Eat Move Think (Medcan CEO Shaun Francis)

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.

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.

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. 

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.

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.

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.

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]

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.

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.

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.

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.

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.

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.

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]

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.

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.

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.

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.

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.

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 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

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

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.

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.

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]

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.

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.

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.

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

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.

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.

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]

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]

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.

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.

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 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.

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)

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. 

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.

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.

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.

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.

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.

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.

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.

“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 created serious air pollution, causing Environment Canada to recommend 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, Dr. Chris Chan, and wildfire smoke expert Dr. Stephanie Holm of the University of California, San Francisco. 

Check out the episode webpage for links and more info.

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

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]

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.

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.

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.

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

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.

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.

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

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]

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.

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.

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.

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.

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.

For years, 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.

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.

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]

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]

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]

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]

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.

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]

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.

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.

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.”

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.

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.

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.

“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.

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.

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.

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.

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.

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.

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]

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.

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 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.

This week it became apparent that the novel coronavirus, COVID-19, will not be contained and likely represents something that North America and the world will be navigating for months to come. Here, in a special episode, Shaun interviews Medcan Chief Medical Officer Peter Nord to create an audio explainer of the evolving situation at its most important inflection point yet.

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.

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.

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.

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.

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]

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.

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.

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.

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]

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.

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.