francis and art consultant Marshall Webb. The pieces were chosen for their potential to provoke attention and create a reaction in the people who see it. “I wanted [clients] to just have a contemplative moment that was not about the next test that they were about to receive,” says Francis. [07:03]
Art therapy is the combination of therapy with the presence or creation of art. Stephen Legari is an art therapist at the Montreal Museum of Fine Arts. “Art therapy allows people to externalize their experience, enjoy a therapeutic relationship with art and feel supported as they’re doing that,” says Legari. [10:36]
When we do things that don’t come naturally to us (like art!), we use and connect more neurons in our brains. And that becomes more important as we age, according to Dr. Lesley Wiesenfeld. “This is why people get advice about, if you’re left handed, use your right hand, [and] if you love crosswords, you should actually try a number puzzle instead,” she says. [13:54]
When we realize we aren’t good at a hobby or activity, we tend to move on to something else. But Dr. Lesley Wiesenfeld says that “there’s good support for the value of developing habits that are about both mastery, and tolerating our absolute mediocrity at something.” [26:24]
Interest in art therapy is growing fast. RxART is a nonprofit organization that commissions artists to transform hospitals and healthcare settings, and its founder Diane Brown has seen the interest first-hand, both from hospitals and from artists. Every RxART project is fully funded by the charity and free to the hospitals. Artists receive small honorariums. “We don't have problems getting artists to collaborate. Rarely does an artist turn us down,” says Brown. [29:06]
There are a lot of self-help books out there, but none of them are written by a hockey legend with four Olympic gold medals and a medical degree. Hayley Wickenheiser’s extraordinary success as a woman in a male-dominated sport happened because of her remarkable grit and resilience. In this episode, she chats with Medcan’s Chief People and Growth Officer Bronwen Evans about her new book, Over the Boards: Lessons from the Ice, and tells stories of the moments and mentors that made her who she is.
Episode 88 webpage
LINKS
Check out Hayley’s social media: Twitter, Instagram, LinkedIn and Facebook
Read Hayley’s bio and see her Olympic details here
Watch CBC’s The National and its feature on Hayley and her COVID-19 vaccine campaign, “This is Our Shot” here
Learn more about Conquer COVID, the organization that worked with Hayley to deliver PPE in 2020.
Hayley Wickenheiser TEDx YYC talk: Make a new status quo
Read about Wickfest, The Canadian Tire Wickenheiser World Female Hockey Festival founded by Hayley.
INSIGHTS
According to Hayley Wickenheiser, the best athletes often are not the most talented—rather, they’re the most resilient. “They’re willing to get knocked down and get back up again,” she says. For many years, Hayley was the only girl playing hockey on boys’ teams in rural Saskatchewan. She cut her hair short and had to change out of her gear in the car. Those years taught her how to be comfortable with being uncomfortable. Now, her resiliency is her greatest strength, and something she encourages everyone to develop. Pushing through difficult situations will toughen your skin, and prepare you to face other challenges that come your way. “You don’t have to be great at anything to be able to develop your resiliency,” she says. [09:16]
People are power: Many people think that raising a child will hinder the success of your career, but Hayley says her son Noah has done the opposite. He taught her how to leave the stress of her job on the ice, and keep her family life separate. “Your kids just want you to be present,” Hayley says. “Noah didn’t care how many goals I scored, and he made me a better player because of that. I was more patient and I was able to have more empathy for my teammates.” The people in your life want to see you succeed. “If you don’t have good people around you, you don’t really have a chance to be successful,” she says. [12:11]
We’re more than what we do: Your identity should be something deeper and more integral to your personality than achievements or failures. After her team’s loss against the U.S. at the 1998 Nagano Olympics, Hayley was devastated and went into what she calls an “Olympic depression.” Her coach, Wally Kozak, noticed how the loss affected her and handed her a piece of paper that read, “A gold medal is a wonderful thing. But if you’re not enough without it, you’ll never be enough with it.” Hayley still carries the piece of paper in her wallet today, more than twenty years later. The idea, then, is to develop a sense of self that is deeper than one’s successes or failures. [16:21]
As a child, Hayley had emotional outbursts so dramatic that her mother would spray her with water from the kitchen faucet to calm her down. Over time, Hayley learned how to manage her emotions and use them productively. “If I need to worry or be sad or angry, I’ll give myself an hour where I’m just going to lay it all out. When that hour’s up, I’ve got to let it go and move on,” she says. Everyone experiences emotion, and it’s important to feel those emotions, to process them. But it can also be difficult to put them aside when it comes time to work or focus. Hayley considers her so-called “freakout sessions” as effective ways to compartmentalize and cope with difficult feelings that you can’t always control. [18:36]
Back when Hayley was training for the Olympics, she received some advice from Ryan Smith, at the time the captain of the Edmonton Oilers: “Rest is a weapon, Hayley. Use it.” At the time, she was pushing herself extremely hard. As she aged, Hayley realized how wise that advice was. “I do really cherish my rest days, and I try not to book anything when I have a day off,” she says. Sleep is very important for recovery and for chronic diseases, but rest doesn’t have to mean sleeping or doing nothing. “It can be doing things you enjoy, spending time with family or friends, anything that fills your cup up again,” says Hayley. [24:22]
Whether you’re talking kombucha or kimchi, fermented foods are all the rage. They’re taking over grocery store aisles—and being featured in some important clinical trials. Recently, Stanford scientists Dr. Christopher Gardner and Dr. Justin Sonnenburg established that eating a diet high in fermented foods promotes a healthier, more diverse gut microbiome, and lowers inflammation. What does that mean? Why does it matter? In this episode, they chat with Medcan Director of Food and Nutrition Leslie Beck about their groundbreaking new study, the fermentation process, the microbial friends living in our digestive tracts, and how to make sure you’re buying the right fermented foods.
Episode 87 webpage
LINKS
Study published in Cell: Gut-microbiota-targeted diets modulate human immune status
Article from Stanford Medicine about the study results
Justin Sonnenburg’s bio and his Sonnenburg lab
Christopher Gardner’s bio
NYT article by Anahad O’Connor: “How Fermented Foods May Alter Your Microbiome and Improve Your Health”
NYT article by Tara Parker-Pope: “The Dos and Don’ts of Fermented Foods”
NYT article by Anahad O’Connor: “A Changing Gut Microbiome May Predict How Well You Age”
Read Justin & Erica Sonnenburg’s book: The Good Gut: Taking Control of Your Weight, Your Mood and Your Long-Term Health
Want to make your own fermented foods? It’s easy! Check out this recipe packet by Justin and Erica Sonnenburg from the 2021 Healthy Kitchens, Healthy Lives conference
INSIGHTS
- Food becomes fermented over time when controlled amounts of yeast and bacteria are added to it. “The live bacteria has to sit around long enough to enzymatically convert some of the carbohydrates in the food to alcohol or organic acids,” explains Dr. Christopher Gardner. Those alcohols or acids are what give fermented food its sour, tangy taste. They also promote a healthy gut microbiome, which is the community of microbial cells in our digestive tract. “We often think of humans as a single species. We actually are walking ecosystems. We have hundreds to 1000s of species that make up the human body. We harbour so many microbial cells that by cell number, we're actually more microbial than we are human,” says Dr. Justin Sonnenburg. [8:45][1:59]
- Eating fermented foods leads to a healthier gut microbiome because the more diverse your microbiome is, the more anti-inflammatory compounds your gut produces. This makes your body less likely to develop inflammatory diseases. “The converse of that is, if you're not eating fermented foods, you may be depressing your microbiota diversity,” says Dr. Justin Sonnenburg. High fat diets, artificial sweeteners and the emulsifiers in processed foods contribute to a less diverse gut microbiome, making you more susceptible to inflammation. [10:43]
- During Dr. Christopher Gardner and Dr. Justin Sonnenburg’s 10-week study, they fed one group of participants a high-fibre diet, and fed the other group of participants a high-fermented food diet. “What we saw with fermented foods was mind blowing,” says Dr. Sonnenburg. “We saw this increase in gut microbiota diversity across the entire cohort... as this was happening, many of their inflammatory markers were decreasing.” Participants ate six servings of fermented food a day, up from the zero to half a serving a day they were eating before the study. That might sound like a lot of fermented food, but “different combinations of six servings tended to be about 300 calories. It's not like you were eating fermented food all day long!” says Dr. Gardner. [25:33]
- So how does our gut microbiota protect against inflammation? Dr. Justin Sonnenburg says there are many different pathways in the relationship between gut microbial diversity and inflammation. But a major one involves the byproducts that result from microbes interacting with the food in our gut. “We think the metabolites that the microbes are producing can help to degrade foods that we're eating,” says Dr. Justin Sonnenburg. “This is why diet is such an important component of determining how our microbiome connects to our health and our immune status.” He and Dr. Gardner hope that their research will lead to a deeper understanding of how we can feed our own communities of microbes in a way that enables them to produce molecules that are leading to a healthier immune system. [40:30]
- Not all fermented foods will increase the diversity of your gut microbiome. So how to make sure you’re buying the right fermented foods? “You have to be careful,” warns Dr. Justin Sonnenburg. “Many things that claim to be fermented foods are just pickled with something like vinegar.” Look for fermented food products in the refrigerated section, with labels that read “contains live microbes,” “contains probiotics” or “contains live cultures.” Look out for high sugar content as well. Since fermented food is naturally sour, many products have lots of added sugar to mask their taste. Finally, although wine and beer have been fermented, they won’t promote a more diverse microbiome! They’ve gone through a heating process that kills all their bacteria. [44:53]
Want a cheat sheet on how to extend your life, while staying healthy and happy along the way? Medcan Chief Medical Officer Dr. Peter Nord has been a sailor for more than 50 years. He noticed that his fellow sailors are staying incredibly fit, sharp and healthy well into their old age. This week, Dr. Nord joins host Shaun Francis to describe five secrets of longevity that we can all incorporate into our lives — each one drawn from the way sailors live, as well as medical research. Don’t worry, no sea legs required.
Episode 86 webpage.
LINKS AND INSIGHTS
Secret #1: If you like your work, keep at it for as long as you possibly can. Studies have shown that people who retire later are more likely to live longer, and Dr. Peter Nord has seen this first-hand among his fellow sailors who continue to sail well into their 90s. “Like my dad told me, if you love what you do, you'll never work a day in your life,” he says. Working later at jobs that are mentally taxing is a way to keep the mind engaged, which can help to promote longevity. “Those days of retiring and sitting on the front porch are leaving us, and it's a good thing,” says Dr. Nord. [06:48]
Additional links:
- Brookings study on retirement age and longevity, among other things
- Delaying retirement by just one year, from 65 to 66, resulted in an 11% drop in mortality rate
Secret #2: Figure out how to get exercise without it feeling like exercise. “It’s great to go to the gym, great to do aerobic exercise, great to do strength training, those are all important things. But we don't need to necessarily do that,” says Dr. Peter Nord. As a sailor, a lot of his day is preoccupied by strenuous physical activity around his boat. Things like raising sails, handling ropes and even just keeping balance. “If we can be constantly moving… structuring our lives so that we can be doing things day to day that keep us active… All of those things are just incredibly valuable and have been demonstrated through research to add years to our lives.” Hobbies like walking, gardening, sailing or skiing are great ways to keep movement in our daily routine. [10:24]
Additional links:
- Regular physical activity performed by elderly people might play a certain protective role against Alzheimer’s disease
- Associations of light, moderate, and vigorous intensity physical activity with longevity
- 10 percent of all deaths among Americans 40 to 70 years old are a result of too little exercise
Secret #3: Build your muscles well into your later years. We generally associate strength training with younger adults, but it becomes increasingly important as we age. “Strength training prevents falls,” Dr. Nord says, adding, those who strength train tend not to break bones when they do fall. In turn, not breaking bones as much means you’re “not in hospital, which means you're not going to get pneumonia, [or] that downward spiral that can happen with people as they age.” Muscle power gradually decreases after 40 years of age. Incorporating light resistance training exercises with dumbbells or stretchy bands doesn’t take long, and has been proven to help you live longer. [15:00]
Additional links:
- The ability to lift weights quickly can mean a longer life (press release by European Society of Cardiology)
- Strength training is significantly associated with decreased overall mortality
- Article from Blue Zones: “Anti-Aging Benefits of Strength Training”
- Two decades of inactivity doubled Norwegian people’s risk of dying young
Secret #4: Limit your intake of sugar and processed foods. When Dr. Peter Nord is sailing, he doesn’t have a lot of time to snack. “When you’re on a boat and you’re working hard, you’re probably not ordering takeout… and you’re not going to sit down to a four-course meal on your boat,” he says. Whether you’re at sea or on land, contribute to your longevity by avoiding sugar and focusing on the Mediterranean diet with lots of fruits, vegetables, fish and fibre, and very little red meat. Studies show that sugar and processed foods have both been linked to higher rates of mortality. If you’ve got a sweet tooth, artificial sweeteners are a great alternative that won’t affect your longevity. [17:50]
Additional links:
- There is a significant relationship between added sugar consumption and increased risk for cardiovascular disease mortality.
- Some quick guidance from Eat Move Think guest host Leslie Beck on how to follow the Mediterranean diet.
- An increase in ultraprocessed food consumption may be associated with an overall higher mortality risk
Secret #5: Spend time in nature. Multiple studies have shown that when we get outside and connect to nature, our blood pressure, heart rates and risk of diabetes and cardiovascular diseases go down (ScienceDirect). As a sailor, Dr. Nord spends more time connecting with nature than most people. “Sailors are outdoors, they’re in the wind, sun, you're connected to what's happening around you,” he says. Being in nature also contributes to our mental health. “We need to be exposed to sunlight, not just for vitamin D, but for preventing seasonal affective disorder. If we don't get outside, many of us get depressed.” Spending 30 minutes to an hour a day in nature will improve your health, no matter your age. [20:23]
Additional links:
- The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes
- Higher levels of green vegetation were associated with decreased mortality in American women
“Psychedelics saved my life,” says Payton Nyquvest. “Now [I’m] on a mission to pay that forward.” Nyquvest is the CEO of Numinus Wellness, a publicly traded Vancouver start-up that manufactures such illegal psychedelics as MDMA and psilocybin for clinical drug trials. The intent is to determine how effective they are as a therapy for mental illness. And if their potential pans out, Numinus Wellness wants to administer the drugs to patients in guided sessions across the continent. In this episode, the second of a two-part series, host Shaun Francis walks Nyquvest through his fascinating life story, his predictions for the future of psychedelic therapies—and how ayahuasca kickstarted his journey.
Episode 85 webpage.
Part one of the series.
LINKS
Check out Numinus Wellness and read Payton Nyquvest’s bio here. Check out Payton on Linkedin, Twitter and Instagram.
Learn more about MAPS (Multidisciplinary Association for Psychedelic Studies) and John Hopkins Centre for Psychedelic & Consciousness Research, two of the leading entities in psychedelic research.
Read up on some exciting studies on psychedelics and mental health:
- MDMA and PTSD trial in Nature Medicine
- Trial on psilocybin and depression in New England Journal of Medicine
- Psilocybin clinical trial for treatment-resistant depression
- Ketamine clinical trial to treat bipolar depression
- Psilocybin-based compound clinical trial for MSP-1014 to treat mood disorders
- MDMA clinical trial to treat PTSD (phase 3)
Learn about Project MK-Ultra, which experimented on human subjects with LSD, in this episode of The Fifth Estate by CBC.
Check out this study in Nature Medicine to learn more about ayahuasca and its effects. Read this story in The New Yorker to learn more about its cultural history and current popularity.
Learn about how marijuana was legalized in Canada in October 2018. Read the Cannabis Act here.
Read some books that spurred the hype around psychedelics and wellness:
- How To Change Your Mind by Michael Pollan
- A Really Good Day by Ayalet Waldman
Learn more about True Patriot Love and its support of military members, Veterans and their families, founded by Eat Move Think host Shaun C. Francis. Plus here’s a link that provides information on how TPL is supporting innovative therapies to treat PTSD.
INSIGHTS
Nyquvest turned to psychedelics as a last-ditch therapy for chronic pain. He had been trying treatments for years with no results. “When you're in the emergency room,” he says, “and physicians are looking at you sort of compassionately, saying, ‘Sorry… we don't have answers here for you,’ it's a very lonely and isolating place.” Eventually, Nyquvest became desperate for relief. “I was getting hospitalised two to three times a week, and had really run out of options, and turned to psychedelics, really as a last ditch effort to try and save my life.” Nyquvest insists that psychedelics aren’t a panacea or a magical solution, but they were the first thing that worked for him to treat his chronic pain. [02:55]
Rather than making psychedelics available on the open market, Nyquvest believes psychedelic therapies should be administered by experienced professionals in guided sessions. “It's a service-based model, not a product-based model,” says Nyquvest. By way of contrast, cannabis is a product-based model, which sees the substance available for sale for recreational use by civilians. Nyquvest doesn’t want to see the same thing happen to psychedelics. “The integration, the working with therapists, the support system is as much, if not more, important than just the psychedelic experience itself,” he says. [12:58]
“When you have depression, you become labelled as a depressed person. You get put on some kind of an SSRI, and it's this symptom management thing that pharmaceutical companies have been profiting from significantly over the last number of years,” says Nyquvest. Psychedelics, in contrast, are already showing that they have potential not just to treat, but to cure mental illnesses, Nyquvest says. He mentions a MAPS study where “over 66 percent of the people who did MDMA for post traumatic stress disorder no longer met the PTSD criteria after three treatments.” In other words, two-thirds of participants were cured. Today, psychedelics may be administered as a last-ditch effort to cure a certain mental illness. In future, Nyquvest wants psychedelics to be administered on a “preventive mental health model, where people are able to get ahead of some of these things before they become a significant problem… so that they can get back to continuing to do their jobs, and living more happy and full lives.” [23:20]
With the help of psychedelic-assisted therapy, Nyquvest has been able to separate his physical and mental health from the conditions that once plagued him. “I was labelled as someone who was very, very sick… and the recognition that there's actually inherently nothing wrong with me, [but that] there were events that happened in my life that I was struggling with… that was a big thing for me,” he says. Nyquvest uses the metaphor of dentistry to describe the way he sees psychedelics being used preventively. “Most people have great teeth… and still go to the dentist twice a year. I think it's a similar sort of thing in the way we should be treating the brain. I don't know a person who gets out of life unscathed in terms of some kind of event that happens in their life that they could probably use some looking at, and some support. And I think that's a huge opportunity for psychedelics.” [26:03]
Nyquvest says that the old stereotype, of psychedelics users simply looking for an escape from reality, is just plain false. “A lot of the people that I know that have worked with psychedelics are very high-performing, entrepreneurial or otherwise type of people,” he says. “They've been able to clear a lot of the noise and really look at what is motivating [them]. The more deeply you understand some of those motivations, the better you can work with them, and the better you are at some kind of control or understanding of what's driving you.” [27:35]
When Payton Nyquvest co-founded Numinus Wellness, his focus was on healing, curing, and developing new treatments. “The plan was always to just build a company that could make a significant impact, there was no plans of taking the company public, it wasn't even really something we thought was going to be on our radar screen for quite some time,” he says. But the world’s excitement around psychedelics has led to more interest, more research and more funding. “It made sense for us to go public,” he says, because that’s provided the funding to acquire mental health clinics, where Numinus may one day provide guided psychedelic therapies to patients at large. Going public came with challenges, though. “People talk about the overnight success and huge amount of enthusiasm in the psychedelic space, but when we went public, it was actually met with a significant amount of challenge and scrutiny.” Numinus has come a long way since then, holding onto a cash balance of more than $63 million in their latest quarter. [29:38]
Asked to predict the future of Numinus Wellness, and the psychedelic space in general, Nyquvest says that he believes we’re only just starting to learn about what psychedelics can do for mental healthcare. He hopes Numinus will remain at the forefront of the field. “Our goal has always been to be the number one most trusted brand in the psychedelic space… Our licencing out of the lab is an international licence, so we can work with any organisation all over the world… when you think about doing psychedelic therapy, [we hope] you go to a Numinus location in order to do that.” In the short term, Numinus Wellness will continue to collaborate with mental health clinics and MAPS, the Multidisciplinary Association for Psychedelic Studies. [31:20]
They’re portrayed as a mechanism to achieve self-knowledge in the Amazon Prime show, Nine Perfect Strangers. They were the subject of promising clinical trials in the New England Journal of Medicine and Nature Medicine. They fascinate Joe Rogan and Tim Ferriss, and their promise was even the subject of a book by Michael Pollan (How to Change Your Mind). So is the buzz about psychedelics justified? What’s the deal with microdosing? And exactly which mental illnesses might benefit from psychedelic therapies? Psychopharmacologist Dr. Roger McIntyre of the University Health Network and Dr. Ishrat Husain, a psychiatrist at the Centre for Addiction and Mental Health, discuss the latest scientific developments for psilocybin, MDMA, ketamine and more.
Episode 84 webpage.
LINKS
Learn more about Dr. Roger McIntyre’s company, Braxia Scientific, his Canadian Rapid Treatment Center of Excellence and the rest of his publications here. Here’s Dr. McIntyre’s webpage at U of T.
Check out Mindset Pharma Inc, where Dr. Ishrat Husain is scientific advisor. See Dr. Husain’s scientific publications here. Here’s Dr. Husain’s webpage at CAMH.
The New England Journal of Medicine study on psilocybin.
The Nature Medicine study on MDMA and PTSD.
Read up on these psychedelics and wellness trials happening now:
- Psilocybin clinical trial for treatment-resistant depression Braxia
- Ketamine clinical trial to treat bipolar depression - Braxia
- Psilocybin-based compound clinical trial for MSP-1014 to treat mood disorders - Mindset
- MDMA clinical trial to treat PTSD (phase 3) - Numinus.
Learn about earlier psychedelics studies at the trailblazing John Hopkins Centre for Psychedelic & Consciousness Research, where research on psilocybin began more than 20 years ago.
Read some books that spurred today’s hype around psychedelics:
- How to Change Your Mind by Michael Pollan
- A Really Good Day by Ayelet Waldman
INSIGHTS
We use the term “psychedelics” a lot in this episode. But what does that word mean, and which drugs fall into that category? Dr. Husain explains that the term is Greek in origin and means “mind manifesting.” He calls them “very potent substances” that can “cause very profound hallucinatory experiences, which can be very powerful, but at the same time, for some people, can be quite distressing.” Dr. Roger McIntyre considers in the psychedelic category such drugs as lysergic acid diethylamide (LSD) and psilocybin (the active ingredient in so-called “magic mushrooms”), as well as dimethyltryptamine, ayahuasca, mescaline, MDMA (known as “ecstasy” or “molly”), and ketamine. [07:20]
Canada legalized marijuana for both recreational and medical use in October 2018, and now anyone of legal age can access many different types of marijuana, as long as it’s less than or equal to 30 grams of dried cannabis. Dr. Ishrat Husain says, “With cannabis, a lot of the research wasn't completed before it was extended to medicinal use. And I hope the same thing doesn't happen with psychedelics, I think that it would be really important for us to do the robust research before it's translated into medicinal use.” The powerful nature of these drugs means that their administration needs to come with medical supervision from experts trained in psychedelic treatments. [08:21]
Both Dr. Husain and Dr. McIntyre discourage recreational use of psychedelics. They also discourage microdosing of LSD and other psychedelics for self-administered therapeutic purposes. “I do cringe… when I hear about people taking micro- and macrodosing for whatever medical problem,” says Dr. McIntyre, “We just don't have the evidence that that works and it’s safe.” Similarly, Dr. Husain says, “we don't know what the risks are… I mean, these aren't risk free drugs...they do come with adverse effects that can cause, for instance, anxiety, it can cause dissociation, which means sort of like a break from reality, as well.” Specifically about microdosing, Dr. Husain says, “there is no study that confirms the mental health benefits of microdosing psychedelics at this point. In fact, studies that have looked at recreational users have shown that microdosing psychedelics are no better than taking a placebo.” [10:21]
To minimize the risk that psychedelics are legalized before the medical and scientific implications are known, as well as minimize the risk of a backlash similar to what psychedelics experienced in the ‘70s, Dr. McIntyre believes it’ll be necessary for experts from many different fields to work together. “If you engage the medical establishment, you engage the political establishment, the legal establishment, the regulatory environment, and have all players at the table saying, can we find a line of sight here? How can we do this safely and appropriately? We've got to do this with [a] multilateral partnership.” [12:43]
The interest that society and the media have taken in psychedelics recently is exciting for those studying them, says Dr. Roger McIntyre. “We don't get enough hype in psychiatry,” he says. “So I welcome the hype, I welcome the hope. We need hope for people who are affected by PTSD and depression and so on…” The attention, Dr. McIntyre says, has also helped attract funding for research studies. Still, Dr. Husain warns that we shouldn’t let the hype lead the way. “There's so much that we don't know yet,” Dr. Husain says. “We need to do the work before we can say that they're even useful as a treatment option,” he says. [13:35]
Scientists are still learning what, exactly, psychedelics do to our brains. According to Dr. Husain, we know that psilocybin, the active compound in magic mushrooms, does at least two different things. It stimulates the receptors that create serotonin, a brain chemical responsible for improved mood, Dr. Husain explains. “Another thing that it's shown to do is, reset the brain. There's a network in the brain called the default mode network, and when we're in our own internal world, thinking about things or wondering how other people view us, that network in the brain is very, very active. And it's thought that psilocybin comes in and disrupts that network, so that we start fresh.” [16:40]
Where is the future of psychedelics going? Both our experts think there’s much more study, and many more therapeutic uses, ahead. “We are entering the first inning of a baseball game,” says Dr. Roger McIntyre. “my dream in the ninth inning of this baseball game, is that we have a cure for these horrible illnesses and we can reduce suicide… we can get people better, get people better fast, and not just sweep symptoms under the rug, but can actually cure the illness.” Dr. Ishrat Husain is also hopeful that the research will clarify exactly how psychedelics work, so that we can use them as efficiently and safely as possible. “It would be fantastic if we're able to show that, yes, these medications are effective, and we understand why they're effective.” [18:39]
Humans are social creatures. Our wellness as individuals depends on the extent we feel like we belong in community settings at work, when socializing, and at home. But how can today’s leaders encourage strong ties among coworkers when so many are working virtually? Host Shaun Francis, the CEO of Medcan, explores the challenge of creating strong social bonds with climbing expedition leader Scott Kress of Summit Team Building, who has climbed the Seven Summits (the tallest mountains on each of the seven continents) and who provides team-building advice to corporations of all kinds. After this episode, you’ll be better equipped to encourage social cohesion whether you’re scaling Mt. Everest or hopping on your morning Zoom conference.
Episode 83 webpage.
LINKS
Scott’s series on the future of team-building is here:
https://summitteambuilding.com/team-building-definition/
https://summitteambuilding.com/virtual-team-building-the-future-of-team-building-part-2/
https://summitteambuilding.com/in-person-team-building-the-future-of-team-building-part-3/
https://summitteambuilding.com/in-person-team-virtual-team-building-the-future-of-team-building-part-4/
You can find Scott on LinkedIn and his company, Summit Team Building, on Twitter. His blog features posts about his expeditions and team-building philosophy. You can also find clips of his talks here.
Learn more about Scott’s adventures and team-building in his book, Learning in Thin Air.
Watch this quick video to learn more about Outward Bound & its mission
Check out this Forbes article on a recent research study on the proven benefits of team-building and strong leadership.
Want to read more about Scott’s 2008 Everest expedition? Here’s an article from the Burlington Times about his journey.
Read this CNBC article by David Novak to learn more about Tom Brady’s leadership style.
INSIGHTS
1: The task of team-building has changed in the last 18 months. Coworkers are working virtually, which means they can be physically distant, and have often never met in person. Consequently it can be more difficult to create the strong emotional ties required to build high-performance teams. And that connection is important. Kress says connection among coworkers determines how productive they’ll be together. "There’s no need to be best friends with everyone at the office, but there is a need to have a relationship where you can know and understand each other.” That said, virtual team building can be effective. “There are benefits to virtual,” Kress says. “Certain types of content for training and team-building works really well, because you can have that, you know, short, 90 minute hit on a fairly regular basis…. But I believe that should be interspersed with some in-person training.” [07:29]
2: A high-performance team is set apart because they can consistently achieve their goals in difficult circumstance. "We've all seen teams that have achieved their goal, but they almost killed each other in the process,” says Scott. “Sometimes we get lucky. Sometimes you persevere, you tough through it, and you get there. But generally… once you achieve your goal, the team falls apart.” Strong leadership and resilient emotional connections can help a team to find its common goals, allow its members to connect with one another and in turn, strengthen its ability to reach its goals every time. “If you want to go fast, go alone,” Kress says, quoting a proverb. “If you want to go far, go as a team.” [15:48]
3: “A leader has huge influence over the culture of their team,” says Scott. Every subculture within a company is a reflection of that team’s leadership. It’s been proven that the members of a team take on the values, beliefs and priorities of their leader, and so it is essential that the leader takes responsibility for the way the team communicates and functions. “You want to have a very clear vision…You can't expect anybody to live up to expectations unless they know what those expectations are,” he says. "So you need to have a clear understanding of what it is you want to create, and then how are you going to share that with your team.” [20:38]
4: High-performing individuals don’t necessarily make great leaders. “Often we get promoted into leadership roles because of individual performance,” says Scott. However, not everyone is cut out to be a leader, even if they’re great at what they do. "And if we are going to be put into a [leadership] role, then maybe we need to have some training and some coaching to help us really understand what is the difference between being a high performance individual and being a successful leader.” [23:32]
5: So what does make a great leader? The title’s got nothing to do with it, according to Scott. "Leadership is about an attitude. Leadership is about action….if you see yourself as a leader, you're going to do things differently than if you see yourself as a follower.” While a follower listens to instructions and waits for direction, a leader is proactive. "They're looking for things that need to be done…they’re looking for people that need support and help.” Want to build a strong team? Build a team of leaders, Kress says. [25:55]
6: Kress has three tips for leaders looking to create high-performing teams in hybrid work environments. The first is the importance of vision—“your vision as far as what are your achievements... your goals, all of that stuff.” In the remote work environment, Kress suggests considering, “what's the vision of who we're going to be as a team? And then how are you going to communicate that to the team?” Second, Kress underscores the importance of leaders doing more than walking the talk. “I need to take what I want the team to do, and, and take that a little bit further.” Basically, Kress says, you have to run the talk. Finally, and particularly for teams working in hybrid work environments, leaders have to create real-world opportunities for social cohesion. “We're still seeing each other, we're talking back and forth on the computer, but it's not the same,” Kress says. “And that's where the team-building comes into play. You want to have those formal sessions led by, you know, those external professionals who are going to guide you through some type of a team-building experience. But you also want to have the informal as well: have dinner together, spend time talking together… You have to really focus on it or you're going to lose that team connection pretty quickly.” [29:01]
What’s the difference between getting through the day and performing at your absolute best? A whole lot, argues Dr. Greg Wells—and he wants to help you get there. Dr. Wells is a physiologist, senior scientist at SickKids hospital and the president of Wells Performance. He takes the latest training techniques from elite athletics and applies them to corporate executives, to help CEOs and management teams perform better in their jobs. His latest book is Rest, Refocus, Recharge: A Guide for Optimizing Your Life. Dr. Wells argues that we all need to move past non-stop “hustle culture” and toward a more holistic focus that acknowledges the importance of recovery to long-term optimal performance. On this week’s episode, Dr. Wells joins host and Medcan CEO Shaun Francis to discuss the benefits of recovery, why we all need to be thinking about how to sleep better and how to optimize our lives for the best results.
Episode 82 webpage.
LINKS
- You can find Dr. Wells online at his website, Instagram, Twitter and LinkedIn.
- Learn more about his latest book Rest, Refocus, Recharge here.
- Check out Dr. Wells’ blog post summarizing how to achieve optimal performance in life and sport. You can also get more similar content by signing up for his newsletter here.
- Dr. Wells has also appeared on several podcasts, and has spoken at UofT’s Tedx event.
INSIGHTS
- The way we approach performance in sports has shifted dramatically over the past few decades. In the ‘80s and ‘90s, the training philosophy was to train as much as possible, regardless of injuries or your mental health. Olympic-level swimmers would spend hours and hours per day in the pool. According to Dr. Wells, this started to change in the late ‘90s and early 2000s. Now, we see more of a focus on intensity training: athletes will train in their sport at a very high level for only a few hours a day, and the rest of their time is focused on other activities, such as recovery and nutrition. The shift from quantity of training to quality of training is resulting in better performance and, often, longer careers. Dr. Wells observes that he’s seeing a similar shift happen in the business world. “Regeneration is becoming a lot more accepted,” he says. “We’re moving out of this hustle culture into what is more of a performance-based culture, which is super important, because along with higher performance comes much better mental, physical, emotional and spiritual health.” [03:44]
- Getting a good night’s sleep is one of the most important things we can do to achieve optimal performance, Dr. Wells says. Luckily, it’s easier than ever to track our resting cycles and work on proper sleep hygiene thanks to the development of wearable tech, like Fitbits and Apple Watches. But with great tech comes great responsibility. We don’t want these devices to become a clutch, or a potential trigger for anxiety. “We’ve got to build a balance... It’s the idea of intention versus compulsion,” says Dr. Wells. “If you’re intentionally using wearable technology to get data so that you can make decisions, that’s fantastic. If you’re compulsively looking at your data and it’s actually making things worse, then you need to throw it all away.” [12:41]
- At the same time, we have to be careful not to become dependent on other sleep aids, like medication, to help us get some shut eye. Sleep medication can and should be used temporarily in some instances. “But use them as a bridge to get better sleep habits,” says Dr. Wells, explaining that long-term consistent use of medication to get people to sleep has been associated with shorter lifespans. Attempt other techniques, like exhausting yourself during the day with exercise, blackout blinds and journaling, to see what else you can do to help improve your sleep. [15:06]
- Dr. Wells talks about the need to defend the last hour of sleep. “That’s creating a digital sunset,” he explains. “You don’t want to have the same level of activation before you fall asleep. You want to use the last hour of your day before you fall asleep to downshift, slow down, relax, decompress, reflect, deconstruct, build relationships and take care of ourselves.” He recommends following the 20-20-20 pattern—basically finding three calming, mindful activities you can do for 20 minutes each during the hour before you go to bed. [19:03]
- Of course, nutrition is also a key part of optimal performance. Intermittent fasting is a hot topic of discussion at the moment, as it seems to help the digestive system go through its own restorative process. But, according to Dr. Wells, you don’t have to do the typical 16-hour fast — intermittent fasting for 12 hours a day achieves about 80 percent of the same benefits, including boosting the body’s ability to repair and regenerate and a reduction in inflammatory markers. “Basically, after dinner, no more snacking is the easiest way to think about it.” [20:49]
Remember when everyone thought things would be back to normal by September? Instead, children are returning to classrooms with caseloads climbing. So how should parents prepare kids for the return to in-person schooling? Is it safe? Would they be better off being taught virtually? And when should we expect vaccines to be approved for those who are under the age of 12? For guidance, we turned to a pair of Medcan experts: Dr. Janice Weiss, director of child and youth, and Dr. Jack Muskat, clinical director of mental health.
Episode 81 webpage.
LINKS
- Dr. Janice Weiss provides further guidance for parents in this short YouTube video.
- Here’s the Ontario COVID-19 Science Advisory Table brief that suggests, “barring catastrophic circumstances”, that kids should be educated with in-person learning.
- Learn about Medcan’s Child & Youth Assessment, designed to provide parents with tailored strategies to help children reach their potential.
- Dr. Weiss and Dr. Muskat’s guidance, that children are better off in school compared to virtual learning, is supported by Sick Kids’ president and CEO, Dr. Ronald Cohn. “Schools should not only open in September, but need to stay open,” says Dr. Cohn. More here.
- Some good context on the risks to children of attending in-person schooling in the fourth wave in this Globe and Mail story by Wency Leung.
- Virtual schooling is thought to have contributed to the doubling of youth depression and anxiety during the pandemic, according to new analysis from JAMA Pediatrics finds. This CNN story spells it out in language for laypeople. “One in 4 adolescents globally are "experiencing clinically elevated depression symptoms, while 1 in 5 youth are experiencing clinically elevated anxiety symptoms."
INSIGHTS
- Dr. Weiss and Dr. Muskat both believe that children should return to in-person schooling. Like many experts they approach the question from a cost-benefit perspective. “The issue really boils down to, what are the real physical risks of being at school versus what are the mental health issues from virtual learning?” Dr. Weiss asks. Children 12 and over have had the opportunity to be vaccinated. And statistics show that the vast majority of children under 12 who catch COVID-19 will be either asymptomatic or will have mild cold- or flu-like illnesses. Less than 1% of children who get COVID require hospitalization, according to Dr. Weiss. Serious complications, such as multisystem inflammatory syndrome in children (MIS-C) are extremely rare, at less than 0.03%. Comparing the low physical risk with the much larger likelihood of mental health problems caused by virtual schooling (anxiety, depression, eating disorders, social isolation), Dr. Weiss and Dr. Muskat both conclude the analysis suggests children should be physically present. [01:35]
- One suggestion from Dr. Muskat: During back to school, recognize that kids pick up their anxiety from their parents. Children will benefit if parents can convey a strong, confident approach toward back to school. One approach? Be straight with them. Life has risks, but we can take precautions designed to minimize danger. Analogies can go a long way toward assuaging the anxiety of young people. The sort of risk-benefit analysis that suggests kids are better off with in-person schooling is applied in many other settings as well: We go swimming in lakes, even though there exists a risk of drowning. We go for a bike ride, wearing helmets to minimize risk of injury from a fall. “We cannot create 100% safety, nor should we, because life has risk,” Dr. Muskat says. “But what we want to do is go in with knowledge. And with confidence.” [08:35]
- To ward off the “re-entry anxiety” that some kids feel over back-to-school (similar to the anxiety that some adults feel over back-to-the-worksite), Dr. Jack Muskat suggests creating low-stress situations where you and the child rehearse what will happen on school days. Walk them to the school ahead of time. Set up “buddy” relationships with older family members or friends. Make a school lunch so that the child has a better idea of what they’ll be eating on that first day. Pack the backpack in advance with the water bottle and mask in appropriate pockets. The idea is to reduce the uncertainties that swirl around back to school as much as possible. Make these experiences fun, so that the positive atmosphere spreads to the act of in-person school attendance. [10:11]
- When will vaccinations be available for children under the age of 12? The medical community expects news to come in the fall on that front, says Dr. Janice Weiss. Efficacy and safety data is expected to be published for Pfizer and Moderna toward the end of September or in October. Depending on the results there, health authorities may elect to make the vaccine available to the next younger age bracket, which would be for children aged 5 to 12 years old. So vaccinations could be coming for more children before the school year is out. [16:32]
- Some parents are reluctant to send children to school if schools are just going to close down again anyway. Does Dr. Janice Weiss expect schools to shut down during the Delta variant’s fourth wave? “It depends on the virulence and the seriousness of the variant of concern,” says Dr. Weiss. “So if you get a variant that escapes the vaccination, then that would be concerning. If we see huge trajectories upwards of community infection, hospital admission, ICU admission, that would be a concern. So I think you have to look at local transmission variance of concern. It's a multifactorial decision.” With those qualifications in mind, Dr. Weiss believes that a shutdown is unlikely in the next few months. “I think that for what we're seeing so far, prediction wise, yes, schools will stay open,” she concludes. “When the community transmission and rates are low, the general infectivity raised within the school will remain low. And that's why we're really strongly encouraging everybody... get your vaccination, that is the best protection for society for your children.” [18:24]
- Finally, Dr. Jack Muskat suggests going a bit easy on your children over the next little bit. The situation is evolving, the world is a bit strange with everyone in masks, so consider not putting the usual amounts of pressure on children over things like performance in school. Dr. Muskat uses himself as an example. “I'm finding it's taking me twice as long to get things done when I'm wearing a mask,” he says, “because I don't have as much peripheral vision. I'm finding that I want to do four things in a day. And I can only get two done.” There’s a fatigue factor as well, he says. “One of the reasons people quit habits and routines — they set goals too high in the beginning.” Apply this to the school year by making things comparatively easy for children. Then, once they’re settled, you can focus on things like homework and good grades. [21:17]
How much protein do you need if you’re trying to lose weight but also retain, or even build, muscle mass? What’s better—plant- or animal-based protein? Why is protein so key in preventing sarcopenia, or age-related decline in strength? And, is it possible to consume too much protein? In a special feature interview with protein expert Stuart Phillips of McMaster University, guest host Leslie Beck, Medcan’s director of food and nutrition and the Globe and Mail’s nutrition columnist, tackles these questions and more. [This episode originally aired in August 2020.]
Episode 80 webpage.
LINKS
Leslie Beck on Twitter @LeslieBeckRD.
Stuart Phillips on Twitter @mackinprof. And here’s his bio at McMaster University.
Protein Calculators: How much protein do you need each day? Lots of protein calculators are out there. FitnessVolt.com has one that takes into account your weight, height and activity level, and provides you with a range of values. Click here.
Some of Prof. Stuart Phillips best-known authored or co-authored papers:
- IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete
- Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men
- The NY Times Well Blog write-up of Phillips’ “boot camp” study that demonstrated the role of high-protein intake in gaining muscle mass while still losing weight.
- Prof. Phillips’ 2020 coauthored paper: Of sound mind and body: Exploring the diet-strength interaction in healthy aging.
INSIGHTS
- Why do you hear so much about protein compared to other macronutrients? There are a few reasons, Phillips says. First, protein is the most satiating macronutrient—if you eat an equal amount of carbs, fat and protein, it’s the protein that will leave you feeling most satisfied, which means you’ll eat less and it will take longer for you to get hungry again. Second, protein is key to muscle development and strength, and eating protein is important to retaining lean muscle mass while you lose weight. Finally, protein consumption becomes more important as you age because getting enough of it is a key way to fight off sarcopenia, or age-related muscle decline. [05:30]
- If you’re doing resistance training two or three times a week and looking to retain strength while losing fat, you should be aiming to consume between 0.5 to 0.7 grams of protein per day for every pound you weigh—so someone who, for example, weighs 180 pounds should aim for up to 130 grams of protein everyday, divided between your meals. (That breaks down into 43 grams of protein per meal if you’re eating three meals a day.) This can easily be done at dinner with a chicken breast, some broccoli and baked potato, but gets harder if you’re just having a bowl of cereal at breakfast. In that case, Phillips says, “you need to do something to your meal to get up to that level.” [07:10, 18:40]
- More is not necessarily better when it comes to protein. According to Phillips’ research, eating more than 0.7 grams of protein per pound of bodyweight per day won’t provide much benefit to anyone besides hardcore bodybuilders. The science suggests the body just can’t absorb any more. The good news is that most people can consume the protein they need simply through their regular eating patterns, without having to supplement protein levels. If you want protein but are really looking to control your calories, then supplements are great, Phillips says. “But if you’re judicious in the way you plan your food and the way you eat, then it’s really easily achievable.” [20:10]
- It’s a common belief that we should consume protein before a weight workout, but, as it turns out, there’s no evidence to prove that this is helpful. “The analogy I like to give—and it applies to a lot of things—is that protein makes your muscles become more like a sponge and more able to absorb nutrients,” Phillips says. “So the time when you’re more sensitive to the impact of the nutrition is always post-workout.” Phillips used to believe that it was optimal to consume protein immediately after a workout, and the “anabolic window” for protein consumption is open for about a day after the workout. [21:32]
- So when it comes to maintaining muscle mass—which is important for healthy aging—what’s better: plant or animal protein? Well, if you’re active and consuming those 0.6-0.7 grams of protein per pound, it doesn’t really matter. Phillips notes that a lot of animal-sourced protein, like eggs or dairy, tend to be nutrient rich, so when you consume those items you’re also consuming a lot of other nutrients your body needs, like iron or calcium. But so long as you're mindful of where your nutrients are coming from, there’s no reason you can’t follow, say, a vegan diet and still get everything you need. [26:10]
Imagine this: you’re young, active and healthy, with ambitious goals. Then, suddenly, you have to rethink it all when you receive a life-changing health diagnosis. How do you come to terms with it? How do you keep pushing forward? That’s exactly what Taylor Efford—a Toronto-based content creator, comedian and actor with a large social media following—had to confront last year when, at 25 years old, she was diagnosed with Type 1 diabetes. Instead of carrying on like nothing had changed, she discovered a renewed strength and sense of purpose, sharing her journey with her followers to raise awareness about the disease. This week, she sits down with Dr. Jack Muskat, clinical director of mental health at Medcan, to talk about her story.
This episode's webpage.
LINKS
- Find Taylor Efford on Instagram, YouTube and TikTok.
- You can also watch her talk about her experience with diabetes here and here.
- Learn more about Type 1 diabetes.
INSIGHTS
- One of the first things Efford wants to share with everyone? If you really feel like something is not right with your body, you need to push to get answers. When Efford first wasn’t feeling well, and she visited a walk-in clinic, the health professionals brushed off her concerns. A doctor said her fatigue was a normal symptom of someone living an active life. When she went back with numbness in her left leg, she was told it was most likely a pinched nerve. Finally, after becoming increasingly anxious, Efford went back to the clinic and demanded she get more in-depth tests done. It was only then that she received a proper diagnosis. “Your experience is valid, and no one can really advocate for that except for you,” she says. [04:22]
- So what is it really like living with Type 1 diabetes and having a pancreas that doesn’t function properly? “You have to be switched on 24/7—my brain does not get a break,” Efford says. She’s constantly monitoring her blood sugar levels, has to adjust times when she eats and works out—nothing is the same. “There’s no perfect way to do it, which I think is the most frustrating part of the disease—just accepting that you’re never going to be as good of a pancreas as your original pancreas.” [14:37]
- When receiving some kind of medical diagnosis, it’s natural for people to wonder “Why me?” Efford didn’t let herself get caught up in that question. Instead, she turned to her social media platforms and started sharing her journey with her followers, hoping to educate and raise awareness about the disease. “I wanted to open up about this because I was so shocked about how little I knew about Type 1,” she says. “I’m one of those people that thinks the universe sends you stuff for a reason, so I was just like, ‘The universe sent this to me to communicate it. … And that helped me because I thought … ‘Maybe that’ll make having this worth it.’” [18:17]
- How did Efford come to terms that the life she knew no longer existed? “I definitely had a mourning period … and people can stay hung up on that. But what I kept asking is, ‘Who can I be now?’ I just kept switching the language. ” she explains. “I got a real fast ticket to learn how short life can actually be, and so I was just like, ‘I choose life.’ … I got to remap my brain as to all the things I thought I would have—they’re different now. But what beautiful things can I find in that difference? Because I only have this life, so I can still find the beautiful moments.” [24:00]
- One key part of Taylor’s resilience was her belief that she was in charge of how she reacted to her diagnosis. “Life is actually like a video game, and you’re holding the controller,” Efford says. Only you can control how you manage certain situations—you are in charge. Once Efford accepted that—with some help from her support system, which is always good to have—she knew she could get back on track and push through the ups and downs of her diagnosis. [25:30]
- If someone in your life is dealing with an illness, the best thing you can do is listen to them. “Let them guide you on what language they would like to hear—if they’re ready for positives, they’ll let you know,” Efford says, adding that trying to remain positive from the beginning can actually deter the person you’re trying to support. And if you’re the person with the illness, you need to be able to communicate what you need to your support system. “Giving people the opportunity to let you know how they need help is really key.” [27:57]
Former professional rugby player Phil Mackenzie is working out less than he ever has—yet he feels like he’s in the best shape of his life. What’s going on? Host Shaun Francis investigates with a feature interview that finds Phil fresh off covering Olympic rugby sevens for the CBC. But what Phil’s best known for lately is Leansquad, the online fitness business that has made him one of the most-followed Canadians working in the online fitness space. Phil tells the story of his fascinating career, discusses how his thinking about exercise has evolved over time, provides tips to encourage everyone to become more lean and fit than they’ve ever been—and shares the secret that his 80-year-old grandfather uses to bust out three-minute planks. Don’t miss this episode—it’s one of the most inspiring conversations we’ve featured.
Episode webpage.
LINKS
- Learn more about Phil Mackenzie’s Leansquad online here.
- You can also find Mackenzie on Instagram and YouTube.
- Check out this profile on Mackenzie at The Province.
INSIGHTS
- As a young rugby pro, Mackenzie was consumed by the sport—it shaped every aspect of his life. But his perspective changed when he got a chance to play against New Zealand’s national team, the All Blacks, one of the world’s most successful sports organizations. The All Blacks encourage their athletes to foster outside interests, whether it be something like getting a pilot’s license or going to law school. This helps set up their lives once they leave the sport professionally, which, Mackenzie believes, boosts their play on the field and their mental health off of it. After coming to terms with the fact that Phil couldn’t—and shouldn’t—live and breathe rugby 24/7, he started performing at his best as an older athlete. “If I could rewrite the book when I was playing, certainly at a younger age, I’d still be dedicated in my training and playing, but I’d have something to give me that ‘off’ switch,” he says. “It’s something I think about quite a bit now.” [10:10]
- Post-rugby, Mackenzie changed his approach to fitness. While playing professionally, he trained to the point of exhaustion, both mentally and physically. Instead of giving himself time to rest, he kept pushing himself harder. Now, he trains less—for just 30 minutes, five days a week—but at a much higher intensity to ensure he’s still getting the full benefit of his workouts. “I thought extremes were the only way to be successful,” he says. “And I quickly learned that isn’t the case.” Now? He’s in better shape than he’s ever been. [15:14]
- For his half-hour workouts, Mackenzie follows a different theme each day, whether it’s a focus on cardio, a leg day or a total-body workout. This variety, he says, is key to his system. “It’s so important, mentally, to feel challenged,” he explains, adding that it also keeps workouts more exciting. “That’s where the rewards come from.” [22:52]
- Mackenzie has also changed his approach to food. He intermittent fasts, so no breakfast in the morning, and still follows a healthy diet. But, when the mood strikes for a bag of chips, or his kids want pancakes for breakfast, he doesn’t despise himself either. “I call them ‘whoopsies,’—my version of a cheat meal. I just think it’s an easier term because, inherently, if you think you’re cheating … you think all your progress is lost, which is so far from the truth,” he says. “I know I’m going to get back on track. … If your fitness journey is making your life less enjoyable, you’re probably doing it wrong, right?” [26:21]
- So what can you do if you want to follow Mackenzie’s example? First, he says, start slow—set a small goal, like starting with, say, five squats, and find motivation by building upon that. Secondly, try to forget about things like aesthetics or the number on the scale. “I just simply focus on the fact that if I do this workout, I’m going to be a happier person, I’m going to be more confident, I’m going to be healthier, I’m going to have more energy, I can be a better dad … the list goes on,” Mackenzie says. Prioritizing what truly matters goes a long way. And finally, don’t don’t put an expiry date on your goals—just keep working towards them no matter what. “Slowly work your way up there, and eventually you are going to get it if you stay consistent.” [29:39]
For too long, getting adequate mental health care has been difficult. There’s the stigma that, unfortunately, comes with saying you need help. And once you are ready to seek out care, where do you go? Who do you turn to? How can you get the mental health care you need in a timely fashion? Dr. David Goldbloom is a celebrated psychiatrist, professor and the senior medical advisor for Toronto’s Centre for Addiction and Mental Health. In his new book, We Can Do Better: Urgent Innovations to Improve Mental Health Access and Care, Dr. Goldbloom suggests clear solutions to many of these problems. This week, he joins Medcan CEO Shaun Francis to discuss how we can reinvent our mental health care system and what we can do for the people in our own lives.
LINKS
- Read more on Dr. Goldbloom and his work at CAMH here.
- You can buy his book, We Can Do Better, at Indigo.
- Check out this recent op-ed by Dr. Goldbloom in the Globe and Mail.
- Read this paper he co-authored last year on the future of apps in psychiatry, and watch a talk he gave at Casey House in Toronto on the stigma of mental health.
- Learn more about the mental health guidelines and resources set out in the National Standard of Canada for Psychological Health and Safety in the workplace here, and consider signing up for the Mental Health First Aid course here.
INSIGHTS
- We all know that COVID-19 has been hard on our mental health — depression and anxiety, in particular, spiked earlier on in the pandemic. But Dr. Goldbloom, who also worked during SARS, says he has seen a difference with how we regard our mental health during crises: “There is greater awareness of the mental health implications when dealing with the spread of highly infectious, and even lethal, viruses through our community,” he says. “I err on the side of optimism, perhaps, in thinking that we’re better attuned than we were.” Basically, the fact that we’ve been talking about our mental health during the pandemic is an improvement. [02:26]
- At this point, no one would blame you for being sick of only communicating with people over video chats, but virtual therapy can actually be highly effective. Dr. Goldbloom has used the technology to provide care to small communities in Northern Ontario for 20 years, and loves how convenient it is for people who may have difficulty accessing in-person therapy otherwise. There’s also research to back up its usefulness: Dr. Goldbloom says it’s likely you’ll form just as great a connection with a psychiatrist virtually as you would in their office. That doesn’t mean in-person therapy is going to disappear, but he does think digital alternatives should remain viable long after the pandemic is over. [04:47]
- “In Canada, our system of health care has been constructed around the idea that [it’s] provided by doctors, and often in hospitals. In the reality of the 21st century, most health care is received outside of hospitals, and should be delivered by multiple disciplines—not just physicians—but it’s hard for public funding to pivot as quickly as it needs to,” says Dr. Goldbloom. “That creates all kinds of bottlenecks and barriers for people who are seeking [care], so we’ve got a problem. When you say the system is broken, I’m not sure we could even describe it as a system. It’s a loosely-woven fabric of different services and providers, and navigating it … is a pretty major challenge.” [15:45]
- So, if our “system” is in that much disrepair, what can be done? Dr. Goldbloom has a few innovative ideas. One is something that’s already starting to be implemented around the world: Youth-focused community hubs. Ideally, these are places where adolescents can seek mental, and certain kinds of physical, health treatments in an easy environment. This will make accessing care much easier, especially as it will help them avoid unnecessary hospital visits. Another solution Dr. Goldbloom would like to see is the continued development of virtual-based cognitive behavioural therapy. By this, he doesn’t mean more Zoom calls, but web-based tools where people can complete online assessments and receive a custom plan that is monitored by a licensed therapist. The goal behind innovations like this is to give people more flexibility in their treatment, and make progress at their own pace. [17:49]
- “We need to think of ways to expand the net of services that are covered,” says Dr. Goldbloom, pointing to the United Kingdom, which offers mental health care through the National Health Service, as an example of success. He also argues that the private sector can help, too. “When you treat people for mental health problems, you realize a return on investment,” he says, adding that Deloitte or PricewaterhouseCoopers have done studies that prove this. “It’s good for the bottom line.” Employers can help by adapting their offered insurance programs, and by making changes in workplace policies and culture by adopting mental health care standards. [24:49]
- And if you have someone in your own life who may need help? You’re not going to want to do a huge, Hollywood-style intervention, first of all. Instead, start by figuring out who they have the best connection to in their own life—maybe a parent, a friend, even a close colleague. “That person has to be prepared to be a bit of a pest,” says Dr. Goldbloom, as people who are struggling often tend to fend others off. This person has to be ready to stick with the process and make sure the other person knows you’re not going anywhere. What they need is the time and space to feel heard. [29:23]
Do you think you have what it takes to be an Olympian? Never mind the athletic ability—could you withstand the pressure, the weight of the world watching you compete on the world’s biggest stage? Dane Jensen—CEO of consulting firm Third Factor and the author of The Power of Pressure: Why Pressure Isn’t the Problem, It’s the Solution—is the guy Canadian Olympic-level athletes and coaches call when they need help handling that pressure. An expert on the subject, Jensen believes that we can not only manage pressure, but learn to use it to our advantage. And while he may mostly work with elite athletes and high-level executives, his invaluable advice can be applied in our own pressure-filled lives too. This week, Jensen joins host and Medcan CEO Shaun Francis to discuss his book, how Olympians are feeling in Tokyo right now, and share some of his best coping strategies.
LINKS
- Read more on Jensen and his work at Third Factor here. He’s also on Twitter and LinkedIn.
- Find out more about his book here, and order a copy over at Indigo.
- Listen to Jensen talk about pressure and resilience on The Impactors Podcast.
- Read his Harvard Business Review piece “Turn Your Team’s Frustration into Motivation.”
- Check out this Best Health story on Olympian-worthy coaching strategies.
INSIGHTS
“Uncertainty is one of the biggest drivers of pressure,” Jensen argues. He adds that the human body actually experiences uncertainty kind of similar to physical pain. Research has shown that if you put somebody under a brain scan, the same centres light up under uncertainty as physical pain. So, leading up to a typical Olympic games, athletes are mentally preparing by building up as much certainty as possible — specific routines, knowing set information about their events, anything that they can control. This allows them to focus on the process, which ultimately helps them manage pressure. [03:09]
In his book, Jensen has devised a pressure equation: Pressure = Importance x Uncertainty x Volume. Uncertainty, of course, functions as mentioned above. Meanwhile, importance is directly related to the amount of pressure that you feel during a given moment. “If I’m feeling pressure, this must matter to me — I must be doing something that’s actually important to me, which is good,” Jensen explains. The final component is volume, basically the sheer amount of uncertain, important circumstances you have to deal with at once. And these days? You’re likely dealing with more pressure than ever. [10:38]
During the conversation, Jensen cites Harvard’s Alison Brooks, who has written about anxious reappraisal. Physiologically, anxiety and excitement manifest in very similar ways: sudden sweating, a quickening heart rate, you know what it feels like. Brooks says that when you’re nervous, you can actually manipulate your emotional state by instead telling yourself that you’re excited. This is a technique Jensen often works with others on as well. “I want an athlete, I want somebody who’s standing up to give a big sales presentation, doing a job interview, whatever, I want them, in advance, to viscerally imagine what their body is going to feel like in that situation,” he explains, adding that you’re training yourself to expect these physical reactions, which means they’ll be less distracting when they do arise. “That ability to anticipate physical activation and then … be able to productively label those physical sensations is actually much more of a high-performance state.” [16:06]
One of Jensen’s favourite stories from his book is about Johann Olav Koss, a decorated speed skater from Norway. In the lead up to the 1994 winter games, which were held in his home country, Koss was feeling so much pressure that he actually broke down crying in a stairwell just days before his races. He didn’t think he could handle it. “The ability to separate ego-driven by stakes from what’s actually at play is an important tool,” Jensen explains. Luckily, Koss had a great sports psychologist with him to work through the situation. She said: “Johan, I know you want to be a doctor after your athletics career. Will failing at these Olympics impact your ability to be a physician?” No, he realized; in fact it might teach him even greater empathy. Then she asked: “There are many Norwegeian skaters competing. Do you think your country will care which one of you wins?” Probably not, he realized. “Literally, brick by brick, they unloaded the added importance he placed on himself in that situation so that they got a balanced view,” Jensen says. “When it comes to [pressure], I really have to be able to see how what I do is important to me, while at the same time not getting overwhelmed by the stakes.” In Koss’ case, it worked, too: He won three gold medals and broke all sorts of records at those games. [18:17]
Under situations of pressure, Jensen says you should be able to answer at least one of three questions: How is this pressure helping me grow? How is enduring this pressure benefiting others? And how is this pressure bringing me closer to the people I care about? If you can answer these questions, you’ll be able to equip yourself better to handle whatever it is. Oftentimes, Jensen has found that those who can’t answer these questions look back at how they handled the pressure with regret. [25:04]
Gyms have been closed for months—we’ve had no access to training equipment, go-to yoga studios or favourite spin classes. But now, with fitness facilities reopening across the country, we have an opportunity. We can get back into our fitness regimens—or start completely new ones. Here, Stephen Salzmann, Medcan director of fitness, and fitness manager Anna Topali joined Eat Move Think executive producer Christopher Shulgan for a Medcan webinar about turning exercise into a habit that’s a seamless part of your daily lifestyle. Salzmann and Topali’s expert tips were so great, we decided to turn that chat into this week’s episode.
LINKS
- Watch the full Medcan webinar on creating an exercise habit here.
- Read Salzmann’s recent article on dumbbell workouts here.
- Find out more about Medcan’s fitness program, and book a session with a personal trainer here.
- You can also check out this Global News article about how Canadian gyms are preparing to reopen during the pandemic, and this New York Times feature on how to be as safe as possible when you do return.
INSIGHTS
Don’t expect your body—or mind—to be ready to jump into a full-fledged fitness regimen right away. “Your body has a tremendous ability to adapt, but it wants to avoid change,” says Salzmann. “So to elicit a change—whether it’s a specific body composition or health outcome goals—you have to be constantly progressing.” Start easy, say, by hopping off the subway a couple of stops earlier, and then ramp up gradually. “Give yourself the opportunity to grow into incidental activity and challenge yourself along the way,” he says. [08:17]
If you want to make any kind of progress, you have to figure out if you’re process- or outcome-oriented—basically, what will actually get you to the gym and working out. If you’re outcome-motivated, you’re driven by specific results, like being able to bench press a certain weight. If you’re process-oriented, you’re focused on figuring out the journey. Regardless of which camp you fall under, the trick is making sure you develop goals that are process-driven, which are long-term and achievable. This way, you’ll eventually get results while creating a healthy habit. [10:20]
Creating a relationship with a personal trainer is one way to make yourself accountable to your goals as you form an exercise habit. A trainer can help create a fitness regimen that guides you appropriately from the very beginning, specifying the proper mix of cardio and resistance training, as well as the weight you’re lifting and which specific exercises you’re doing. Finally, the nature of the personal trainer relationship means you need to make a commitment to show up to appointments, which can help get you out on those days where you don’t feel so motivated. [14:38]
You should also avoid starting out with a bunch of goals. Identify one thing you want to do really well, then stick to it. This is a much more effective way to develop lasting habits, argues Topali. “I kind of compare it to multitasking,” she says. “I’m a terrible multitasker—it’s just an excuse to start 27 different things and finish zero.” At the same time, she adds, start with a small, relatively easy goal, like being able to do 25 pushups at once. This way, you get the ball rolling, building your confidence and keep expanding. [19:50]
So how do we see results? By focusing on behavioural changes instead. “Naturally, we are outcome-focused, because we want new behaviours to deliver new results—you know, if I [meet this] goal, then I’ll be happy,” Topali explains. “The problem is that new goals don’t necessarily deliver new results. You may not get there—and that’s okay, it’s part of the process. You want to elicit new lifestyle changes with habits and rituals that you can incorporate in your day-to-day life and then maintain them.” [21:32]
We’re back again this week with journalist Celeste Headlee, whose conversation with Dr. Jack Muskat, Medcan’s clinical director of mental health, was so captivating we had to dedicate two episodes to it. In her book, Do Nothing: How to Break Away from Overworking, Overdoing, and Underliving, Headlee argues that our obsession with productivity is enabling burnout culture and harming our health. When we last left Headlee and Dr. Muskat, the duo explored the surprising historical evolution of work and how one restorative train trip forced Headlee to unplug and rethink her own relationship to her job. This week, they dive into the lifestyle changes we should all be making in order to break out of this vicious work cycle we’re trapped in and embrace leisure.
LINKS
- Celeste is quite active on Twitter and Instagram.
- Read more on Headlee and her work at her website, and check out her book Do Nothing.
- An interview Headlee did with NPR leading up to the book’s launch.
- Here’s a WHO article categorizing burn-out as an “occupational phenomenon.”
INSIGHTS
- Data from the International Labour Organization and the WHO shows a concerning trend for those spending long hours at work. “We’re talking about the World Health Organization saying overwork can kill you,” says Headlee. The findings show an increased risk for premature death caused by heart disease and stroke for those who work more than 55 hours a week. But the real kicker? Headlee says research reveals that the net difference in pay for someone working 55 hours versus someone working 35 hours is only 6 percent. [04:20]
- So what can we be doing to more effectively combat burnout in the workplace? Headlee thinks one of the solutions is better management practices. One of the problems with remote working, she says, is that managers started instituting more intrusive policies because they didn’t trust their employees to be productive from home. It had the opposite effect—as a manager “your job is actually not to manage a team, it’s to coach them and give them the tools they need for success.” [05:58]
- But surely the cult of productivity is good for something—coming up with a vaccine in 11 months doesn’t happen without some serious work. However, Headlee notes that working to solve a crisis is different from a 50 hour work week. Throughout history, humans have always come together (and usually work prolonged hours) to solve a crisis. The main difference? Afterwards, “they were given a nice, long break.” That is “the rhythm of homosapiens,” Headlee says—and one we’d be better off sticking to. [09:42]
- And for the younger generation? Headlee notes that the host of work-related worries Gen-Z deals with is the upshot of a society that brainwashes its members into believing they’re only valuable if they’re working. In reality, “it is a delusion to think that if you keep pushing your brain, it helps you get more done”. Headlee notes that studies on productivity show that those who work 10-15 hours a week are generally the most productive. Humans are naturally equipped to work in teams, and yet most of what we’re taught growing up is about individual responsibility. Working in a group is a skill that has to be developed—training people to work by themselves won’t do them any good in the real world. [10:55]
- To the CEO or executive that says they have no time for hobbies: Headlee doesn’t believe you. “You have more time than you think,” she says. You have to find where the “leak” is (i.e., are you scrolling Instagram in between emails?) and plug it with something that’s just for pleasure—something that doesn’t go on a CV, that won’t be beneficial for your career or even go on social media. That, she says, is the kind of leisure that we’re missing. [15:56]
- “Leisure should have nothing to do with work”. Imagine you have two modes—open and closed. When you’re ‘open’ says Headlee, it’s business as usual, you work, collaborate—complete your tasks. But after that’s all done, when you switch to ‘closed’, that means no more memos, Slack or emails. Headlee wants people to be bored again because “your brain hates it.” We’re so used to being caught up in whatever is going on in our lives that simply sitting and doing nothing feels like torture. But being bored is when your mind is most likely to let memories percolate, or make interesting connections—amazing things can happen when you give your mind the freedom to just wander. [18:38]
- “I want people to experience boredom again,” says Headlee. Why? Well, your brain hates the state of being bored, so it will start to wander. A wandering brain will start to make surprising connections, like remembering that you haven’t called your favourite aunt in a while. And the only way to accomplish this is by truly separating work from leisure and giving your mind the freedom to just wander. [19:51]
The British philosopher Bertrand Russell called it “the cult of efficiency”—the drive among high-performers to accomplish more, to be productive, to work. But lately that cult has been pushing more people to burnout and languishing. What’s going on? In evolutionary terms, the cult of efficiency is a recent invention that contradicts the way humans have survived for millennia, according to Celeste Headlee, author of the book, Do Nothing: How to Break Away from Overworking, Overdoing, and Underliving. In part one of a special two-part episode, Headlee joins Dr. Jack Muskat, Medcan’s clinical director of mental health, to discuss how our culture became obsessed with productivity, and why we need to remember how to relax.
http://eatmovethinkpodcast.com/podcast/ep-73-do-nothing-with-celeste-headlee-part-one
LINKS:
More on Headlee and her work at her website, and her book Do Nothing.
Here’s one of the interviews Headlee did, this one with NPR, leading up to the book’s launch. Ahd here’s one she did with Forbes.
Watch Headlee briefly break down the book here.
She’s also given a TED Talk on how to have better conversations.
INSIGHTS
Burnout, which the World Health Organization recognizes as a syndrome, has six main drivers, Headlee says: Overworking, the sense that you are not in control, being underappreciated, some kind of breakdown in your workplace, unfair treatment and a disconnect between your skills, values and the work you are being paid to do. As the author notes, self-care won’t be able to address any of these things. Tied to this is the revelation that the life expectancy in the United States, at least, has fallen three years in a row. While working on her book, Headlee asked the researcher why this was. The answer: Despair. “Even before the pandemic, we were already on a very, very toxic and dangerous path,” she says. [03:46]
We’ve all heard—maybe even said—the phrase “time is money.” Headlee was surprised to discover that it’s a relatively new phrase. She dug through labour records dating back to the ancient Greeks and Romans—and found that for most of history, work happened in pulses. Hunter-gatherer societies worked a day or two a week. Agricultural societies would work hard for a condensed period of time, and then take a celebratory break, like a harvest festival. It wasn’t until the Industrial Revolution came about that work became a more task-based constant that led to our eventual obsession with productivity. “This is very, very recent in terms of an evolutionary change,” Headlee says, “which means we can change it back.” [05:31]
So when Headlee says “do nothing,” does she actually mean to sit around and do, well, nothing? Not exactly. “Leisure is not inactivity,” she says. “You can be active while you are at leisure. ‘Do nothing’ just means stop trying to produce stuff, stop worrying about the product or the utility of that time and do what you want.” [16:10]
“You are not a multitasker—none of us are multitaskers,” Headlee says. The truth is that the human body and brain isn’t designed to multitask. In fact, multitasking is associated with damage to our cognitive processes. Headlee found research that proves that multitasking degrades the quality of your work, lowers your IQ in that moment (to the point where you could be on par with an eight-year-old) and that you get worse at multitasking over time, not better. Multitasking is even associated with lower brain density, especially in areas related to self-control and empathy. “It’s a terrible idea to try to treat our own bodies and brains like a computer,” she says. “It’s much easier if you work with your body and brain instead of against it.” [16:58]
Overwork is bad for our health. By constantly pushing ourselves, we put ourselves into such a state of stress that we activate the amygdala—the portion of the brain that is only supposed to be in control under great threat or danger. That, in turn, affects our decision-making abilities. The stress raises blood levels of cortisol and can leave us feeling exhausted, causing further stress in a vicious feedback loop. “That’s what causes burnout,” Headlee explains. “Burnout isn’t because of one bad day or even a bad week. It’s chronic.” [19:42]
If you could take a pill that makes you healthier and helped you live longer, would you? The good news is, you don’t need a prescription at all—you just need to move. Yet, so many of us don’t meet the minimum recommended levels of movement; in fact, 1.5 billion people around the world are so inactive they are at greater risk of everything from heart disease to cancer and even dementia. The problem? Our world—full of quick Uber trips and easy convenience with a click of the button from the couch—has been designed to discourage movement. We need major lifestyle changes, and fast. Today, journalist Peter Walker, author of The Miracle Pill, joins us to discuss how to bring activity back into our lives.
http://www.eatmovethinkpodcast.com/podcast/ep-72-the-miracle-pill-with-peter-walker
Links You can find Peter Walker on Twitter, and read his reporting for the Guardian here.
You can buy The Miracle Pill on Amazon and Indigo. Check out Walker’s previous book, How Cycling Can Save the World, over at Indigo.
Read this recent feature by Walker, about how inactivity is an ongoing pandemic.
Insights Inactivity is a major health issue that can leave you at a greater risk for all sorts of illnesses, like cardiovascular disease, arthritis, diabetes and Alzheimer’s. Even at the most basic level, inactivity is bad for our energy-intensive muscular system; the less we use it, the quicker it degrades. Science backs this up: Walker points to a study done in the ‘60s that put healthy university students on bed rest for weeks at a time. By the time the study ended, the students' hearts had shrunk by about 15 percent. (Of course, because they were young, this could easily be repaired with a fitness regime.) “There are all sorts of things that start to basically shut down within your body if you don’t stay reasonably active,” Walker says. But there is some good news: “The moment you start being active, the odds start to tip in your favour once more. ” [03:55]
So what is “the miracle pill” exactly? It’s simpler than you think: Being active. Walker is careful to make the distinction between exercise — a formal, structured version of activity that people may not do for a variety of reasons, like time, cost and stigma — and general, everyday activity. In the U.K., the journalist found that 55 percent of people actually never exercise, a stat that varies country-to-country, but is likely similar in places like Canada and the U.S. “Society has basically been constructed to make it harder to do everyday movements, so a lot of people basically barely exert their bodies at all.” [05:38]
Here’s a shocking stat: Four in 10 British adults and 80 percent of children are so sedentary that they don’t even meet the recommended levels for movement. And this is on the rise in developed, rich countries around the world. “It’s not because people have suddenly become lazy, it’s just because the world has changed,” Walker argues. Whereas we once would have walked to a restaurant for dinner, and then strolled over to a nearby theatre for some evening entertainment, now we order delivery from an app and pull up our Netflix queue while we eat. “These things, in many ways, are great—I’m not saying people shouldn’t use them, but there hasn’t been [something] that takes their place, so it just gets built up over time.” [07:05]
We may get to the point where inactivity becomes such a big health crisis that it overwhelms our healthcare systems, especially in countries with socialized medicine. People will develop greater chronic conditions that require medication and, often, hospitalization, which will put a strain on our resources. While doing research for his book, Walker spent some time at a local hospital and asked two doctors what the impact will be if we do nothing about our inactivity problem. The answer? “Within 20, 30, 40 years, we will not actually have a viable system because we will have too many people who are ill for too long.” [08:15]
It’s important to remember that activity level and weight are two biological properties that are independent of each other. Often, people obsess over body-mass index or get discouraged working out if they don’t lose weight, but they are still getting the health benefits from that movement. In fact, one Canadian academic, professor Robert Ross, noted to Walker that people’s waist sizes will often go down the more active they are, even if they’re not necessarily losing a ton of weight—which is a better indicator of your overall health than your body body mass index. “The core message I really want to get across to people is that anything is better than nothing,” Walker says. “And the more you do is better than that.” [14:10]
Walker’s intention isn’t to place blame on any individual or shame people for how they live their lives. It can be difficult to follow a healthy, lower-calorie diet. The world values convenience and actively discourages regular exertion—pointing us toward the hover-cart future depicted in the Pixar movie, Wall-E. “Governments have spent 40 years trying to load this on individual responsibility, and it hasn’t worked,” he says. It’s time for public officials to step up and think about ways to address widespread inactivity—Walker points to Scandinavian countries that have prioritized cycling and walking in their city planning as an example for what more governments should be doing. [20:03]
Those who are focused on optimal longevity tend to be obsessed with diet and exercise. But what if something else is as important, if not more important, to living a long and healthy life? That’s the argument science journalist and bestselling author Marta Zaraska makes in her book Growing Young: How Friendship, Optimism and Kindness Can Help You Live to 100. As it turns out, having a strong, supportive social network is key to our longevity — in fact, Zaraska says it can lower your mortality risk by 65 percent, which is more than both diet and exercise. On this week’s episode, Zaraska joins host and Medcan CEO Shaun Francis to discuss her findings.
https://www.eatmovethinkpodcast.com/podcast/ep-71-growing-young-with-marta-zaraska
LINKS Marta Zaraska can be found on Twitter and over on her website.
You can buy Growing Young here. You can also check out her previous book Meathooked, about the history and science of our cultural obsession with meat, here.
Read an article Zaraska wrote on kindness for the BBC here, and then watch her discuss the ideas in her book on The Social.
Also sit down with this recent New York Times feature, which explores how to navigate your friendships in a post-pandemic world.
INSIGHTS Zaraska knows that when she talks about how friendship and kindness are essential to our long-term health, it can be easy to dismiss it as “New Age-y” fluff, but science and data backs this up. While working on her book, Zaraska read hundreds of research papers and interviewed many scientists and discovered that having a strong social network can reduce your risk of mortality by an impressive 65 percent. Diet and exercise, on the other hand, lowers it by 20 to 30 percent. “You still want to eat healthy and exercise,” says Zaraska. “But if you’ve completely forgotten about the social and mental side, then you’re definitely missing a huge opportunity to become healthier and live longer.” [2:38]
So what are some of the actual health benefits we get from our relationships? Holding hands or hugging someone boosts oxytocin — the stress-reducing “love” hormone — and serotonin, which can lower our inflammation levels. Social connection can also give us endorphins, which are not only natural painkillers, but also encourage us to trust people more. There’s even evidence that being surrounded by others can decrease levels of the stress hormone cortisol, which is tied to inflammation and has been linked to a number of illnesses, like cardiovascular disease, cancer and diabetes. [6:34]
If you take away just one thing from Zaraska’s book, it should be that romantic love, especially, plays an important role in our health and longevity — a romantic relationship alone can reduce your mortality risk by 45 percent. Typically, they’ll lower our stress levels and make us feel safe and cared for. That said, studies show that women need to feel like they’re in a high-quality romantic partnership to experience the health benefits, while men can still get them in a lower-quality relationship. [10:54]
The pandemic, and lockdowns, have had a detrimental impact on our relationships and overall health. Not only were we missing out on the hormonal benefits of being around people, many of us have also felt isolated and lonely — something that can be connected to things like increased blood pressure and cancer. “Even if we didn’t come down with the virus itself, the whole stress of [the situation] was certainly not beneficial to our health,” Zaraska says. [17:25]
It’s not just about our relationships either — being kind is also good for our health and longevity. “Evolution rewards us for being good team players in our tribe,” Zaraska explains. Acts of kindness, whether it’s helping your friends or mowing your elderly neighbour’s lawn, can calm our stress levels. One study even found that a group of people who performed random acts of kindness everyday for six weeks had a different gene expression in their white blood cells, which were more protective against inflammation. Even something like donating money to charity has health benefits. [19:32]
You know what they say: Practice makes perfect. Empathy is, in part genetic, but it can be improved upon — just like your fitness levels can improve by exercising more. Studies show that reading or watching emotionally charged books and movies can help our empathy levels grow. Zaraska suggests even doing a simple exercise where you spend a few minutes trying to see the world from another person’s point of view. [22:06]
Zaraska suggests paying as much attention to how you eat as what you eat. The Mediterranean diet is the gold standard, but we fixate too much on its actual contents. Zaraska currently lives in France, where eating is a leisurely, communal experience, similar to how meals occur in Spain and Italy. Both the type of food, and the social act of eating, provide health benefits. “If you eat a Mediterranean diet, even the best one, alone in your car on the way to work, it’s not going to have the same benefits as the way it [will] if you [spend] two hours sitting at a table with your friends and family,” she says. “It’s a very different story.” [28:06]
In October 2019, Dr. Steven Taylor, clinical psychologist and professor at the University of British Columbia, published his eerily-timed book, The Psychology of Pandemics, just weeks before the first cases of COVID-19 were discovered in Wuhan. On this week’s episode, Dr. Taylor joins guest host Dr. Jack Muskat, Medcan’s clinical director of mental health, to discuss the lessons we can learn from pandemics and predict what the future of mental health may look like post-COVID. He also explores the potential for an oncoming Roaring ‘20s.
https://www.eatmovethinkpodcast.com/podcast/ep-70-post-pandemic-psychology
LINKS
To learn more about Dr. Taylor, head over to his website.
Find his book, The Psychology of Pandemics: Preparing for the Next Global Outbreak of Infectious Disease, on Amazon.
Dr. Taylor also co-wrote a recent study in the Journal of Anxiety Disorders, exploring post-traumatic growth in relation to COVID-19.
Read this CTV News article exploring “cave syndrome,” in which Dr. Taylor is quoted.
And check out this feature in Smithsonian Magazine that studies the end of the 1918 pandemic to consider our post-pandemic existence.
INSIGHTS
On a psychological level, pandemics are incredibly polarizing and tend to bring out extremes in people. With COVID-19, for example, on one end of the spectrum, we’re seeing highly anxious people who have become extremely sheltered — a.k.a. those with COVID stress syndrome. On the other end, are people who think this pandemic is nothing more than an exaggerated hoax. Most of the research we have is around those who are anxious and suffering with intrusive thoughts and a compulsive need for reassurance. “COVID stress syndrome fits as an adjustment disorder,” Dr. Taylor explains. “That means, when the pandemic is over, many people who have the syndrome [will be] at risk of developing chronic anxiety problems as a result.” [time code: 00:11:18.27]
People are resilient and are capable of bouncing back, even in the toughest of circumstances. Even better? “There’s also pre-COVID research suggesting that some people will not simply bounce back to where they were, they will grow as human being,” Dr. Taylor explains. Dr. Taylor studied this phenomenon, called post traumatic growth, early on in the pandemic, and found that many people (who hadn’t been infected with COVID) were feeling more resilient and experiencing a greater appreciation for their lives. While this is great news, Taylor has discovered that these feelings of growth can be self-deceptive; the longer the pandemic has gone, the more people have realized that their overall mental health has worsened and they had actually been trying to talk themselves into feeling better. [time code: 00:16:35.22]
We need to think of COVID like a marathon, according to Dr. Taylor. Often, we view the last third of a marathon as the most difficult, but the hardest part is actually everything leading up to arriving at the starting line. “COVID-19 is getting us to the starting line for the next pandemic. We need to be prepared — we weren’t for this one,” he says. “One thing we have to understand is that pandemics are not a once-in-a-lifetime phenomenon. There have been 20 pandemics over the past 200 years. And now with growing population, growing mobility, airline travel, climate change and so forth, we can expect to see more pandemics in the decades, or perhaps years, ahead. So this is a wake up call for us.” [time code: 00:19:52.12]
As for what our post-pandemic lives will look like? Expect a miniature version of the Roaring ‘20s—though it will probably be less exuberant and shorter lived than the original. “Humans are inherently social creatures—that’s etched into our genomes,” says Dr. Taylor. “When all these restrictions are lifted, many people, probably most people, will go back out and resume their social lives.” With that will likely come larger events and increased spending. [time code: 00:24:55.06]
That said, it’s important to remember that COVID has only acted as a catalyst towards certain things, like less frequent visits to the movie theatre. “COVID [has accelerated] all the trends that were in place beforehand—the trend of working from hone, watching Netflix instead of going to the cinema … the tendency to make your apartment a pleasure palace,” says Dr. Taylor. Now, that doesn’t necessarily mean it’s the end of movie theatres forever— there’s still a large social aspect to it, of course—while other things, like restaurants, Dr. Taylor believes, will have no problem bouncing back. [time code: 00:26:08.03]
Right now, it may feel impossible to picture a post-pandemic world, where you’re going to concerts and eating at restaurants again. This is just anchoring bias, or when you rely on current conditions to predict the future. So, for example, if it’s gloomy outside, you may feel bummed out. The same thing has happened during lockdown. But don’t worry, it will pass. “I think people will be surprised at the extent to which they rapidly resume normal, busy social lives,” says Dr. Taylor. [time code: 00:27:22.04]
Here’s a little known secret: germs are good for you. Every single one of us has a complex and unique microbiome that lives on us and in us. It’s made up of microbes—things like bacteria and protozoa. Our microbiome plays a huge role in our health and, as microbiologist and University of British Columbia professor Brett Finlay has discovered, it is even connected to non-communicable illnesses like asthma or cardiovascular disease. That’s why pandemic-bred habits like cleaning surfaces with antibacterial wipes, or chronic use of hand sanitizer, can be so problematic: they kill bad germs, and good ones, too. Which prompts the question: is our COVID-caused mania for germ killing messing up our microbiome? In conversation with Medcan chief medical officer Dr. Peter Nord, Prof. Finlay answers these questions—and more.
https://www.eatmovethinkpodcast.com/podcast/ep-69-finlay-microbiome
Links
You can find Brett Finlay on Twitter.
Read the paper he lead-authored for PNAS on the hygiene hypothesis, COVID-19 and its impact on the human microbiome here.
He’s also written two books: The Whole-Body Microbiome, co-written with gerontologist (and his daughter) Jessica M. Finlay, and Let Them Eat Dirt.
Watch this interview with Finlay, in which he discusses building a healthy gut microbiome.
Check out “Can We Learn to Live with Germs Again?,” a New York Times feature on the human microbiome and the need to get comfortable with being exposed to bacteria.
Insights
Our path to slowly damaging our microbiomes started 125 years ago, back when Robert Koch and Louis Pasteur made their seminal discoveries (that microbes caused disease, and that killing microbes could kill disease, respectively). These discoveries lead to sanitation, hygiene, antibiotics and vaccines — which, to be clear, are all good things. But what scientists eventually realized is that when we try to kill microbes, we kill all of them, even the ones that make our microbiomes healthy. This led to David Strachan’s hygiene hypothesis, which essentially argues that we live too cleanly and that the rise of things like allergies and asthma are linked to our reduced exposure to germs. [Time code: 03:25]
According to Finlay, newer research has found that microbes actually have an influence over non-communicable illnesses, like cardiovascular disease, too. For example, people who are born via C-section—and are therefore not exposed to the same microbes associated with vaginal delivery—have a 25 percent higher chance of getting asthma; they also have a 30 percent higher chance of being obese. “There’s actually quite a tight link,” he says. “It’s a fascinating thinking experiment.” Some research even indicates that your environment and proximity to people plays a part in your microbial health—that’s why spousal rates of inflammatory bowel disease are actually pretty high, even though you are, of course, not related to your partner. In other words? Be careful who you’re kissing. [Time code: 08:29]
COVID has changed all of us—microbiomes included. We shy away from close contact with people, we’ve been (necessarily) wearing PPE for a long time now, and we’ve mostly been inside for the past year, meaning we’ve been exposed to far less germs than we normally would have been. Finlay worries that this will have the biggest impact on children and the elderly, when microbes have the largest effects on our overall health, which could lead to higher rates of things like asthma and obesity in the coming years. [Time code: 15:20]
We’ve all been a bit more hyper-aware of our hygiene during the pandemic, but Finlay cautions against letting our changed behaviours become permanent habits. Of course, we should all continue to follow public guidelines, socially distance and wear PPE as long as the risk of COVID remains high. But if you’re still wiping down your groceries or Amazon packages, it’s long past time to stop that—disinfectant wipes don’t stop the spread of COVID, anyway. And during non-pandemic times, Finlay’s hand-washing rule is simple: “I generally say soap and water before dinner, but lay off the hand sanitizer. All it does is kill the good microbes on your skin.” [Time code: 21:13]
So what can we do to fix our microbiomes? Luckily, there are a few things. First, is eating well; Finlay recommends a Mediterranean-style diet that’s full of fruits, vegetables and legumes, and low on dairy, fat and sugar. Next is getting outside—don’t be afraid to let your kids roll around in the grass or get a little dirt under your fingernails. You probably won’t be surprised to learn that exercising has a beneficial effect too, as it can increase your anti-inflammatory microbes. And you need to lower your stress levels, too, as stress can actually cause an inflammatory response in your microbes that can lead to other diseases. “Post-COVID, chill out,” Finlay says. “Just sit back, play with the kids, go outside and eat well, and maybe you’ll add a decade to your life.” [Time code: 22:54]
And if you take probiotics—or you’re tempted to start—know that they likely won’t have a big overall effect on your microbiome. Finlay compares them to trying to find a new pair of running shoes: you walk into a store and are bombarded by options. You don’t just grab the cheapest pair and then walk out. Because probiotics are not regulated, companies tend to be looser about the claims they’re making. “We just have to realize we’ve impacted our microbes and realize that there are things we can do to help them, because they’re our friends and they’re going to help us down the line,” Finlay says. [Time code: 27:44]
As the global vaccination campaign continues, we continue to have questions. Is it safe to mix and match different vaccines? When is the optimal time to get my second dose if I’m aiming to maximize the resulting immunity? And: Will COVID-19 ever end? Medcan’s Medical Advisory Services team of expert physicians join host and CEO Shaun Francis to break down the latest information and provide need-to-know guidance. Featured in this episode is Medcan chief medical officer Dr. Peter Nord, clinical director of travel medicine Dr. Aisha Khatib and senior medical consultant Dr. Matthew Burnstein.
To enlist the services of Medcan’s Medical Advisory Services, email corporatesales@medcan.com.
https://www.eatmovethinkpodcast.com/podcast/ep-68-covid-conclusion
LINKS
Here are the preliminary results from the U.K. study on mixing and matching vaccines and the Spanish one, which both suggest combining doses may be safe.
Read the latest survey results from the International Air Transport Association that found 81 percent of people will feel confident about travelling again once they’re fully vaccinated.
INSIGHTS
As noted by CEO Shaun Francis, World Health Organization guidance suggested that countries keep borders open, yet most countries are pursuing policies that are 180 degrees away from that. The MAS docs note that, while closing borders and limiting travel — like the bubble between the Atlantic provinces and in Australia — has been relatively effective in reducing the spread of COVID, it can only ever work as a temporary solution that buys time. “You can’t keep the borders closed forever and just hope the virus goes away,” says Dr. Nord. This is the time to boost vaccination rates and immunity, because, if not, infections will become widespread again as soon as the borders reopen. [Time code: 10:16]
We’re still not certain on the results of mixing and matching vaccines, but the early data look promising. A recent study from the U.K. analyzed what happens when AstraZeneca is first dose and Pfizer is the second. Preliminary results indicate that the vaccines remain effective, though there did seem to be an uptick of mild side effects, like fever and headaches, that last for a few days. A similar study conducted in Spain found a strong immunoglobulin response from mixing doses. “There’s no reason to believe one can’t safely combine vaccines,” says Dr. Burnstein. “It’s just that we don’t have the real-world experience yet to prove it.” [Time code: 12:49]
When will the world be ready to travel again? Potentially very soon, for people who have been fully vaccinated, at least. According to the International Airport Transport Association (IATA), most people feel safe about travelling after receiving both doses of the vaccine; more than 80 percent feel more confident about travelling with some kind of document that proves their vaccine status. Scottish travel agency Skyscanner has also found that people are more likely to travel to a country that also has a high vaccination rate. “People are looking for safety, and they’re looking for that kind of immunity,” says Dr. Khatib. “But we’re just not quite there yet. I think it’s going to take a little bit of time.” [Time code: 16:02-20:16]
While vaccine-rich populations may be eager to travel soon, Dr. Khatib also reminds us that it will take much longer for the entire industry to bounce back. In fact, IATA estimates that travel rates won’t fully return to pre-pandemic levels until 2023. This follows past travel trend lines during international crises: Global travel fell 30 percent during the SARS outbreak, then took about 11 months to recover; during the 2008 economic crash, travel dropped 50 percent and took 19 months to rebound. [Time code: 20:55]
When’s the best time to receive your second dose? Lots of discussion about that in Canada, where the wait has been extended from the manufacturers’ initial guidelines. However, new trials with the AstraZeneca vaccine are indicating a stronger immune response if there’s a slightly longer wait between doses, up to 16 weeks. “It's actually showing in the real world to be actually more protective, immune-wise,” says Dr. Khatib. [Time code: 24:16]
The good news is that all the COVID vaccines continue to be effective against new variants of concern, including the B.1.617, which originated in India. That said, it’s estimated that just a single vaccine dose is only 33 percent effective against the B.1.617 variant, while there’s about an 81% efficacy rate with both doses. “We’re going to start to see a push to get those second doses out,” to make sure we’re better protected against emerging variants, explains Dr. Khatib. [Time code: 26:15]
So when does COVID end? “That begs the question of a fourth or fifth wave,” says Dr. Nord. “Only when the globe literally has a 75 percent vaccination are we going to be able to see this thing die.” Until then, there will likely continue to be flare ups, but at least we know we have health measures to address rising cases as vaccination efforts continue. “It will probably become like the cold or the flu,” adds Dr. Khatib. “We just have to get it tamped by vaccination, but I don’t think we can actually ever eradicate COVID-19 at this point.” [Time code: 27:05]
Regenerative cell therapy may one day help us all grow our own replacement parts. People with heart failure could get a transplant for an entirely new heart, made out of their own cells. Burn victims, or people who just want wrinkle-free skin, could grow new sheets of the stuff — from their own tissues. Younger cells may provide better raw material for these therapies than older versions, and so a commercial cell banking industry has sprung up to provide the required cryogenic storage for about the price of a Netflix subscription. But is it worth it? To help listeners decide, Medcan Director of Genetics Allison Hazell interviews Drew Taylor of Acorn Biolabs, a Toronto commercial cell banking start-up, with a dissenting opinion from Aaron Levine of the International Society for Cell & Gene Therapy.
https://www.eatmovethinkpodcast.com/podcast/ep-67-cell-banking
Links
Visit the Acorn Biolabs website to learn more about regenerative cell therapies and commercial cell banking.
Hazell and Taylor discussed platelet-rich plasma (PRP) and other regenerative therapies for sports injury. A good explainer on PRP. An Acorn Biolabs blog post on PRP and future therapies for sports injuries. A Mayo Clinic primer on stem cell-based therapies.
Learn more about Tel Aviv University 3-D printing that human heart.
Find Acorn Biolabs CEO Drew Taylor on Twitter and LinkedIn.
Here’s a good profile of Drew Taylor. Plus a good synopsis of Taylor’s baseball career.
In this episode, Hazell mentions the International Society for Cell & Gene Therapy’s Statement of Concern speculative commercial cell banking services. Here’s the statement in full. The ISCT rep who gave the dissenting opinion is Aaron Levine. He’s an associate professor at Georgia Tech. Learn more about his career. Follow him on Twitter. Want to learn more about your genetic background and gain insight about future disease risk? Allison Hazell’s Medcan Genetics team has many different services for you.
INSIGHTS
Revolution is right around the corner Regenerative cell therapy and commercial cell banking services are growing more popular, but they’re based on technology that’s been around for decades. So why now? According to Taylor, more than 1,000 clinical trials are happening in the field of cell and gene-based therapies. The Acorn Biolabs founder likes to compare it to the Wright brothers. They successfully flew the first powered aircraft in 1903. An aeronautics industry and commercial flight took decades longer to develop. Stem cell science is undergoing a similar curve. [Time code: 7:10]
PRP and 3D printing of human replacement parts Currently, a goal of regenerative cell technology is to concentrate the growth factors and nutrients in platelet-rich plasma (PRP) and put it at the site of an injury. The idea is that this will enhance the inflammatory response in the surrounding cells and encourage healing. It’s used in soft-tissue sports injuries as well as skin-rejuvenation in dermatology. Another potential use for commercial cell banking is the 3D printing of replacement parts for the human body. For example, at Tel Aviv University, they took a biopsy of skin cells, multiplied them and were able to 3D-print a miniature human heart. “It was a major milestone,” Taylor says. [Time code: 9:30]
Taylor’s argument that young cells are better for cell therapies “We need to be thinking about strategies that we could deploy to allow people to actually secure a better cell population to use as a starting material,” Taylor says of his work at Acorn Biolabs. In the past, what he’s found is that adults who are in pain will start looking at regenerative cell therapy. The problem? At that point, the cells and tissues in that area already are in a diseased state. What Taylor wants to help people do is get ahead of these problems by collecting younger, healthy cell samples and storing them for potential further use. “We really need to be thinking about this in advance,” Taylor says. “To be thinking about strategies we [can] do to allow people to secure a better cell population to use as a starting material.” [Time code: 13:55]
Counterpoint Aaron Levine is an associate professor at Georgia Tech and a member of the International Society for Cell & Gene Therapy, where he was a Vice Chair on the Presidential Task Force on the Use of Unproven and/or Unethical Cell and Gene Therapies. The taskforce concluded that “these companies — that will take your cells and freeze them today for potential use sometime in the future — are too far ahead of the science.” Basically, in Levine’s view, the science is not yet there to justify cell storage. “These companies may be over promising to their customers,” Levine says. “The reality is that the vast majority of these cells will remain frozen indefinitely and never used clinically.” [Time code: 23:15]
Critical thinking Taylor disagrees with Levine's point that cell banking is speculative — he argues that the science is there and will continue to advance. Not all cell-banking services are created equal, Taylor says. Levine’s investigation also was completed before Acorn Biolabs was founded. “There is a massive difference between companies that offer cell-banking services,” Taylor says, adding that it’s likely that certain organizations probably are over-promising. “Personally, I would be mortified to be grouped in with some of them.” [Time code: 26:47]
Practical applications Although you can never make guarantees in science, regenerative cell therapy is already showing real-world results, Taylor says. This type of therapy could help heal athletic injuries, or be used as an aesthetic skincare treatment. But there are bigger potential uses, too. For example, he says, in Canada 24 patients have had keratinocyte and fibroblast cells harvested and leveraged to create sheets of skin, which were then used to treat severe burns. There are also about a dozen people in North Carolina who have had 3D bladders created using their own cells and implanted in their bodies. “We’re already seeing cells being leveraged in some of these therapeutics,” Taylor says. “So I’d push back a little bit” on Levine’s points. [Time code: 27:40]
When the holistic psychologist Dr. Nicole LePera decided that traditional therapy wasn’t working for her, or her clients, she began exploring the mind-body connection, and the responsibility of what she calls “self healers” to exert effort every day toward bringing about a desired life transformation. Dr. LePera eventually used social media to create a community of motivated #selfhealers, and wrote a book, the recent New York Times bestseller, How To Do the Work. Here, Dr. LePera is in conversation with Medcan’s clinical director of mental health, Dr. Jack Muskat.
https://www.eatmovethinkpodcast.com/podcast/ep-66-how-to-do-the-work
LINKS
Dr. Nicole LePera is on Instagram, Facebook and YouTube.
Her website is www.yourholisticpsychologist.com.
LePera’s book is How To Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self. Buy it at Indigo and Amazon.
Medcan provides mental health-promoting services for clients featuring appointments with a team of psychologists led by Clinical Director Dr. Jack Muskat. Learn more. To arrange an appointment, contact 416.350.5959 or mentalwellbeing@medcan.com.
INSIGHTS
Mind matters. The power of positive thinking is real. In her book, Dr. LePera shares the story of one man who received a terminal cancer diagnosis, and was told he only had three months left to live. He was, understandably, quite distraught over the revelation and, sure enough, he died a few months later. But when an autopsy was conducted, it was discovered that he had been misdiagnosed. He didn’t have cancer. The implication? The mind can create self-fulfilling prophecies. Dr. LePera knows this is an extreme example, and there are many other factors at play, of course. But, in her opinion, this devastating story makes something very clear: “It’s important to acknowledge that the mind is an incredibly powerful tool for healing,” she says. If you continuously give into overwhelmingly negative thoughts, you risk getting stuck in certain cycles. [2:15]
Key concepts. Dr. LePera calls herself a “holistic psychologist,” but what does that mean? For her, it’s a two-part definition. “One [is about] acknowledging that we’re not just a mind, and that our body is somehow separate. We’re an integrated being,” she explains, adding that those two elements are always in communication with each other. The second part? It’s about taking that interconnectedness and looking at how it can affect our overall health. “Holistic means honouring the whole being — mind, body and soul — and understanding that many of the symptoms we experience are likely coming from an imbalance in one of those deeper areas of being.” [05:45]
New perspectives. In her book, Dr. LePera details how to use self-healing to improve your life. As the title suggests, it’s all about “doing the work.” The first step is to “honour the change that comes when we begin to actualize new choices,” she says. It’s not just enough to think differently — you have to commit to a daily action that will eventually create change. “A lot of us are very [habitual] in how we feel about ourselves and the role we play in our relationships. We have to learn how to shift out of that autopilot,” Dr. LePera says. “[It’s a] choice to create consciousness. We need to actually learn how to bear witness and make those new choices in real time.” [06:55]
Learn to let go. Knowing how to do the work is one thing. Actually doing it is completely different. It can be especially challenging when our subconscious is inherently illogical — we are creatures of habit and crave the safety of familiarity. When we make a change, it’s natural for us to resist it, and before we know it, we’re reverting back to the old habits we were trying to fix. But that feeling of discomfort is necessary. It’s the signal that we’re doing the work. “Expect resistance and know that it’s coming from our subconscious as its best attempt to keep us safe,” Dr. LePera says. “We can thank it in that moment, but still choose to show up and make those new choices that will inherently create more unfamiliar experiences and resistances, yet now [we] can empower [ourselves] because we know what it is.” [10:00]
Support system. Much of Dr. LePera’s work may be focused on self-healing and doing your own work, but that doesn’t mean it’s an entirely solitary exercise. Having a strong, supportive community surrounding you is still important — wherever you can find it. “We heal in community,” she says. “For some of us, the best communities, or the safest communities, that we can find right now exist online. They maybe aren’t in our neighbourhoods or in our immediate communities, so going online and finding that safety is incredibly important.” [12:40]
Upside down. It’s not a surprise that COVID-19 has interrupted all our patterns and disrupted our lives. This can cause us to feel unsafe, which is further complicated by any other challenges, insecurities or grief that we’ve had to face during the pandemic. In situations like this, we have to “learn how to cultivate safety” by being present and conscious. She recommends engaging in a sensory activity, like focusing on your breathing or lighting your favourite candle to hone in on the present moment. [18:55]
Accept this. No matter how much you may want to try, you cannot change another person. “When we feel like we want to change a relationship, or a relationship isn’t working for us, we think, ‘Okay, if this person would do [this] differently, I would feel differently,’” Dr. LePera explains. But you can only empower yourself to make changes. Everyone else has to do the work for themselves. If necessary, you can create boundaries or separations in relationships to change their function in your life. [25:25]
It is an activity associated with cutting your risk of death from COVID by two and a half times, and cutting risk of developing severe COVID by two times. That activity is exercise, and the study that established its power as a modifiable risk factor against the coronavirus was led by Dr. Robert Sallis, past president of the American College of Sports Medicine and director of the Sports Medicine Fellowship program at California’s Kaiser Permanente Medical Center. In this episode he’s in conversation with Medcan chief medical officer Dr. Peter Nord.
https://www.eatmovethinkpodcast.com/podcast/ep-65-how-to-protect-against-covid
LINKS
The study lead by Dr. Robert Sallis in the British Journal of Sports Medicine:
https://bjsm.bmj.com/content/early/2021/04/07/bjsports-2021-104080
New York Times’ Well blog story on the COVID/Fitness study:
https://www.nytimes.com/2021/04/14/well/move/exercise-covid-19-working-out.html
Exercise is Medicine blog post by Bob Sallis and James Sallis that provides good background on some of Sallis’s frustration with the public health response to COVID:
https://www.exerciseismedicine.org/support_page.php/stories/?b=959
Resources tying fitness level and exercise to immune function:
https://www.exerciseismedicine.org/support_page.php/covid-19-and-exercise1/
Medcan director of fitness Stephen Salzmann and fitness manager Anna Topali hosted a webinar about how to incorporate exercise snacks throughout your workday. Check it out.
To create a personalized exercise training regimen and work with some of the country’s best trainers, check out virtual training by Medcan Fitness.
INSIGHTS
Get moving: Dr. Sallis’ study divided study participants into three groups — those who didn’t exercise at all, those who exercised a little bit and those who achieved at least 150 minutes of moderate exercise per week. Compared to the group that received the most exercise, the “no exercise” group was two and a half times as likely to die from COVID and twice as likely to be hospitalized, as well as twice as likely to be admitted to intensive care. [07:20]
There’s no time like the present: “There has never been a better time to start an exercise program,” Dr. Sallis says. “Short of getting the vaccine, this is the single most important thing you can do to protect yourself from COVID... protect yourself against the next variant, or the next pandemic down the line. This is a wake up call. You need to pay attention to it and start getting active to protect yourself.” [08:22]
Words matter: Dr. Sallis is disappointed that physical inactivity hasn’t been included as a major risk factor for severe COVID in key messaging from medical leaders. “All of us have been a bit disappointed that the uptake has been slow. Certainly, you don’t hear it coming from Anthony Fauci’s mouth, or the CDC—the CDC still does not list it on its website, that physical inactivity is a major risk factor,” he says, adding that the World Health Organization, at least, does include physical inactivity as a major risk factor for severe COVID. “We’re always running behind on our messaging.” [11:56]
“The take home message for everybody around the world is that you just need to walk,” Dr. Sallis says, noting that the ideal pace is hard enough to prevent you from singing, but moderate enough that you can still talk. A brisk 30-minute walk five days a week will do it, but you can also break it up throughout the day: Taking the stairs instead of the elevator, or parking farther away in the parking lot. [13:39]
Rethinking lockdowns: Dr. Sallis disagrees with closing outdoor athletic or recreational facilities like parks, hiking trails, tennis courts and golf courses. Outdoor venues where you can partake in physical activity, while distanced and masked, are safe, he says. In fact, people should be encouraged to take advantage of them. In Dr. Sallis’s mind, if big-box stores can stay open, then we should be able to figure out accommodations for exercise, too. “These [venues] are essential to life. Physical activity is essential to life,” he says. [18:21]
Proactive patient care: Dr. Sallis believes the medical profession should treat exercise as a prescription, one that would optimally be attempted before pharmaceutical treatments. For example, if a patient is struggling with depression, the doctor should explore their fitness habits before prescribing an antidepressant. After all, studies have shown that exercise can “dramatically improve” depression. “You have to really sell it like you would [sell] Prozac,” he says. [19:22]
Shifting mindsets: Closely connected to the idea of “prescribing” exercise is moving the medical field, where possible, away from a focus on pills and procedures. “We are so driven by pharma,” Dr. Sallis says. The message of this pandemic has been: Stay inside until you get a vaccine. Dr. Sallis wishes the messaging would have been different. “It should have been: ‘Until you get a vaccine, you need to try to walk everyday, because that’s the single best defense short of a vaccine,’” he says. Plus, there’s evidence that exercise improves one’s immune response overall. “We have shown that [in people who exercise], the flu vaccine works better. I’ve got to believe that the COVID vaccine is going to be similar.” And that means: Keep up those daily walks even after the pandemic is over. [22:07]
Corporations around the world are confronting flagging mental health among their employees. The world’s largest wellness company, Johnson & Johnson, has since 2016 had a mental-health ambassador, Craig Kramer, who has spurred incredible changes within and without his employer. In conversation with Medcan’s chief people and growth officer, Bronwen Evans, Kramer describes the crisis of mental health in the pandemic, and the opportunity to create long-term change in the way employers manage the mental wellness of their employees.
https://www.eatmovethinkpodcast.com/podcast/ep-64-mental-health-the-other-pandemic
LINKS:
Video: TEDxJnJ talk about Kramer’s mental wellness journey.
Article: My First Two Years as J&J’s Global Mental Health Ambassador
Other podcasts featuring Kramer: On a podcast called Global Health Pursuit, Kramer argued that we need a militant mindset to drive change for global health care. Listen on Spotify or Apple Podcasts.
Video: “The Mental Health Moment”, a talk for the U.S. Health Action Council.
Resource: The World Economic Forum has compiled a list of articles and research to arm people looking for statistics and best practices to encourage mental wellness in workplaces. Check it out.
Medcan provides mental health-promoting services for clients featuring appointments with a team of psychologists led by Dr. Jack Muskat. Learn more.
INSIGHTS:
File under best practices: Consider creating an employee resource group for those living with mental illness. When Kramer first began advocating to improve mental health care, he gave a talk about what he was doing for J&J employees and included an appeal for volunteers. Soon he had 400 of them — about 390 more than he had expected to get. Kramer believes it may have been one of the first employee resource groups created within a company for people who live with mental illness (which is one out of four people, Kramer says), or for those who are acting as caregivers to those who live with mental illness (about two out of four people, Kramer says). The group’s also become the fastest-growing employee resource group in J&J history, featuring representation from 79 countries around the world. Other employers have picked up the idea and now there’s a fraternity of these groups working together to address workplace mental health. (Time code 7:00)
Silver linings: There’s a positive side to the mental health struggles people are experiencing through the pandemic: “Before the epidemic hit, we were getting a lot of traction, a lot of openness to talk about this,” Kramer says, “but there were still a lot of people who didn't get it or, or thought that it was, you know, something that was really just about people being weak in character and not really having an illness of any kind.” The pandemic has opened the eyes of the people who didn’t get it, according to Kramer. Now, he says, “it's hard to find somebody who doesn't understand that their own mental health can really fluctuate based on the external environment, but also on your own internal genetic and family history. It's made this conversation a lot easier to have. And as we compete for resources, to address mental health, we are getting a lot more traction.” (12:25)
Argument: For employers, Kramer believes caring for employee mental wellness is smart business. “Numerous studies from the World Bank and others have shown that every dollar you spend on mental health promotion in the workplace leads to five to 10, maybe more, dollars of return, because mental illness is the leading cause of disability worldwide,” Kramer says. In the workplace, according to Kramer, this manifests as absenteeism, turnover, disability, short-term disability, long-term disability and something called presenteeism — when you show up to work but your head is not really in the game. “I can tell you,” Kramer says, “in the thick of my daughter's struggles… it's hard to go to work and really focus when you're worried that your loved one might not make the day or you're worried that the care they're getting is not really appropriate.” (13:23)
Thought-provoking metaphor: Kramer’s dad recently had cancer. He’s survived, and in the experience, Kramer was struck by the difference between what exists for those with cancer, and the way mental illness is treated. “The primary care doctor knew a lot about [the cancer] and stayed with us on the journey,” Kramer says. “[He] actually joined phone calls with the specialists, the oncologist, the radiologist, the surgeon. There were decades of studies of this particular kind of cancer. And we were able to get first, and second, and third opinions that all kind of lined up and gave us a good sense of where we were.” Mental health is very different, says Kramer. “Primary care doctors know very little about mental health,” he says. “And so they're reluctant to help you on the journey, or unable to help you in the journey. A lot of the specialists are freelancing, and using their own approaches, some of which work and some of which don't. It's not driven by data and rigorous clinical studies by and large. So as a consumer, it's hard to know where to start.” Kramer believes that the world that we want to create is one where mental health is treated just like cancer, or heart disease. (19:00)
Another thought-provoking metaphor: Kramer believes the drive for marriage equality forms a template for how things may proceed for the drive to improve mental health care. ”For a long time, our society did not support [marriage equality],” says Kramer. “But there came a point where enough of us knew somebody we loved, who couldn’t marry the person they loved, [so] that almost overnight” things changed. “And you know, we're using the same strategy for mental health, we want to raise these voices.” Kramer believes we face an enormous opportunity now. “Some people call this the mental health moment,” he says. “Now is the time. All the pieces are aligned in the right place for us to make a lot of progress, but we've got to push. I think if you wait, other things will crowd out this issue.” (24:45)
As the author of the recent New York Times bestseller Hunt, Gather, Parent, Michaeleen Doucleff was already examining the culture and practice of mothering when the pandemic hit. Then everything changed for us all. Here, Medcan’s Dr. Daiva Barnicke, mother of two young children, explores Doucleff’s story as well as the pandemic’s impact on motherhood in a frank conversation that could have therapeutic benefits for struggling moms.
https://www.eatmovethinkpodcast.com/podcast/ep-63-motherhood
LINKS
Michaeleen Doucleff is on Twitter @foodiescience.
Doucleff’s book is Hunt, Gather, Parent: What Ancient Cultures Can Teach Us About the Lost Art of Raising Happy, Helpful Little Humans. Here’s the New York Times book review. Buy it at Indigo and Amazon.
“There’s a Better Way to Parent: Less Yelling, Less Praise”: An interview with Doucleff in The Atlantic.
The NPR blog to which Doucleff contributes is called Goats and Soda.
Medcan provides a Child and Youth Assessment designed to empower children to eat better, move better and think better. Learn more.
INSIGHTS
The pandemic meant the closing of the preschool that Doucleff’s daughter, Rosy, attended. So Doucleff went from parenting her daughter for three or four hours a day, to up around 14 hours a day. Meanwhile, she also had the deadline for Hunt, Gather, Parent to meet. So Doucleff was forced into a position where she had to take the book’s advice, particularly the bit that suggests that North American parents should provide their children with more autonomy, and interfere less in their lives. “I really started to put those ideas into practice throughout the day, and I have to tell you, it saved us,” Doucleff says. (4:50)
Doucleff began thinking about her parenting in 2014, when National Public Radio sent her to Monrovia, Liberia, in Africa, to cover the peak of the Ebola Outbreak. “I saw these parents that were in this incredibly stressful situation,” Doucleff recalls, “and yet they were very calm and composed.” She was struck by the way parents in Liberia were being faced with something that was very harsh and hard, and yet the moms and dads there were able to keep their composure with their children. “I just started to think, maybe there’s a different way of doing things, that is more productive,” Doucleff says. (5:50)
Doucleff studied parenting norms among the Mayan people on the Yucatan peninsula of Africa. She observed that moms among the Maya were far more likely to get their children involved in household work. As a result, the children were more likely to demonstrate the quality of acomedido — the skill of paying attention and then acting in a helpful way. For example, while she was in one Maya mother’s home, Doucleff saw a 12 year old walk into a kitchen and begin doing the dishes, without being nagged or even asked. She believes it’s possible to develop acomedido at any age, because Doucleff realized that both she and her husband needed to develop acomedido as well. (14:40)
Child-centred activities are something that Doucleff believes harm a child’s ability to develop acomedido. Such events as four-year-old birthday parties, kiddie museums, trips to the zoo — things parents do only for their children, and never would do on their own — “these things erode a child’s motivation to help,” Doucleff says. “They teach a child to learn that they are special, that their role in the family is to do these special activities.” Doucleff dispensed with all child-centred activities, and instead started to go about her life as she would normally, as an adult. “Just stop doing things you don’t want to do,” she says. The idea is that life revolves around the adults in the family, rather than the family revolving around the children. (18:00)
We often think children need to be entertained, and that it’s the parents’ duty to occupy children’s time. To keep them busy in some way. “No other culture in the world believes this,” says Doucleff. “And this is definitely not the way children evolved.” Get rid of that mindset, Doucleff says. “That’s doing them a disservice… A lot of life is boring, and hard work. And being able to occupy yourself, but also take initiative — that’s what we’re taking away from them when we constantly organize their schedules.” (20:15)
Power struggles between her daughter and Doucleff were an ongoing problem, and made Doucleff angry with her daughter. But then Doucleff researched parenting norms in Iqaluit. “Kids are just these irrational, illogical beings that don’t have emotional regulation, and don’t have social skills,” the Inuit elders told her. “It’s the job of the parent to show [kids] proper behaviour.” Seeing the parent-child relationship in that light helped Doucleff to curtail her anger with her daughter, and be more successful at modelling appropriate behaviour. (27:00)
In the US and Canada, one psychologist told Doucleff, parents teach kids to figure out what they want in life and go get it, which has its benefits. But Doucleff believes the single-minded devotion to goal attainment is done at the expense of teaching children to be helpful, and cooperative, and good family members. “And that's really what we needed during the pandemic, right?” Doucleff asks. “Kids to be working on the team with their parents… Moms have way too much on their shoulders. It’s time that the kids give to the mom, and help the mom. And in that process, the child learns all these skills, both physically how to do things, but also emotionally how to connect and bond with their parent in a way that they hadn't before.” (30:55)
COVID-19 provokes all sorts of questions. Can I see my grandchildren after the first dose? How does the first vaccine shot affect risk of severe COVID? When will vaccinations push down ICU admissions? Every week Medcan’s Medical Advisory Services team of expert physicians get together to discuss trending topics. They develop advice to share with their corporate clients, which include some of the world’s biggest brands. The docs are witty, and the meetings entertaining, but more to the point they feature up-to-the-minute guidance of the sort that we’re all craving. So we recorded one of their sessions and cut it into an episode.
Featured in this episode is Medcan chief medical officer Dr. Peter Nord, clinical director of travel medicine Dr. Aisha Khatib, senior medical consultant Dr. Matthew Burnstein, associate medical director Dr. Jason Abrams and Dr. Alain Sotto, who, in addition to his role at Medcan, is also the occupational medical consultant for the Toronto Transit Commission.
To enlist the services of Medcan’s Medical Advisory Services, email corporatesales@medcan.com.
INSIGHTS
It’s not yet known how likely a partly or even fully vaccinated person is to transmit the coronavirus, says Dr. Aisha Khatib. “So we really still need to maintain those public health measures to help decrease the risk of entering into a bigger fourth or even fifth wave down the road. Plus, Dr. Nord says, no vaccine is 100% effective. “We're assuming that there is a reduced transmission with vaccination, but we don't know that for sure.” In other words, some risk will remain that even the fully vaccinated can transmit the virus. (5:00)
The variants of concern continue to live up to their name. According to Dr. Alain Sotto, case fatality rates have tripled among 20-29 year olds for those in Brazil infected by the P.1 variant, from 0.04% to 0.13%. Dr. Nord points out that an outbreak of P.1 is ongoing in British Columbia and that, while the vaccine does appear to be protective against current variants, some risk does exist for future variants to require additional vaccination measures. (7:25)
Speaking about VIPIT, or the Vaccine-Induced Prothrombotic Immune Thrombocytopenia associated with the AstraZeneca and Johnson & Johnson vaccines, Dr. Jason Abrams puts the relative dangers in perspective. Risk of blood clots is higher for those taking the oral contraceptive pill, or those who smoke, compared to the blood clot risk from the AstraZeneca vaccine, Dr. Abrams says. “Frankly a lot of people are not getting the AstraZeneca vaccine—they are waiting,” agrees Dr. Nord. “And what people have to understand is that there’s risk associated with that as well.” (9:30)
Rapid antigen tests like the Abbott Panbio, which provide results in about 15 minutes based on a nasal swab, should be one of the mainstays of preventing outbreaks at workplaces, says Dr. Alain Sotto. The test protocol also provokes questions from the curious. People are wondering: Will those who have been vaccinated produce a positive result on a rapid antigen tests? The answer, Dr. Sotto says, is no. Later, Dr. Khatib says that rapid antigen tests will detect cases that are too early in their infection cycle to be symptomatic. In fact, she argues that screening with the tests may have prevented the Amazon warehouse outbreak. (13:15, 16:50)
More clarification about what you can change after you get your first dose: According to Dr. Sotto, the first dose provides about 80% efficacy in the real world. Dr. Nord clarifies: About 80% of the people given their first doses did not receive any symptoms of COVID-19 infection. But unfortunately, Dr. Burnstein says, the first shot does not change your behaviour. Internally, the first dose makes people feel less anxious about getting infected, because they are more protected than they were before. But externally they shouldn’t change their behaviour at all. (23:00)
Dr. Khatib serves in a COVID-19 testing centre and has personally encountered people who have tested positive for the virus after they received both the first and second doses of the vaccine. They’ve tended to have no symptoms, or very mild symptoms. “But the question is, are they going to be at risk to pass that on to the next person?” Dr. Khatib asks, with the implication that transmission after vaccination is possible. (28:25)
How long are we protected against COVID-19 after being fully vaccinated? Dr. Abrams says that researchers don’t actually know how long the immunity lasts yet. “The results so far based on studies are encouraging,” says Dr. Abrams, “that there is protection of at least several months.” Which raises the question: Are we going to need booster shots to maintain immunity against COVID-19 at some point in the months or years after we’ve been fully vaccinated? Dr. Khatib believes the likelihood is high. The COVID booster could even be an annual thing, like the flu shot. (29:20)
LINKS
Referenced in this episode is this CMAJ article about rapid antigen testing by Dr. Isaac Bogoch and others, which argues for the mass deployment of the point-of-care tests as a public health strategy to minimize COVID outbreak risk.
Here’s information about Medcan’s rapid antigen testing service.
A news report about the outbreak in the Amazon warehouse mentioned in the episode.
Additive to the rapid antigen testing content in this episode is Joshua Gans’ essay, “What does vaccination mean for rapid screening?”
The Takeaway is the YouTube video series that features Medcan docs providing guidance on trending medical topics. This one provides Dr. Nord’s advice on the AstraZeneca vaccine, and whether to get it. Link.
Curious about how to lose weight? Most people think that when you want to drop pounds, you should eat better and exercise more. But Duke University Associate Professor and internationally recognized pioneer in human metabolism Herman Pontzer argues that exercise — while really important for mental and physical health — plays no part in weight loss. In his new book, Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy, Pontzer says the only way to move the number on the scale is by consuming fewer calories. Here, Pontzer is in conversation with Dr. David Macklin, director of weight management at Medcan. It’s a revealing and entertaining conversation that will have you rethinking how you eat, move and live.
Professional explorer Ray Zahab has crossed some of the most unforgiving environments on Earth. He ran across the Sahara in 111 days and traversed Baffin Island nine times, most of them at the height of winter. In conversation with Medcan CEO Shaun Francis, Zahab argues for the age-defying and stress-busting benefits of adventure travel. Like Shaun, Zahab is an advocate for the Japanese practice of “forest bathing” and argues that we can access similar perks by just getting outside and exploring nature. It’s an inspiring conversation with a 52-year-old explorer who is not letting the pandemic keep him down. In fact, he’s vowed to exit lockdown restrictions in the best shape of his life.
INSIGHTS
It is one of Zahab’s most foundational beliefs that people underrate themselves. He argues that most anyone has the capacity to accomplish so-called impossible tasks. Zahab’s experience conforms to that edict. After all, he won the first ultramarathon he ever entered. “Many of us underestimate ourselves physically, mentally [and] emotionally at some point in our lives. And we're capable of so much more,” he says. (12:34 - 12:48)
Someone recently messaged Zahab asking how to start running: “I’m not a runner, but I would really love to do a run someday. I don't even own running shoes. What do I do?” Zahab said, “you get off the couch on day one, and you walk to your front door, and you put on whatever shoes you have any kind of shoe, you lace them up, then you take them off and you walk back to the couch. That's the end of day one. Day two, you put the shoes on, you walk down to the end of your laneway or the end of your block, turn around, you walk home. Day three, you walk to the running shoe store — you get what I'm saying? A marathon starts with the first step.” (14:05)
Running gets a bad rap. Everything’s all about how to avoid getting injured while running. But if you follow a proper mobility and running program — running is exceptionally good for you. “It’s a hell of a lot better for you than not doing it,” Zahab says. (18:08)
Doubt has afflicted Zahab, same as anyone. At the start of his Sahara expedition, Zahab left the west coast of Senegal and passed the first days of the 100-day-plus journey mired in low self-confidence. “I thought, all right, there's no way I'm making that,” Zahab recalls. “There's just no way. These guys will make it and I will not. But I'll go as far as I can. And that's all I can do.” But somehow, he did it. (23:03 - 23:35)
On ultramarathons, desert crossings or Arctic expeditions, Zahab does what the Fleetwood Mac song says: “Don’t stop thinking about tomorrow.” In other words, take it one day at a time. “You get on day 60 [and you’ve] got 50 more days to go. 50. Like, forget it. The mind doesn't go there,” he says. “It's like, ‘okay, I'm going to get through tomorrow. And then tomorrow when we get in, we're gonna have something to eat.’ That's all I'm thinking about.” (27:03 - 27:36)
Zahab believes in the Japanese concept of forest bathing – surrounding yourself with trees to reap the wellness benefits. “I've always felt [a close connection to nature when I’m running], to everything that's around me — that we are one connection,” he says. “We're one piece … and when I'm running, that is like a meditation for me.” (27:50 - 29:12, 29:34 - 30:44)
Humans are capable of much more than they think they can achieve. Need proof? Think the COVID-19 vaccine. A shot that should have taken scientists 10 years to develop ended up getting into human arms in less than one. Ray believes in the human capacity for achievement. “I'm a big believer that you define what your goal is and work backward from there. There's always a plan. There's always a way.” Amen. (32:34 - 32:33)
LINKS
In the 2014 documentary film Running the Sahara, Zahab and two fellow ultramarathoners traversed Africa’s Sahara Desert on foot in 111 days.
Known as one of the “Goose People”, Zahab is a frequent product tester and representative for Canada Goose.
Testing endurance and will, the Marathon Des Sables is just one of the footraces Zahab has completed. Twice. Learn more about Zahab's adventures around the world by visiting his website.
Zahab is the founder of the non-profit organization Impossible2Possible that aims to push people to surpass their limits, and encourage youth to use adventurous experiences as a learning tool. He also creates once-in-a-lifetime expeditions and adventures through his company Kapik 1.
Zahab recommends the book The Hidden Life of Trees, in which author Peter Wohlleben argues that the forest is a social network. It is available on Indigo and Amazon. Another one of Zahab's favourite reads is Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running, available on Amazon and Indigo.
Zahab documents his journey on the Trans Namibia Expedition in a compelling video. There, he and his team ran 60 kilometres a day in extreme heat.
To learn about the Japanese practice of forest bathing, go here.
Connect with Zahab on Twitter, Facebook and Instagram @rayzahab.
The pandemic has affected mental wellness for everyone — and teenagers are having a particularly difficult time. Youth unemployment is up. Competitive sports are on hiatus. Adolescents are stuck in a cycle of solitude, screen time, social media and boredom — creating all sorts of mental health problems. Here, Dr. Jack Muskat, Medcan’s psychology team lead, talks with parenting expert and Toronto entrepreneur Erica Ehm about the problems facing teens — and how to help.
Links
- Ehm is the founder of YMC.ca, a website dedicated to sharing the perspectives of Canadian women with kids. She also founded Ehm & Co, an award-winning digital agency with expertise in the Canadian mom social space. To learn more about Erica Ehm, visit her personal website.
- Connect with Erica on Twitter and LinkedIn, and on the YMC.ca Facebook group.
In a blog post on YMC.ca, Erica discusses the profound shift in women’s roles brought on by the pandemic. She delves into how mothers have had to carry a heavy weight and take on multiple roles since the lockdown. - A story that illustrates how difficult the pandemic has been on teens: Number of youth in hospital after suicide attempt tripled over 4-month period under COVID-19
- Signs your child may need more support after the pandemic, from the American Academy of Pediatrics
- Medcan’s Child & Youth Assessment is designed to provide you and your family with tailored strategies to help your child reach their potential. You and your child will spend valuable time with a child psychologist, physician, exercise physiologist and dietitian to help you understand your child better. This assessment is also appropriate as a first step to explore specific health and wellness concerns. Learn more about Child & Youth Assessments at Medcan.
- To book a therapy session with Dr. Jack Muskat or one of the psychologists on his team, go here.
Insights
The pandemic has been tough for teens, as well as the parents of teens. Many moms and dads feel that their children have become uncommunicative, and hard to reach. Ehm agrees and provides some tips for what works for her. “One of the best pieces of advice I learned is to talk less, and listen,” Ehm says. Let’s say the parent asks the child, how are you feeling? Often, the child may not answer. But every once in a while, this geyser explodes. Once the child starts talking, validate their feelings, don’t try to solve their problems. “That must be so hard,” is a good response. “Wow, that must be so hard to deal with.” (6:00)
Many kids have responded to boredom by spending more time on social media, observes Dr. Muskat. He wonders how a social media expert like Ehm sets boundaries for her kids on apps like Instagram or Snapchat. “How do we figure out what the right rules are?” Ehm’s first advice is, don’t boss them around — because as soon as you say “get off”, they want to get on more. Number two, she says, keep in mind that we're in a pandemic. Pre-COVID, social life meant school encounters, park hangs, sports teams and parties. With much of that gone now, Ehm says, social media represents an important connection to peers. “So my concern about social media is a little lower these days.” Finally, Ehm encourages conversations with your children about what’s happening on social media. “Can you believe that so and so did this?” The idea is to maintain open channels of communication, to grow their critical thinking skills, and to encourage them to realize the power that social media has over them. (10:30)
Excellent spin on the parents’ job: “The number one job for parents,” Ehm says, “is to teach your kids to make the right choices when you're not around.” (13:35)
Dr. Muskat asks, any advice for parents whose children went into the pandemic immersed in a competitive sport, who now want to give it up? “They’re in a bit of a funk, sitting at home, and now the world is going to open up again but they’ve lost this interest in their sport.” “The pandemic has changed a lot of people,” Ehm says. It’s natural for a kid’s interest to change. So don’t force your kid to do a particular activity. Listen to them. Let them take the lead. A parent cannot force a child into any activity and expect it to be productive. (17:15)
The pandemic has not been all bad for the relationships between parents and children. Ehm and her team surveyed 700 moms across Canada about how things have gone in the pandemic. The survey turned up some silver linings. Almost 50% of moms said that they have better relationships with their teens, likely because their teens are not distracted by the lure of their friends. That said, the survey also turned up some troubling elements. Of the women who responded, only 7% describe their COVID state of mind as “doing well,” and 78% say their biggest struggle is worrying about their families’ mental and physical health. (22:40, 24:35)
The coronavirus has mutated into numerous different substrains, including the three so-called “variants of concern”: B.1.1.7 from the U.K, B.1.351 first identified in South Africa and P.1, first found in Brazil. In this episode, Medcan’s chief medical officer, Dr. Peter Nord interviews Dr. Aisha Khatib, the clinical director of travel medicine, about how the VoCs are different from the original coronavirus. Are they more or less deadly? Do the variants make a third wave inevitable? How do the vaccines protect against the variants? Our experts translate all of it for general listeners in easy-to-understand terms.
Most of the conventional wisdom about late-onset Alzheimer’s disease is wrong, according to Prof. Francisco Gonzalez-Lima of the University of Texas at Austin. In this conversation with Medcan Chief Medical Officer Dr. Peter Nord, Gonzalez-Lima argues against the old hypothesis that amyloid plaques and tau tangles cause dementia in the aged. Instead, he says neurological problems arise due to the inhibition of an enzyme called cytochrome oxidase—which can be treated with infrared lasers and a substance called methylene blue.
Pulitzer Prize-winning author Michael Moss (Salt Sugar Fat, Hooked) and Globe and Mail nutrition columnist Leslie Beck discuss snacking, processed food and addiction. What makes Oreos more habit-forming than nicotine? What prevented one well-meaning food company from limiting the amount of sugar in its products? Beck also explores Moss’s tips for how to control your snacking, and how the pandemic has affected the way we’re eating. (The second part of a two-part episode. Find the first part here.)
Insights
- Competition among the processed food companies can be a powerful disincentive for change. “Behind the scenes, this is an incredibly fierce industry,” Moss says. When Kraft attempted to reduce the amount of sugar in its products, competitors swooped in and filled the gap in the market, affecting Kraft’s bottom line. Even when companies try to do the right thing, Moss says, they’re nudged by other companies that have a hold on grocery stores and the agricultural system. (7:15)
- Foods can be so addictive that even the General Counsel at Philip Morris, a company that used to make cigarettes and Oreos, had more control over his cigarette smoking than his Oreo consumption. “He could smoke a cigarette during a business meeting and then put his pack of cigarettes away, not touch it until the next business meeting the next day,” says Moss. “But he told me that he couldn't open a bag of Oreos for fear that he would go down half the bag.” (12:00)
- Michael Moss’s tips for fighting snacking cravings. “One of the lessons from cigarette, alcohol, drug experts, is that the cravings that hit us from those addictive substances come on so fast that you have to plan ahead,” he says. “And your approach to dealing with food can be your own approach. Nothing works for everybody. And so just to kind of give you an example, if you're somebody who gets a craving for cookies at 3:00 p.m., you probably need to be thinking about doing something else at 2:55 in order to prepare for and brace yourself and/or prevent that craving.” As for what that “something else” is, Moss suggests picking up the phone and calling a friend, while we suggest going for a walk around the block. (14:20)
Links
- For the Daily Beast, Moss picks five other food-related books he finds fascinating.
- Trust the New York Post to be blunt with their headline: “Why Sugar, Cheese and Fast Food Are More Addictive Than Heroin.”
- The NPR review of Moss’s book, Hooked, calls the book “smoothly written.” “I won’t be buying potato chips anytime soon,” says the reviewer. Here’s the link.
- Interview with Michael Moss, plus video, on Food Tank.
- For further links, including Michael Moss’s website and Twitter feed, check out the show notes for Episode 55 featuring part one of the Michael Moss / Leslie Beck conversation.
Snacking more during the pandemic? Ever wondered whether you’re addicted to food? The Pulitzer Prize-winning investigative journalist Michael Moss, author of the new book, Hooked: Food, Free Will, and How the Food Giants Exploit Our Addictions as well as 2014’s Salt Sugar Fat, argues that the processed-food industry has engineered their products to compel us to eat them—causing all sorts of health problems at the population level. Here, Moss is in conversation with guest host Leslie Beck, the Globe and Mail columnist and Medcan director of food and nutrition.
Nabeela Ixtabalan is Walmart Canada’s new executive vice president of people and corporate affairs—and when she introduced herself to the company’s 90,000 associates she identified as a “recovering workaholic.” That’s an apt label for someone who was running a multi-million dollar business in her 20s (then as an executive at Starbucks) while at the same time parenting her first child and putting herself through grad school. But the pressure she put on herself provoked debilitating panic attacks. In this episode, she speaks with host Shaun Francis, CEO of Medcan, about her “baseline”—the set of self-care strategies she now uses to maintain her own mental wellness. She also talks about the way Walmart Canada is leading a national movement to more thoughtfully manage employee wellness. It’s a fascinating episode sure to appeal to anyone seeking pointers on how to manage the demands of work, home and self-care. For Nabeela Ixtabalan’s “baseline” and more check out www.eatmovethinkpodcast.com.
Links:
Some recent blog posts by Ixtabalan
- “Know Your Baseline” — a more fulsome description of her baseline and the concept in practice.
- Confessions of a Recovering Workaholic
- How Nabeela Ixtabalan Focuses on Well-Being with Her Team
Guest Bio
Nabeela Ixtabalan is EVP, Chief People and Corporate Affairs Officer of Walmart Canada. She leads human resources and corporate affairs for 90,000 associates and over 400 stores across the country. She holds almost 20 years of leadership and business development experience with top recognized brands including Walmart, IKEA, and Starbucks Coffee in the US, Canada and Europe. Nabeela previously held the position as Head of Digital Transformation for Ingka, leading IKEA’s digital and retail transformation globally. She is Board Director of the Future Skills Centre and Miracle Foundation.
Nabeela Ixtabalan grew up in Houston Texas, as a first generation American to immigrant parents from Lebanon. In high school she began working as a barista at Starbucks and was promoted there from store manager to district manager to talent acquisition manager—while at the same time earning her bachelor of science degree in supply chain management and marketing from Indiana University. She also has a Master’s of Science in organizational behaviour, design and management from the University of Texas at Dallas. She is a certified life coach and six-sigma green belt.
Rapid antigen tests are cheap, easy and deliver results in just minutes. And their mass distribution is being touted by experts as something that will be crucial to helping society return to normalcy. In this episode we interview two of their pioneers. With her pilot program in Halifax bars and restaurants, infectious disease specialist Dr. Lisa Barrett was among the first in Canada to deploy pop-up testing on a mass scale. And author Joshua Gans spearheaded the thinking behind Canada’s largest rapid testing pilot, led by the Creative Destruction Lab, where Joshua is the chief economist. By exploring the perspectives of these pioneers, guest host Dr. Peter Nord investigates an important new COVID-19 containment tool.
Links, references and highlights:
A Globe and Mail story on Dr. Lisa Barrett’s rapid testing trial in Halifax bars and restaurants
The Creative Destruction Lab’s Rapid Screening Consortium
One of the most popular rapid antigen tests is the Abbott Panbio. Learn more about it.
A New York Times story on Canadian rapid-testing efforts is here.
Plugging the Gap is Joshua Gans’ newsletter covers the pandemic as an information problem that needs information solutions.
Joshua Gans’ just-released book is The Pandemic Information Solution: Overcoming the Brutal Economics of Covid-19.
Follow @joshgans on Twitter.
Follow Dr. Lisa Barrett on Twitter @LisaBarrettID
Behavioural scientist turned dating coach Logan Ury knows how to sustain lasting and happy relationships. And now she’s written a book with her findings: How to Not Die Alone: The Surprising Science That Will Help You Find Love. In this interview with Medcan psychology team lead Dr. Jack Muskat, Ury helps listeners understand their romantic tendencies. She also provides research-based tips on how we all can find and nurture connections with loved ones.
Soon, all adults will have the opportunity to get the COVID-19 vaccine. The Medical Advisory Services Team at Medcan compiled the top questions they’ve been hearing from corporations and clients. Here, host and CEO Shaun Francis takes them up with chief medical officer Dr. Peter Nord. The result is a timely and informative episode featuring easy-to-understand answers to your most pressing vaccine-related questions. For complete show notes and a full episode transcript go to www.eatmovethinkpodcast.com. Link:
https://www.eatmovethinkpodcast.com/podcast/ep51-vaccine-update
The point of preventive cardiology is to inform people they’re on a path toward developing heart disease and other cardiovascular problems—so that they can change their lifestyle and delay the onset of any issues. Recent advances in cardiology like new hs-Troponin testing are helping doctors detect heart health risks earlier than ever before. Heading into February’s Heart Health month, guest host Dr. Peter Nord talks about these advances with Dr. Beth Abramson, Medcan’s director of cardiology. For complete show notes and a full episode transcript go to www.eatmovethinkpodcast.com.
Link:
https://www.eatmovethinkpodcast.com/podcast/ep50-preventive-cardiology
Episode Notes
Guest bio: Dr. Beth Abramson is associate professor of medicine at the University of Toronto. She is director of cardiac prevention and rehabilitation, and women’s cardiovascular health, at St. Michael’s Hospital. Learn more.
Links, references and highlights:
- February is Heart Month. Learn about ways to control your heart health from the CDC and Canada’s Heart & Stroke.
- Learn more about women’s heart health at a complimentary Medcan Presents webinar hosted by Dr. Beth Abramson. Date: Tuesday, Feb. 9, 2021, at 12:30 p.m. Register here.
- The Canadian Women’s Heart Health Centre is promoting Wear Red Day for women’s heart health. It’s happening Feb. 13. Learn more here.
Drs. Abramson and Nord discussed four innovative ways to predict whether you’re headed toward heart disease. Including:
- CIMT—Predicts future cardiac risk by examining the thickness of the carotid artery in the neck. CIMT stands for Carotid Intima-Media Thickness. Learn more about the test here or here.
- hs-Troponin I—The High Sensitive Troponin-I test measures blood concentration of a biomarker that scientists believe is associated with stress on the heart muscle. The test can predict risk of future heart disease even in healthy people. (Medcan is the first clinic in Canada to provide it.) Learn more about the test in this article by Dr. Nord.
- TMAO—The trimethylamine N-oxide test (TMAO) screens for a biomarker in the blood that is produced when digesting red meat, full-fat dairy, egg yolks and certain dietary supplements. Higher levels in the blood are associated with elevated risk for developing cardiovascular disease. Learn more about TMAO here.
- Lp(a)—What Dr. Abramson refers to as “LP-little-a” is the short form of “lipoprotein-a,” a type of cholesterol in the blood. Doctors may order a test to measure levels of this cholesterol if you have normal cholesterol levels but a strong family history of cardiovascular disease. If your lp(a) levels are high, you too may be at elevated risk of developing heart disease. Learning that early enough can spur lifestyle changes that may help decrease your risks. Learn more here.
Dr. Beth Abramson helped to develop an app called My HeartPath. Here’s the news release about it. Download it at the Apple App Store or Google Apps.
The book Dr. Beth Abramson wrote is called Heart Health for Canadians.
Many of us want to transform our lives—yet something stops us from actually doing it. University of Victoria exercise psychologist Dr. Ryan Rhodes has devoted his academic career to figuring out what prevents people from making the changes they know will improve things. He’s also an expert at the techniques that will set us up for success. In this interview with Medcan’s Dr. Jack Muskat, Dr. Rhodes provides pointers designed to help us all cross the chasm. Find the full transcript and complete show notes at www.eatmovethinkpodcast.com.
Link:
https://www.eatmovethinkpodcast.com/podcast/ep49-intention-behaviour-gap
Interview guest is Dr. Ryan Rhodes
Guest Webpage:
https://www.uvic.ca/research/labs/bmed/home/home/about/index.php
In Eat Move Think’s ongoing series about lifestyle change, we explore the story of Karma Brown, the best-selling novelist whose new non-fiction book, The 4% Fix, represents a compelling case study in the way small changes can lead to big effects. Years ago, as a working journalist and new mom, Karma Brown dreamed of writing her first novel. But between diapers and tight deadlines, she felt overstretched. How she achieved her life goal contains lessons for all of us.
Find the full transcript and complete show notes at www.eatmovethinkpodcast.com
Eat Move Think continues to explore behavioural change, this time with new Medcan psychology team lead Dr. Jack Muskat and executive producer Christopher Shulgan. The two men use their own personal experiences with lasting lifestyle change to extract lessons for those looking to use the new year, and the next phase of the pandemic, as an opportunity to improve one’s life. Find complete show notes at https://www.eatmovethinkpodcast.com/podcast/ep47-change-is-possible
According to Dr. Jack Muskat, a great book on stress is Why Zebras Don’t Get Ulcers by Robert M. Sapolsky.
For more science on how to work out the mechanics of habit formation, consider checking out The Power of Habit by Charles Duhigg.
Check out Dr. Jack Muskat’s e-book: Leadership and All The S#!t That Comes With It.
The first volume in our “how to change” series featured Dr. David Macklin in conversation with host Shaun Francis in episode 45.
Learn more about Medcan’s psychology services.
Follow Shaun Francis on Twitter and Instagram, and Medcan @medcanlivewell.
Eat Move Think is produced by Ghost Bureau.
As people begin to think about new year lifestyle change, Eat Move Think reposts one of our best-loved episodes. Medcan Director of Food and Nutrition Leslie Beck calls them “calorie blunders”—those little mistakes that can add up to significant weight gain. The good news is, those blunders can be beaten with easy behavioural tweaks. Here, Beck describes those fixes. Find complete show notes see www.eatmovethinkpodcast.com.
For complete show notes, visit eatmovethinkpodcast.com.
Visit Leslie’s website at lesliebeck.com. Follow her on Twitter @lesliebeckrd.
See Leslie’s Globe and Mail columns.
Leslie Beck also did a webinar on Common Calorie Blunders for Medcan which is archived on YouTube. Here’s the link.
Eat Move Think is produced by Ghost Bureau. Follow Shaun Francis on Twitter and Instagram, and Medcan @medcanlivewell.
As we start to think about New Year’s resolutions, host Shaun Francis talks to Dr. David Macklin, who helps people manage their weight. Here, Dr. Macklin applies the tips he’s developed to help people eat better, and applies them to the creation of other positive habits, such as how to become more physically active. Tip number one, Dr. Macklin says, involves exploring the reason you want to change in the first place. Plus: The value of long-term thinking, and how to avoid getting derailed by slip ups.
This episode is based on a webinar. See the archive on YouTube.
For complete show notes, visit eatmovethinkpodcast.com.
Dr. David Macklin obtained his medical degree at the University of Manitoba, Winnipeg and completed his family medicine residency at the University of Toronto. He is a certificant of the College of Family Physicians of Canada. Dr. Macklin has focused his career on weight loss, metabolism and obesity management. He is the Founder of Weightcare Clinics, co-founder of PatientTalk in Toronto and one of Canada’s leading physicians in weight care management. He has committed his career to helping others change their behaviour, develop a healthy lifestyle and manage their weight. Dr. Macklin has extensive clinical experience in the management of obesity and preventive medicine with a focus on the behavioural aspects of obesity. Dr. Macklin is a member of the Canadian Obesity Network and American College of Lifestyle Medicine. He was a co-author of Canada's clinical practice guidelines for obesity.
Listen to Dr. Macklin’s interview of Dr. Arya Sharma in episode 32.
Follow Shaun Francis on Twitter and Instagram, and Medcan @medcanlivewell.
Eat Move Think is produced by Ghost Bureau.
What a time to debut a wellness podcast! Host Shaun Francis wanted to break down the latest advice from scientists, MDs and academics in terms everyone could understand. In 2020 we explored nutrition, fitness and mental health—as well as a little virus known as COVID-19. This year-in-review session sees Shaun and producer Christopher Shulgan look back on Eat Move Think’s first 43 episodes, using the show’s 10 best moments to explore highlights, lowlights and fascinating exchanges in one of recent history’s most eventful 12 months ever.
Pfizer, Moderna, AstraZeneca—their vaccines and others will dominate the public discussion for months to come. Are they safe? When will they start to change our lives? And what can employers do to make a difference in the fight against the pandemic? In an episode hosted by Medcan chief medical officer Dr. Peter Nord, occupational health experts Dr. Jason Abrams, Dr. Matthew Burnstein and Dr. Alain Sotto sound off.
The Quarantine Backyard Ultra is a diabolically cruel running race that requires its contestants to run four miles per hour—for as long as they can. The winner is the last person standing. The fact that it’s an endurance contest with no clear finish line makes it a proxy for the coronavirus pandemic, argues running columnist Alex Hutchinson, who reviewed the science of races without finish lines to extract lessons that may help us all navigate the next few months.
What actions create a healthy lifestyle? What preventative health measures should we all take to ensure a long, happy and active life? It’s all in here. With the help of such Medcan experts as chief medical officer Dr. Peter Nord, nutritionist Leslie Beck, fitness trainer Stephen Salzmann and psychologist Dr. Jonathan Danson, host Shaun Francis and producer Chris Shulgan distill the recommendations in a tidy half hour.
Canada’s new 24-Hour Movement Guidelines include brand-new recommendations for sleep. The move reflects a growing awareness among researchers that rest and recovery is crucial to overall wellness. Not getting enough shut-eye can lead to weight gain, memory problems and poor mental health. In this episode, host Shaun Francis interviews Dr. Jean-Philippe Chaput, the expert who helped to develop both Canadian and World Health Organization guidelines.
Heart disease remains the second highest cause of death of Canadians, behind cancer. About 63,000 Canadians have heart attacks every year. Dr. Beth Abramson is a Toronto cardiologist and the director of the Cardiac Prevention and Rehabilitation Centre at St. Michael’s Hospital. She argues that recent advances in cardiology are changing the way we understand life after heart attacks. Statins, pills of concentrated fish oil and COVID’s effect on the heart round out her conversation with our guest host, Dr. Peter Nord, chief medical director of Medcan.
Episode website:
https://www.eatmovethinkpodcast.com/podcast/ep39-cardiology
Time-restricted eating is said to encourage weight loss and improve metabolic health. But how effective is it? In conversation with guest host Leslie Beck is Dr. Ethan Weiss, a cardiologist who studies human metabolism at the University of California, San Francisco. Dr. Weiss used to be a fan of intermittent fasting—until he conducted his own randomized controlled trial on humans. His findings may surprise you.
LINKS AND HIGHLIGHTS:
- Dr. Ethan J. Weiss’s web page at UCSF, and his Twitter feed.
- Dr. Weiss’s randomized control trial on the 16:8 form of intermittent fasting is published in JAMA Internal Medicine.
- The study was featured in numerous different publications, including the New York Times and CNBC.
Episode website: https://www.eatmovethinkpodcast.com/podcast/ep38-intermittent-fasting
In the U.S. and Canada the public-health response to COVID-19 discouraged people from visiting hospitals or seeking care from MDs, prompting cancellations for childhood vaccinations, colonoscopies and mammograms. How will such decisions affect overall wellness? And what should we learn from what happened? To discover the answers, host Shaun Francis interviews Dr. Ateev Mehrotra of Harvard Medical School, who tracks large data sets of doctor visits. In public health emergencies, Dr. Mehrotra says, spillover effects “can have a larger toll than the actual thing that triggered that emergency.”
Today wearable technology is integral to wellness and the future of precision medicine, with such devices as the Fitbit, the Oura Ring and the just-released Apple Watch Series 6. But which tech is best? For guidance, host Shaun Francis talked to the most tapped-in tech observer out there, Amber Mac, about the little-known wearable that Amber thinks tops everyone else. Plus, the goods on the COVID Alert app and Amber’s recent interview with Prime Minister Justin Trudeau.
Disagreeing with stop-the-spread coronavirus strategies is Martin Kulldorff, a professor of medicine in biostatistics at Harvard. As a founding signatory to the Great Barrington Declaration, Prof. Kulldorff believes most COVID government policy is wrong. Protect the vulnerable, he says, and allow the virus to spread through the young healthy population to achieve herd immunity. Here, in a feature interview with host Shaun Francis, Kulldorf describes his logic.
The pandemic is spurring positive lifestyle changes — such as the transition away from restaurant eating, and toward home cooking. In this episode, guest host Leslie Beck, Medcan’s director of food and nutrition, interviews Prof. Sylvain Charlebois, an expert in food trends and eating patterns. Based on surveys Charlebois has conducted at the Agri-Food Analytics Lab at Dalhousie University, the so-called “Food Professor” argues that the pandemic has triggered long-term changes in the way that people consume, prepare and procure their food. He also discusses his forthcoming book about poutine—and where the best plate of cheese curds and fries are found.
Health columnist André Picard has been at the Globe and Mail newspaper since 1987. Covering the coronavirus has made him one of the most closely-read pundits of the pandemic. Here, Picard speaks with host Shaun Francis about his belief that we have to learn to live with COVID-19, the disastrous effects of the virus on long-term care, and what the pandemic reveals about our health-care system overall.
Leading the fight against the professional weight loss industry is Dr. Arya Sharma, a crusader for a new, medical approach to treating obesity that recognizes the patient’s lived experience and takes into account just how difficult it can be for a person to lose weight and keep it off. But hope is on the horizon, Dr. Sharma says. Here, Dr. David Macklin, Medcan’s director of weight management, interviews Dr. Arya Sharma, the founder and scientific director of Obesity Canada.
The COVID-19 vaccine prompts a lot of questions. How effective should we expect it to be? How long will its protection last? Will it be safe? Has Canada secured enough doses and from the right pharmaceutical companies? And perhaps the single biggest issue: When will a vaccine actually arrive for Canadians? In a wide-ranging interview with executive producer Christopher Shulgan, Medcan's Dr. Jason Abrams explains how vaccines work, and provides answers on the race to solve the global pandemic.
In the movies, few people seemed healthier than Black Panther—which is what made the recent death of the actor who played the superhero, Chadwick Boseman, so surprising. Boseman was only 43. What can you do to prevent colon cancer? What’s the future of colon cancer treatment? Guest host Dr. Peter Nord, Medcan’s chief medical officer, interviews gastroenterologist Dr. Jeff Axler to get the answers.
How should parents prepare children for back to school? How to speak to anxieties about masks and social distancing? What do you say to a child who is worried about catching the coronavirus? Or passing it on to grandparents or immunocompromised parents? Child psychologist Dr. Naomi Slonim provides her tips for moms and dads looking to prepare schoolchildren of all ages.
Eat Move Think is produced by Ghost Bureau. Executive producer is Chris Shulgan. Senior producer is Russell Gragg. Remember to rate and subscribe to Eat Move Think on your favorite podcast platform. Follow host Shaun Francis on Twitter and Instagram, and Medcan on Twitter and Instagram.
How much protein do you need if you’re trying to lose weight but also build muscle? What’s better—plant- or animal-based protein? Why is protein so key in preventing sarcopenia, or age-related decline in strength? And, is it possible to consume too much protein? In a special feature interview with protein expert Stuart Phillips of McMaster University, guest host Leslie Beck, Medcan’s director of food and nutrition and the Globe and Mail’s nutrition columnist, tackles these questions and more.
Leslie Beck on Twitter @LeslieBeckRD
Stuart Phillips on Twitter @mackinprof
Some of Prof. Stuart Phillips best-known authored or co-authored papers:
IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete
Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men
The New York Times's Well Blog write-up of Phillips’ “boot camp” study that demonstrated the role of high-protein intake in gaining muscle mass while still losing weight
Prof. Phillips’ latest coauthored paper: Of sound mind and body: Exploring the diet-strength interaction in healthy aging
Eat Move Think is produced by Ghost Bureau. Executive producer is Chris Shulgan. Senior producer is Russell Gragg. Remember to rate and subscribe to Eat Move Think on your favorite podcast platform. Follow host Shaun Francis on Twitter and Instagram, and Medcan on Twitter and Instagram.
Strength and conditioning training is key to long-term wellness—but fitness culture has been profoundly affected by the pandemic’s social-distancing requirements. So how should we work out in future? How should gyms change—and how should we equip at-home workout facilities? To find out, guest host Stephen Salzmann, Medcan’s director of fitness, consulted with legendary strength and conditioning training expert Mike Boyle of strengthcoach.com, formerly of the Boston Red Sox, Boston Bruins and the author of Functional Training for Sports.
The pandemic forced many couples to spend more time together than ever before—and anecdotal evidence suggests some relationships are suffering as a result. Guest host Dr. Gina Di Giulio, Medcan’s Director of Mental Health, spoke with sexologist Jessica O’Reilly of “Sex with Dr. Jess” fame, for some fresh, easy-to-follow tips on how to renew intimacy and return some romance to your relationship. For complete show notes, visit eatmovethinkpodcast.com.
Eat Move Think is produced by Ghost Bureau.
Follow Shaun Francis on Twitter and Instagram, and Medcan @medcanlivewell.
Find yourself with an aching lower back because your work-from-home arrangement sees you typing away on your bed or a bar stool? Turns out many people are feeling lower back pain these days. So we arranged an interview with the world authority on the causal mechanisms of disc and spine issues: Dr. Stuart McGill, the author of Back Mechanic and the founder of Backfitpro. McGill fixed back issues without surgery for NFL superstars, PGA Tour golf coaches and world-record breaking powerlifters. In this episode, he provides easy-to-follow advice on how to address some of the more common pandemic-wrought back problems. Stuart McGill is interviewed by guest host Stephen Salzmann, Medcan's director of fitness. For complete show notes, visit eatmovethinkpodcast.com.
Eat Move Think is produced by Ghost Bureau.
Follow Shaun Francis on Twitter and Instagram, and Medcan @medcanlivewell.
Is the COVID-19 virus really able to waft about on tiny aerosol droplets for tens of metres through HVAC systems? How possible is it to catch the virus from an elevator button or a playground slide? Lots of people have lots of worries about catching COVID — but how is it really transmitted? To find out, guest host Dr. Peter Nord, chief medical officer of Medcan, interviews two experts: Queen’s University medical school infectious disease chair Dr. Gerald Evans, and Rutgers University virologist Dr. Emanuel Goldman. For complete show notes, visit eatmovethinkpodcast.com.
Eat Move Think is produced by Ghost Bureau.
Follow Shaun Francis on Twitter and Instagram, and Medcan @medcanlivewell.
Travel restrictions are easing for some countries, and some of us are considering air travel. So what special considerations should you take the next time you find yourself on a plane? How can you mitigate infection risk when flying? To investigate, guest host Dr. Aisha Khatib, the clinical director of travel medicine at Medcan, interviews Dr. Vincent Poirier, a medical advisor to both Air Canada and Air Transat and an assistant professor at the McGill University medical school. For complete show notes, visit eatmovethinkpodcast.com.
Eat Move Think is produced by Ghost Bureau. Follow Shaun Francis on Twitter and Instagram, and Medcan @medcanlivewell.
Do you find yourself exercising and eating well but it doesn’t seem to make any difference? In this episode, the registered dietitian Leslie Beck, Medcan’s director of food and nutrition and a columnist at the Globe and Mail newspaper, steps in as a guest host to describe eight common calorie blunders that could be keeping you from losing weight—and provides tips on how to solve them. For complete show notes, visit eatmovethinkpodcast.com.
Visit Leslie’s website at lesliebeck.com. Follow her on Twitter @lesliebeckrd.
See Leslie’s Globe and Mail columns.
Leslie Beck also did a webinar on Common Calorie Blunders for Medcan which is archived on YouTube. Here’s the link.
Eat Move Think is produced by Ghost Bureau. Follow Shaun Francis on Twitter and Instagram, and Medcan @medcanlivewell.
Maybe you haven't been on a sports team for years. Maybe you've never even played a sport. But as we embark on this pandemic-inspired societal reboot, maybe you’re thinking of taking something up. So which sport should you pursue? What's the best sport for long-term health and fitness? Host Shaun Francis investigates with triathlon historian Bob Babbitt, football-is-medicine pioneer Peter Krustrup and hockey evangelist Lawrence Spriet, among others. For complete show notes, visit eatmovethinkpodcast.com.
There’s a national effort underway to get people to download what’s known as a contact tracing app. To help listeners understand why they’re so important, Eat Move Think host Shaun Francis talks to the University of Waterloo math PhD candidate who pioneered the “decentralized Bluetooth exposure notification” technology that started it all—James Petrie, the director of research at Covid Watch. Also featuring an interview with Florian Kerschbaum, the director of the University of Waterloo’s Cybersecurity and Privacy Institute. Visit eatmovethinkpodcast.com for complete show notes.
Mentioned in this episode:
James Petrie’s co-founder in Covid Watch is Tina White. Here’s her profile at Stanford.
At 55, Deedee Moscoe looked around one day and realized her life needed a reboot. Caring for her aging parents left her without any time for her career—or herself.
Deedee’s journey to remake her life is chronicled in a documentary called Hack Your Age, airing on Zoomer Media’s Vision TV. It’s also emblematic of the moment we’re in, as society returns to the next normal. With host Shaun Francis, Deedee explores a typically human dilemma with extraordinary honesty and humour.
By devoting so much of our attention to stopping the spread of COVID-19, with lockdowns, with physical distancing measures, by closing borders and many businesses, are we ignoring the possibility we could be harming population health in other ways? That’s what host Shaun Francis explores with Dr. Vivek Goel, member of the federal government’s COVID-19 Immunity Task Force and vice-president of research and innovation, and strategic initiatives, at the University of Toronto.
Mentioned in this episode:
Vivek Goel’s podcast is What’s Next and it’s produced by the University of Toronto.
He’s on the federal government’s COVID-19 Immunity Task Force.
Find the POST Promise here and here’s the federal government press release.
What’s the objective for COVID-19 management? Is the model to eradicate the virus altogether? To contain it until we have a vaccine? And how does that objective affect our U.S. border strategy? Irfan Dhalla is a physician and a vice-president at Unity Health Toronto who is challenging policy makers to think about such issues. In this episode, he and host Shaun Francis engage in a fulsome debate about the future. For complete show notes visit eatmovethinkpodcast.com.
Follow Irfan Dhalla on Twitter @irfandhalla and Shaun Francis @shauncfrancis.
Dr. David Carr is an ER doc who has been on the front lines caring for patients affected by COVID-19 in Toronto. Host Shaun Francis spoke to Dr. Carr about the mistakes we’ve made these last few months, what it’s like to tell someone they’re infected with COVID, and the dangerous resource crunch we’re facing as the health care system tackles the elective surgery backlog while still fighting the pandemic—with flu season around the corner.
Follow Dr. David Carr on Twitter @davidcarr333. For complete show notes go to eatmovethinkpodcast.com. Please subscribe and rate us on your favourite podcast platform. Eat Move Think host Shaun Francis is Medcan’s CEO and chair. Follow him on Twitter @shauncfrancis. Connect with him on LinkedIn. And follow him on Instagram @shauncfrancis. Eat Move Think is produced by Ghost Bureau.
Exercise is the most important thing you can do to help yourself cope. But the pandemic makes it difficult for us to get physical activity. Host Shaun Francis spoke with brain health expert Dr. Jennifer Heisz, the professor who leads McMaster University’s Neurofit Lab, to learn a set of easy-to-follow tips and tricks that use physical activity to decrease stress even in these uncertain times.
For complete show notes go to eatmovethinkpodcast.com. Please subscribe and rate us on your favourite podcast platform. Eat Move Think host Shaun Francis is Medcan’s CEO and chair. Follow him on Twitter @shauncfrancis. Connect with him on LinkedIn. And follow him on Instagram @shauncfrancis. Eat Move Think is produced by Ghost Bureau.
The need for more testing has existed throughout the pandemic. To stop COVID-19, you need to be able to see it and assess how many people have it. Most jurisdictions in North America are nowhere near the ideal yet. To learn what’s going on, host Shaun Francis spoke to one of the most outspoken of the experts on the issue, Dr. Lauren Lapointe-Shaw, a clinical epidemiologist.
For complete show notes go to eatmovethinkpodcast.com. Please subscribe and rate us on your favourite podcast platform. Eat Move Think host Shaun Francis is Medcan’s CEO and chair. Follow him on Twitter @shauncfrancis. Connect with him on LinkedIn. And follow him on Instagram @shauncfrancis. Eat Move Think is produced by Ghost Bureau.
A recent poll revealed that 50% of us feel our mental health has worsened since the pandemic started. Dr. Jonathan Danson is a clinical psychologist who believes that the extra time we all have, from not having to commute or take kids to sports practices, is particularly difficult for high achievers. He says it induces “analysis paralysis,” and his prescription for how to address that forms a large part of his conversation with host Shaun Francis.
Please subscribe and rate us on your favourite podcast platform. Visit eatmovethinkpodcast.com for complete show notes. Eat Move Think host Shaun Francis is Medcan’s CEO and chair. Follow him on Twitter @shauncfrancis. Connect with him on LinkedIn. And follow him on Instagram @shauncfrancis. Eat Move Think is produced by Ghost Bureau.
Why do some large gatherings of people become superspreader events, while some do not? Jonathan Kay is a Canadian journalist who compiled a database of the most important COVID-19 clusters. His analysis features surprising implications for business and government, and may help all of us return to work safely — as well as make life more enjoyable over the next few months.
Please subscribe and rate us on your favourite podcast platform. Visit eatmovethinkpodcast.com for complete show notes. Follow Jonathan Kay on Twitter @jonkay. Eat Move Think host Shaun Francis is Medcan’s CEO and chair. Follow him on Twitter @shauncfrancis. Connect with him on LinkedIn. And follow him on Instagram @shauncfrancis. Eat Move Think is produced in conjunction with Ghost Bureau.
What’s to come? For those seeking guidance, we checked in with the Mayo Clinic’s Dr. Kai Singbartl. He’s the chair of infection control and prevention at Mayo Arizona, and he spoke to Medcan’s chief medical officer, Dr. Peter Nord, about the COVID-19 therapies that excite him, and when to expect a vaccine.
Also, please check out Medcan’s Dr. David Carr on the Toronto Star’s This Matters podcast.
Please subscribe and rate us on your favourite podcast platform. Eat Move Think host Shaun Francis is Medcan’s CEO and chair. Follow him on Twitter @shauncfrancis. Connect with him on LinkedIn. And follow him on Instagram @shauncfrancis. Eat Move Think is produced in conjunction with Ghost Bureau.
Coronavirus has compressed all the different parts of our lives into one place—the home. So Shaun consulted with an expert in work/life balance on how to navigate our new reality. Stew Friedman is an emeritus professor at Wharton business school. He founded the Wharton Leadership Program and its Work/Life Integration Project. He’s also a bestselling author and the coauthor of this spring’s fascinating book, Parents Who Lead.
Please subscribe and rate us on your favourite podcast platform. Follow Stew Friedman on Twitter @StewFriedman. Buy his book, Parents Who Lead, at Amazon or Indigo. Eat Move Think host Shaun Francis is Medcan’s CEO and chair. Follow him on Twitter @shauncfrancis. Connect with him on LinkedIn. And follow him on Instagram @shauncfrancis. Eat Move Think is produced in conjunction with Ghost Bureau.
Our relationship with food has changed since social distancing began. We’re eating in more. We're worrying whether food will be available. And we’re indulging more. So for this episode, we decided to feature a conversation between Medcan’s two in-house food experts: Leslie Beck is the nutrition columnist for The Globe and Mail and Medcan’s director of food and nutrition. Jason Smidt is the executive chef of Nourish by Medcan, our food delivery service.
Please subscribe and rate us on your favourite podcast platform. Follow Leslie Beck on Twitter @LeslieBeckRD and Jason Smidt on Instagram @nourishchefjay. View the Nourish by Medcan menu. Eat Move Think host Shaun Francis is Medcan’s CEO and chair. Follow him on Twitter @shauncfrancis. Connect with him on LinkedIn. And follow him on Instagram @shauncfrancis. Eat Move Think is produced in conjunction with Ghost Bureau.
Epidemiologists are researchers who study disease outbreaks—how they happen and how long they’ll last. One of the world’s foremost is Dr. David Fisman, a professor at the University of Toronto’s Dalla Lana School of Public Health and a practicing infectious diseases clinician at Toronto Western Hospital. Shaun Francis interviewed Dr. Fisman about how long we’ll have to live with social distancing, when life will return to normal—and what happens next.
Please subscribe and rate us on your favourite podcast platform. Follow Dr. Gina Di Giulio on Twitter @DrGinaPsych. Eat Move Think host Shaun Francis is Medcan’s CEO and chair. Follow him on Twitter @shauncfrancis. Connect with him on LinkedIn. And follow him on Instagram @shauncfrancis. Eat Move Think is produced in conjunction with Ghost Bureau.
We’re all dealing with anxiety lately. What do we do if things start to spiral? How do we manage our thoughts when the future is so unpredictable? What if it all starts to seem like a little too much? Medcan Director of Mental Health Dr. Gina Di Giulio, a clinical psychologist, has a frank, authentic and grounded discussion with Eat Move Think executive producer Christopher Shulgan that walks through real situations and how to manage them. “We can all cope better than we think,” says Dr. Di Giulio.
Please subscribe and rate us on your favourite podcast platform. Follow Dr. Gina Di Giulio on Twitter @DrGinaPsych. Eat Move Think host Shaun Francis is Medcan’s CEO and chair. Follow him on Twitter @shauncfrancis. Connect with him on LinkedIn. And follow him on Instagram @shauncfrancis. Eat Move Think is produced in conjunction with Ghost Bureau.
What’s to come as this pandemic develops? How far might governments go to prevent the spread of the coronavirus? The problem is, we just don’t know. So to confront some concrete scenarios, we interviewed an on-the-ground observer in Spain, another Western democracy, but one with 22 times the number of COVID-19 cases, to learn what life is like there—in one possible future scenario for Canada. The interview turned out to be sobering—and illuminating.
Please subscribe and rate us on your favourite podcast platform. Eat Move Think host Shaun Francis is Medcan’s CEO and chair. Follow him on Twitter @shauncfrancis. Connect with him on LinkedIn. And follow him on Instagram @shauncfrancis. Eat Move Think is produced in conjunction with Ghost Bureau.
How do you work out when you’re self-isolating? It’s an important question. Even if social distancing has you trapped inside, exercise is important for immune function and mood. It’s also the secret to a good night’s sleep. Here, Medcan Director of Fitness Stephen Salzmann provides listeners with the basic principles that go into any workout session, outlining a series of strength-building push and pull exercises that’ll keep you fit even when you’re trying not to leave your house.
This episode guest hosted by executive producer Christopher Shulgan. Eat Move Think host Shaun Francis is Medcan’s CEO and chair. Follow him on Twitter @shauncfrancis. Connect with him on LinkedIn. And follow him on Instagram @shauncfrancis. Eat Move Think is produced in conjunction with Ghost Bureau.