The Lifestyle Medicine Show Powered by My Viva

My Viva Plan
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What happens when cutting-edge clinical care meets the lived experience of sustainable wellness? Welcome to The Lifestyle Medicine Show Powered by My Viva—where science, compassion, and innovation come together to explore the power of Lifestyle Medicine inside and outside the clinic. In each episode, My Viva founder Loreen Wales joins forces with Dr. Prerana Rudrapatna, a passionate advocate for lifestyle-driven health transformation. Together, they unpack real stories, clinical strategies, and the challenges of bringing behavior change science into everyday care. Whether you're a physician, dietitian, psychologist, or health coach, this show is for you—practical, evidence-informed, and built to inspire brave conversations about how we care for our patients and ourselves. Listen in, learn forward, and lead well.

  1. 5d ago

    How To Talk To Your Doctor About Your Weight

    You get about fifteen minutes with your doctor, and weight may be the hardest thing in the room to bring up. Either it gets mentioned in passing ("you might want to lose a few pounds") or you want to raise it yourself and don't know how. Michael is joined by Loreen Wales, CEO of My Viva and Registered Dietitian, and first-time guest Dr. Cora Spaulding, a physician board certified in lifestyle medicine, obesity medicine and family medicine. They explain why this conversation is hard for patients and clinicians alike, then lay out what to do before, during and after an appointment so you walk out heard. Three listener mailbag questions close the episode. In this episode Why it's so hard. Appointments are short and neither side is practised at the conversation. Dr. Cora cites an Italian study where doctors held back because they assumed patients didn't want to be asked, when most did. Shame in the room. Loreen says weight is the most sensitive topic she discusses with patients. In 28 years, she has never found motivation to be what's missing. "Obesity is an inside job." Dr. Cora explains that weight has been reduced to appearance and "calories in, calories out." The visceral fat around the organs does the most harm, and it releases hormones that affect the whole body, including the brain. The visit starts before you arrive. "The most important part of the visit is outside the exam room." Decide on your top two or three concerns and write them down. Bring your own data. Loreen explains why My Viva Plan includes daily reflections: a few data points on movement, sleep, food and mood let patients spot their own patterns. Dr. Cora, who has used My Viva with patients, says a summary of trends can save five minutes of a visit. What we think we do. Loreen's example: the patient who reported exercising four to five times a week and one beer a week, then tracked it and found one workout and ten beers in two weeks. Time, agenda, teach-back. Ask how much time you have, set a shared agenda with your doctor, then repeat the plan back to confirm you both agree. You are not a passenger. Loreen: "You're the pilot. I will only ever be your co-pilot." If you feel judged, say so. Dr. Cora encourages patients to name language they don't like, and to rehearse it beforehand. People living with obesity often avoid preventive visits because of past experiences. After the visit. Book follow-ups, referrals and labs before you leave, and ask whether your next appointment can be longer. From the mailbag "If my doctor brings up my weight, does that mean they've decided everything else is my fault?" No. Weight is one of several factors that affect health, and raising it isn't an indictment. Dr. Cora notes that guidelines suggest doctors ask permission first: "Do you mind if I talk to you about your weight?" "Can I tell my doctor that talking about this is hard for me, or is that overstepping?" Tell them, and tell them why. Some doctors have never dealt with obesity themselves and may not know how it lands. Holding it back makes their job harder. "Is it weird or rude to record my appointment or bring someone with me?" Neither, as long as you ask first. Dr. Cora sometimes has family members call in. Loreen often asks for whoever buys the groceries and does the cooking to join. Many clinics now use AI scribes, so you can also ask for a copy of the visit summary. The numbers Doctors raised weight with only 36% of patients with clinical obesity, while 80% of those patients wanted to be asked (Italian study cited by Dr. Cora) Doctors interrupt patients 67% of the time, after about 11 seconds Patients forget 40 to 80% of what was discussed once they leave the room Your appointment game plan Before: Write down your top two or three questions or concerns Summarize your own data as trends, such as a blood pressure range Bring your medications and supplements Consider bringing a support person, or plan to record During: Ask how much time you have Share your list and ask what your doctor wants to cover Repeat the plan back before you leave Ask how to follow up on anything you didn't get to After: Book follow-ups, referrals and labs on your way out Ask for a longer appointment next time if you want to discuss weight in depth Ask your doctor which data points would be useful to track Chapters 00:00 Introduction and disclaimer 00:52 Welcome, and meet Dr. Cora Spaulding 01:54 "How do I bring up my weight?" 02:28 Why the conversation is hard for both sides 05:02 Shame, judgment and the motivation myth 06:48 Obesity is an inside job 08:07 Before the visit: how to prepare 10:51 Daily reflections and bringing your own data 14:36 Telling your story with trends 16:39 During the visit: time, agenda and teach-back 18:59 Patient, not passenger 23:45 What to do if you feel judged 25:37 After the visit 30:20 Mailbag: "Is everything my fault?" 31:53 Mailbag: "Can I say this is hard for me?" 32:49 Mailbag: "Is it rude to record?" 37:00 One thing to do before your next appointment 38:50 Dr. Cora's Inside Out course Links and resources My Viva Plan: https://myvivaplan.com Dr. Cora Spaulding, Shared Clarity Health: https://sharedclarityhealth.com Free doctor visit guide: available at sharedclarityhealth.com Inside Out: an eight-week, small-group virtual course on understanding your weight, starting January 18. Join the wait-list at sharedclarityhealth.com/cohort Your hosts Michael Dargie, host Loreen Wales, CEO of My Viva and Registered Dietitian Guest: Dr. Cora Spaulding, board-certified physician in lifestyle medicine, obesity medicine and family medicine This podcast is for informational and educational purposes only and is not a substitute for professional medical advice. Always consult your treating physician or a qualified health-care provider before making changes to your diet, exercise or lifestyle. My Viva Plan: Lifestyle Medicine for Real Life. myvivaplan.com

    How To Talk To Your Doctor About Your Weight

  2. Sep 15

    The Caregiver's Dilemma

    More than half the women in Canada and more than four in ten men are looking after somebody: a parent, a partner, a kid, a neighbour. Most wouldn't call themselves a caregiver, and almost nobody asks how they're doing. Michael sits down with Dr. Prerana Rudrapatna, Chief Medical Liaison at My Viva Plan, to talk about the person sitting beside the patient at every appointment. They cover what caregiving does to sleep, eating and energy, why "are you looking after yourself?" is the wrong question, and which Canadian supports exist for people who feel they can't take a break. In this episode The hidden patient. Dr. Prerana describes three people: the 47-year-old answering every question for a parent with dementia while their own diabetes review is overdue, the 71-year-old caring for a partner after a stroke, and the 39-year-old in the sandwich generation raising kids and caring for a parent. Why it gets missed. People step into the role gradually or suddenly, and few take on "caregiver" as an identity. The appointment belongs to someone else, so the caregiver's health goes uncharted. What it does to the body. Sleep is often the first thing to go. Poor sleep affects hunger hormones, so eating patterns change, meals get skipped and fatigue sets in. A better question. "Are you looking after yourself?" gets brushed off with a quick yes. Dr. Prerana suggests an open question that starts with "what", such as: "What are some things you're doing to look after your own health so you can show up as the best caregiver?" Beyond the bubble bath. Baths and hot tea are fine. The harder work is emotional: processing a new identity, guilt, and grief for the life you thought you'd be living. Rest counts only if you come back rested, so the work laptop stays home. Where My Viva Plan fits. Daily reflections help caregivers notice how they feel and how that shapes their behaviour. Worksheets cover values, affirmations and a vision for your own health. Dr. Prerana shares how parents of children with type 1 diabetes use the platform for their own reflection while the meal plans are set to the child. Resentment, guilt and respite. Feeling resentful or guilty is common. Canadian supports include provincial respite and home care, adult day programs, caregiver associations, EI caregiving benefits and the Canada caregiver credit. Finding your people. When her father was treated for a rare cancer, the clinic's information package included a support group for caregivers. Her mother went, and made a friend whose husband had the same condition. The numbers 52% of women and 42% of men aged 15 and older in Canada provide unpaid care to children or care-dependent adults (Statistics Canada, 2022) Among caregivers, 56% felt tired, 44% felt worried or anxious, 37% felt overwhelmed and 30% had disturbed sleep (Statistics Canada, 2022) Try this week If you're a caregiver: ask for help. Tell your own health-care provider you're caregiving, or call your employee and family assistance program and say, "I don't even know where to start." If you're a clinician: keep your radar on for who in the room is caregiving, and build a one-page list of local resources once so you can hand it over at every visit.   Links and resources My Viva Plan: https://myvivaplan.com Statistics Canada, caregiving in Canada (2022): https://www150.statcan.gc.ca/n1/daily-quotidien/221108/dq221108b-eng.htm EI caregiving benefits (Government of Canada): https://www.canada.ca/en/services/benefits/ei/caregiving.html Canada caregiver credit (Canada Revenue Agency): https://www.canada.ca/en/revenue-agency/services/tax/individuals/topics/about-your-tax-return/tax-return/completing-a-tax-return/deductions-credits-expenses/canada-caregiver-amount.html Alzheimer Society of Canada: https://alzheimer.ca Provincial health lines: call 8-1-1 in most provinces for local respite and caregiver associations If you or someone you know is in crisis, call or text 9-8-8, Canada's Suicide Crisis Helpline, any time: https://988.ca Benefit rules change. Check canada.ca and your province for current eligibility and amounts. Your hosts Michael Dargie, host Dr. Prerana Rudrapatna, Chief Medical Liaison, My Viva This podcast is for informational and educational purposes only and is not a substitute for professional medical, financial or legal advice. Always consult your treating physician or a qualified health-care provider before making changes to your diet, exercise or lifestyle. My Viva Plan: Lifestyle Medicine for Real Life. myvivaplan.com

    The Caregiver's Dilemma

  3. Sep 1

    Loneliness Is a Health Risk: What Isolation Does to Your Body

    Michael opens with a confession: some weeks go by without a single real conversation. He has thanked the cashier, sat through a work call with every camera off and texted a friend a raccoon video, and that was the week. He'd tell his doctor about his blood pressure any day, but not about being lonely. So he asks Loreen Wales, CEO of My Viva and Registered Dietitian, and Dr. Prerana Rudrapatna, Chief Medical Liaison, whether this is a health problem or whether he's being dramatic. Their answer is that it's a health problem. They cover the difference between being lonely and being alone, what disconnection does to the body, how it shows up in a clinic, why it gets missed, and what helps. Two listener mailbag questions close the episode. In this episode What counts as connection. Dr. Prerana breaks it into structure (how many relationships, how varied, how often), function (what each one gives you) and quality (how satisfying it is). The nod from the regulars at the gym counts. Lonely vs. isolated. Social isolation is objective: the number of contacts you have. Loneliness is subjective: the gap between the connection you have and the connection you want. You can be lonely in a crowd, and one or two people you can be fully yourself with lowers your risk. Why the body reacts. Humans are wired to be interdependent. The brain reads separation as danger and switches on the stress response, which can drive low-grade inflammation and compound existing health conditions. Who is affected. It isn't only seniors. Loreen shares the World Health Organization and Statistics Canada figures below. Scrolling as junk food. Social media offers a pseudo-connection, and scammers target lonely people, including through romance scams. The other pillars fall over. Cooking for one is a common reason people stop cooking, and Loreen describes the "tea and toast" pattern in older adults. Exercise is often social too, so the movement can disappear along with the people. Quick fixes. Alcohol, drugs and risky sex offer a moment of relief or connection and can do lasting damage. In the clinic. Loneliness rarely arrives labelled. Dr. Prerana describes the frequent visitor who mostly wants to talk, and explains why she now treats social connection as a lifestyle vital sign. Why it gets missed. Appointments are short and there's no billing code. Loreen argues it belongs to the whole care team, including dietitians, nurses, pharmacists, physios and kinesiologists. Life transitions as red flags. Bereavement, divorce, a new baby or a family member's diagnosis are moments to ask about eating, sleep, alcohol and support. A prescription for connection. Asking the question without offering a resource isn't enough. Dr. Prerana names two tools she uses: Meetup and Timeleft. From the mailbag "If I'm lonely at my age, is that just evidence that I'm the problem?" No. Chronic loneliness heightens the stress response and the negative self-talk that comes with it, so the feeling that everyone has figured you out is part of the state you're in. Dr. Prerana suggests working through it with a health-care provider, counsellor or coach. Loreen suggests texting a friend you haven't talked to in a while, who will almost certainly be glad to hear from you. "How do I tell my doctor I'm lonely without it going in my chart as 'this guy's depressed'?" Name the fear out loud. Dr. Prerana offers wording along these lines: "I want to talk about something, and I'm worried about having a label put on me. I can't tell whether this is depression or whether I'm lonely and need resources." Feeling low after a hard life event is a normal human response. If depression is part of the picture, that is worth knowing, and your clinician can only sort it out if you tell them everything. The numbers About 1 in 6 people worldwide are affected by loneliness (World Health Organization, 2025) Social isolation affects up to 1 in 3 older adults and about 1 in 4 adolescents (WHO, 2025) More than 871,000 deaths a year are linked to loneliness and social isolation, roughly 100 every hour (WHO, 2025) 19% of Canadian seniors aged 65 and over reported loneliness in 2019–2020, rising to 38% among those facing barriers to social participation (Statistics Canada) Social isolation is associated with about a 29% higher risk of premature death (U.S. Surgeon General's Advisory, 2023) Poor social connection is associated with about a 29% higher risk of heart disease and a 32% higher risk of stroke (U.S. Surgeon General's Advisory, 2023) Chronic loneliness and isolation are associated with about a 50% higher risk of dementia in older adults (U.S. Surgeon General's Advisory, 2023) People who are frequently lonely are more than twice as likely to develop depression (U.S. Surgeon General's Advisory, 2023) These are associations from observational research. As Dr. Prerana says in the episode, you can't run a placebo-controlled trial on friendship. Questions to bring to your appointment Raise it at the start of the visit, not the end. How often do I feel I lack companionship? How often do I feel left out? How often do I feel isolated from others? Then ask: "What community programs or social prescribing options are available near me?" Try this week Text one person you already like and haven't spoken to in a while Attach a person to something you already do, such as a walk, a workout or a meal Make it recurring. Michael's version is a 20-minute Friday call with two other entrepreneurs. Links and resources WHO IRIS: From loneliness to social connection WHO news release, 30 June 2025 Statistics Canada, Health Reports: Immigrant status and loneliness among older Canadians Comfort Life: Seniors and loneliness Timeleft 9-8-8: Suicide Crisis Helpline Your hosts Michael Dargie, host Loreen Wales, CEO of My Viva and Registered Dietitian Dr. Prerana Rudrapatna, Chief Medical Liaison, My Viva This podcast is for informational and educational purposes only and is not a substitute for professional medical advice. Always consult your treating physician or a qualified health-care provider before making changes to your diet, exercise or lifestyle. My Viva Plan: Lifestyle Medicine for Real Life. myvivaplan.com

    Loneliness Is a Health Risk: What Isolation Does to Your Body

  4. Jul 31

    Exercise and Mental Health: The Brain-Body Connection in Chronic Disease

    Every one of us has been handed the same advice at some point in a low stretch: get some fresh air, go for a walk, you'll feel better. Host, Michael Dargie opens this episode by admitting how much that advice used to irritate him. "If I had the energy to go for a walk," he says, "I wouldn't need the walk. That's the whole problem — the thing you're prescribing requires the thing I've run out of." So he puts it straight to his two guests My Viva's Chief Medical Liaison Dr. Prerana Rudrapatna, and My Viva's Director of Fitness, Shara Vigeant. When you tell someone to exercise for their mental health, is that real medicine with real biology behind it? Or is it just a socially acceptable way of telling someone to cheer up? The answer, it turns out, is both more scientific and more forgiving than expected. Dr. Prerana walks through what actually changes inside the brain when you move — brain-derived neurotrophic factor, serotonin, the same molecular targets our antidepressants are aimed at — and points to a 2024 BMJ network meta-analysis of 218 studies and more than 14,000 participants that found something genuinely counterintuitive: people with depression did better when their exercise was prescribed for them than when they were handed choice and autonomy. Shara translates all of it into the language of the coaching chair, breaks down the three neurotransmitters she explains to every new client, and makes the case that has become her signature on this show — that five minutes counts, that movement snacks are not a consolation prize, and that 150 minutes a week is the destination, not the entry fee. Along the way the conversation goes places a fitness episode usually doesn't. Michael asks the two of them how they handle their own sedentary days, and neither pretends to be perfect. Listeners write in with the questions they were too embarrassed to ask out loud — about still having bad days on medication, and about how intimidating it feels to walk through a gym door when you are in pain, out of shape, or barely holding it together. And the episode closes on a piece of homework so small it almost sounds like a trick: write down five ways you could move your body this week that would actually bring you joy. The through-line is self-efficacy — the belief, built by doing rather than by being encouraged, that you can handle hard things. As Shara puts it: opening the gym door is the biggest lift you'll make all day. Key Highlights "If I had the energy to go for a walk, I wouldn't need the walk." Michael's opening confession sets the tone for the whole episode. Shara's response is the one every listener in a low stretch needs to hear first: that objection isn't resistance or laziness — it's an accurate description of how depression works. People know they should walk. They know movement helps. What they don't have is the energy or the motivation to start. "If it were that easy," she says, "everybody would be doing it." Before anything else, the feeling gets acknowledged as real. Exercise used to be the last thing offered. That's changing. Dr. Prerana explains that in conventional treatment planning, exercise has typically arrived as the complementary or adjunct option — something suggested after medication or cognitive behavioural therapy has already fallen short. Over the past two or three years, the lifestyle medicine movement has been pushing hard to move it to the front of the line, prescribed early and alongside medication and therapy, because the effects have proven comparable and robust. She's also noticing the push coming from an unexpected direction: patients themselves, asking their psychiatrists what else they can do. The 2024 BMJ finding that surprised everyone: prescription beat choice. Dr. Prerana cites a large network meta-analysis published in The BMJ — 218 studies, more than 14,000 participants — examining what type and dose of exercise works best for major depression compared with therapy and medication. Walking or jogging, yoga, and strength training showed the strongest effects, and effects were proportional to the intensity prescribed. But the finding that stopped the room was this: interventions that gave participants more autonomy and more choice showed weaker results than structured, prescribed programmes. Told "do a bit of exercise, whatever you like, see you in three months," people did worse. Which may say a great deal about the self-starting trouble that comes with depression in the first place. BDNF, in plain English. Michael stops the conversation to make someone define it, which is exactly his job. Brain-derived neurotrophic factor is a protein your own body makes. It tends to sit low in people experiencing depression, and exercise raises it. It supports the growth and survival of neurons and the strength of the connections between them, which is what underpins emotional regulation, resilience under stress, neuroplasticity, and learning. Dr. Prerana noted on air that it's found on chromosome 11 and flagged it for fact-checking — we checked, and she's right. The practical version: get in the habit of building resilience through daily activity, and when traffic makes you late and the negative self-talk starts, you bounce back faster. Shara's three chemicals. When a client asks why exercise is going to help, Shara doesn't hand over a workout — she explains the mechanism first. Serotonin regulates mood, emotional well-being and sleep. Dopamine drives motivation, reward, pleasure, and the feeling of being engaged with your life. And endorphins — her personal favourite — are the feel-good chemicals that reduce stress and lift your mood after. Understanding why the prescription works is itself part of the prescription. Movement snacks, and the case for five minutes. "It doesn't have to be grandiose to be effective." If 15 minutes feels impossible, does five feel doable? Laps around the house. Up and down the stairs. Enough to shift the chemistry and shift the mood. Shara argues the fitness industry has been too rigid for too long, and that what works for you today might not work tomorrow — which is fine, because the goal is finding what you can realistically do and what brings you joy. 150 minutes is the destination, not the entry fee. The guidelines — 150 minutes of moderate activity plus two muscle-strengthening sessions a week — are excellent, and both guests stand behind them for long-term cardiometabolic health. But for someone struggling with their mental health who can't yet manage five minutes, that number reads as a barrier rather than a goal. Start where you are. Five minutes gets you closer to 150 than zero does. Exercise and the drug are often aimed at the same target. This is the episode's most quietly radical idea. Antidepressants work on serotonin — helping it hang around in your body longer before it gets broken down. But serotonin is endogenous: your body already makes it. Same with insulin in type 2 diabetes; the problem often isn't that you have none, it's that it isn't working properly, and exercise increases the sensitivity of your GLUT4 receptors so the insulin you do have gets used more effectively. Same molecules, same pathways, same targets. Dr. Prerana's ask of her colleagues: clinicians routinely explain how a drug works — take the extra minute and explain the mechanism of action of exercise too. Different exercise for different conditions. Aerobic exercise and strength training — cycling, swimming, running — carry the strongest evidence for raising BDNF and helping with mild-to-moderate depression. Strength training in particular, and especially in women, builds a sense of accomplishment that improves self-efficacy and directly counters feelings of worthlessness. Exercise isn't one undifferentiated thing any more than medication is. Self-efficacy: showing up mad, sad, happy or angry. Shara's definition is refreshingly unacademic — it's the strong sense of self that comes from doing hard things and finishing them. I did the thing. I didn't want to do the thing. I did it anyway. You can build it on five minutes a day. And the way you build it is not by hitting a perfect hour in a perfect window, but by showing up however it looks. Shara is candid that she uses exercise to manage her own anxiety, and that she can feel it creeping in on the days she doesn't move. The clinician is a patient too. Michael flips the question on his guests, and neither dodges it. Shara — 25 years in the industry — says simply, "walk the talk," and describes a watch that nags her to stand, scheduled workouts, lunch-break walks, and the discipline of zooming out to look at the week or the month rather than judging herself on a single bad day. Dr. Prerana talks about charting standing up, pacing during phone appointments, doing squats between calls, a sit-stand desk, and a walk right after a meal to blunt the blood sugar spike. Her most useful confession is about her own internal dialogue: instead of overcorrecting for a week of sitting with a heavy gym session that leaves her injured and out for a fortnight, she tells herself today I'm going to stretch and foam roll, and the gym is tomorrow. Eventually your body starts asking. Shara's observation is that once movement is genuinely part of your life, your body — not your brain — becomes the one issuing reminders. Miss a few days and you'll wake up to a body that is, in her words, a little angry with you. Dr. Prerana had felt exactly that on the morning of the recording. The momentum cascade. Dr. Prerana describes something most people have lived without naming: on the mornings she's headed to the gym, everything downstream improves. Breakfast gets built properly — where's the protein, where's the fibre? The first meeting goes better. On the mornings she doesn't, it's coffee first and food an hour later, and the balance of the day is gone. "The heaviest door," as she puts it, "

    Exercise and Mental Health: The Brain-Body Connection in Chronic Disease

  5. Jul 15

    Which Supplements Are Worth It And Which Are Hype?

    Host, Michael Dargie, begins by sharing his own daily wellness routine: a glass of water, a multivitamin, vitamin D, magnesium, omega-3, creatine before the gym, a protein shake, and a high-fibre breakfast. It leads to a question many of us have asked ourselves: which of these supplements are genuinely supporting our health, and which might be unnecessary? Joining Michael are Loreen Wales, CEO of My Viva and Registered Dietitian, and Dr. Prerana Rudrapatna, My Viva's Chief Medical Liaison, for a thoughtful discussion on the role supplements can—and can't—play in supporting long-term health. Together, they explore the evidence behind popular supplements, the importance of prioritizing nutrient-rich whole foods, and when supplementation may be appropriate, particularly for those managing chronic conditions or addressing specific nutrient deficiencies. The conversation also highlights the importance of quality, safety, potential drug interactions, and seeking guidance from qualified healthcare professionals rather than relying on marketing claims or social media trends. Whether your supplement shelf is overflowing or you're simply trying to make informed choices, this episode offers practical, evidence-based advice to help you navigate an often-confusing marketplace. The takeaway is refreshingly balanced: supplements have an important role when used appropriately, but a healthy, varied diet remains the foundation of lifelong wellness. Key Highlights Food first, always. There is no supplement that delivers real benefit on top of a poor diet. Balanced eating is the foundation; supplements fill genuine gaps, they don't replace the work. Loreen's blunt verdict on the "supplement, supplement, supplement… oh, and maybe some food" pattern: "Completely backwards." Michael's stack held up surprisingly well. The things he's already taking — omega-3, magnesium, vitamin D, creatine, a 50+ multivitamin — happen to be among the most-studied supplements with the strongest evidence. Cautiously validated. Third-party testing is the single most important filter. Price does not equal quality. Look for NSF Certified for Sport, USP, or Informed Choice on the label, and use ConsumerLab.com to check for contaminants. Loreen's pick people love to sneer at — Centrum — earns her respect precisely because it's been third-party tested for decades, is affordable, and is available everywhere. (No kickbacks; she's said it her whole career.) "Natural" does not mean "no interactions." Dr. Prerana's key safety point: supplements are metabolized like drugs. St. John's Wort, for example, can ramp up the cytochrome system and quietly weaken oral contraceptives and blood thinners like warfarin — meaning treatment failure you'd never see coming. Always tell your treating team everything you're taking. The industry used to be the Wild West — and still has bad actors. When Loreen started 28 years ago, there were essentially no supplement regulations ("Someone could put dirt in a capsule and make any claim they wanted"). Canada now requires Natural Product Numbers and evidence behind claims, but contamination and mislabelling persist — from banned substances that get athletes suspended, to "olive oil" that isn't even olive oil. Blood panels won't hand you all the answers. For the vast majority of nutrients, serum levels don't reflect true body stores — your body pulls from reserves to keep your blood normal. Loreen (the "zinc queen" of her kidney-ward days) explains you often learn more from symptoms than a lab draw. Iron is the classic trap: check ferritin (stores), not just serum iron. Some markers are genuinely worth testing — vitamin D, B12, iron/ferritin — especially on medications like metformin, which depletes B12. Omega-3: right idea, rethink the source. Supplements matter most for people who don't eat fatty fish. But "eat fish three times a week" is not sustainable or affordable for landlocked populations — and the oceans can't supply it. Plant sources like flaxseed, chia, and hemp hearts are nutrient-dense alternatives. The influencer problem — where the experts respectfully clashed. Dr. Prerana argued social media is unavoidable and can be a starting point if you verify against evidence and your care team. Loreen pushed back hard on air: run in the opposite direction of anyone saying "I took this and look what happened." Her bake-show analogy landed the nuance — don't obsess over the perfect vanilla extract before you've learned to make the cake. The lightning round. Creatine — yes (5 g max; promising brain-fog research in women). Vitamin D — yes, especially over 50, darker skin tones, and Canadian winters (Oct–Mar we can't synthesize it; get 15–20 min of sun in summer). Protein powder — a tool, not a meal replacement; buy third-party tested. Collagen — thin evidence. Daily electrolytes — no, unless you're sweating heavily; skip the Gatorade for kids at meals. NAD+/resveratrol — expensive hype, minimal evidence. Lion's Mane/nootropics — unproven. Ashwagandha — some real research, but liver-toxicity cases exist and it can't outrun a bad lifestyle. L-citrulline — talk to a sports dietitian. You can't outrun a bad lifestyle. Loreen's closing sermon ties it to the pillars: you can't out-supplement poor diet, no exercise, bad sleep, unmanaged stress, or isolation. A pill won't do the work a life change does. See the right professional. A crucial nuance: many doctors — and even many dietitians — don't specialize in supplements. Ask directly how comfortable your provider is with this topic, and seek out someone (a dietitian, a sports dietitian, or a pharmacist) who genuinely digs into the science. Questions People Are Afraid to Ask "Can I just get a blood panel to show what I'm missing?" People do it — and Loreen visibly winced. For 99% of nutrients, serum levels won't tell you much because your body draws from stores. Start with diet and symptoms, and test the few markers that actually matter (vitamin D, B12, ferritin). "What supplement do you secretly wish people would stop buying without talking to a professional first?" Loreen: any supplement that isn't third-party tested — that's the real danger. Dr. Prerana: honestly, all of them — see a registered dietitian first and build a plan around your actual health history. Links & Resources Mentioned My Viva Plan — the app, and its Vivipedia feature for looking up whole-food sources of specific nutrients — https://www.myvivaplan.com ConsumerLab.com — independent supplement and food testing reports (membership) — https://www.consumerlab.com NSF Certified for Sport — third-party certification to look for — https://www.nsfsport.com USP (U.S. Pharmacopeia) Verified — third-party certification — https://www.usp.org Informed Choice / Informed Sport — third-party certification — https://www.informed-sport.com Centrum (50+ multivitamin) — third-party tested, widely available — https://www.centrum.com Vega Protein & Vega Sport — Michael's protein powder, NSF Certified for Sport — https://www.myvega.com Michael's picks referenced on the show — Centrum and Vega — are noted here as the ones he mentioned taking, not as endorsements. Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice. Always consult your treating physician or a qualified health-care provider before making any changes to your diet, exercise, or lifestyle.

    Which Supplements Are Worth It And Which Are Hype?

  6. Jun 30

    Obesity Isn't A Willpower Problem: What Lifestyle Medicine Says About Weight

    Episode Summary In this episode of The Lifestyle Medicine Show powered by My Viva, Loreen Wales and Dr. Eunice Jacob-Charly, DO join the conversation to unpack what lifestyle medicine really says about weight, obesity, food noise, GLP-1 medications, body composition, and why weight is not simply a willpower problem. Together, they explore how sleep, stress, hormones, food environment, nutrition, movement, genetics, and emotional health all play a role in weight and long-term health. They also discuss why BMI is an incomplete measure, how body composition can offer a clearer picture, and why lifestyle medicine should be treated as the foundation for lasting change, not the backup plan. In This Episode You'll hear about: Why weight is not just about willpower How food noise affects eating choices The role of ultra-processed foods in cravings and overeating Why BMI does not tell the whole story How body composition scans can shift the conversation The importance of preserving muscle during weight loss What happens when GLP-1 medications are not paired with lifestyle support Why obesity is being reframed as a chronic disease How clinics can better support behaviour change Why shame does not create sustainable health How lifestyle medicine helps patients build long-term habits Key Takeaway Lasting change does not come from more shame, stricter rules, or blaming people for their weight. It comes from better support, better tools, and a deeper understanding of the many factors that shape health. Guests Loreen Wales, CEO of My Viva Dr. Eunice Jacob-Charly, DO, Founder of Unique Health Host Michael Dargie

    Obesity Isn't A Willpower Problem: What Lifestyle Medicine Says About Weight

  7. Jun 16

    Why Your Back Hurts — It's probably not what you think

    Back pain has a way of turning everyday life into a negotiation. Sitting at a desk, driving, standing up from the couch, lifting groceries, or picking something up from the floor can suddenly feel like a bigger deal than it should. In this episode of The Lifestyle Medicine Show Powered By My Viva, Michael Dargie brings that everyday frustration to Dr. Prerana, My Viva's Chief Medical Liaison, and Shara, My Viva Plan's Director of Fitness. Together, they talk through what may be happening when a person says, "My back hurts," and why the answer is often more layered than one single injury or one sore spot. Dr. Prerana explains how clinicians think through back pain: taking a clear history, doing a physical and neurological exam, and ruling out serious red flags such as bowel or bladder changes, unexplained weight loss, fever, night sweats, or neurological symptoms. She also reminds listeners that pain can be complex. Imaging may have a role, but results need to be interpreted in the context of the person's symptoms, history, and function. Shara brings the movement perspective, drawing on her experience training people and working with clients who struggled with low back pain. She explains how sedentary routines, weak glutes, reduced core strength, tight hips, tight hamstrings, stress, sleep, and work demands can all contribute to how the back feels. One of her key points is that where the pain shows up is not always where the root issue begins. The episode also gets practical. Dr. Prerana and Shara discuss why bed rest is not usually recommended as a long-term strategy, how to scale movement when pain is present, and why physiotherapy can help people understand their body mechanics. Shara also shares simple core stability exercises, including dead bugs, bird dogs, and side planks, along with the idea of "movement snacks" throughout the day. The central message is not to ignore pain or push through blindly. It is to get assessed when needed, rule out serious concerns, and then rebuild movement, strength, mobility, and confidence in a way that fits real life. Key Takeaways Back pain is multifactorial. It can involve the spine, nerves, muscles, movement patterns, stress, sleep, work demands, conditioning, and lifestyle habits. A clinical assessment matters. Dr. Prerana explains that healthcare providers look for red flags, take a history, and may do physical and neurological exams before deciding what comes next. Pain location does not always identify the root problem. Back pain may be connected to weakness, tightness, compensation patterns, or radiating pain from another area. Sitting for long periods can contribute to back discomfort by affecting hip mobility, glute strength, core strength, hamstrings, and pelvic positioning. Imaging can be useful in the right context, but it is not always the first or only answer. Results need to match the person's symptoms and exam. Dr. Prerana highlights pain perception as an important part of the conversation and references a My Viva Plan knee pain study where participants reported a reduction in perceived pain after a 12-week lifestyle-focused program. Mobility and flexibility are not the same. Shara explains that flexibility relates more to muscles, while mobility relates to joints moving through ranges of motion. Core stability and hip mobility are practical starting points. Shara recommends dead bugs, bird dogs, side planks, walking, mobility breaks, and scaling movement to what feels manageable. Key Moments / Timestamps [00:00] — Opening disclaimer: The episode begins with the show's educational framing and reminder to consult qualified healthcare providers before making changes. [00:52] — Meet the guests: Michael introduces Dr. Prerana, My Viva's Chief Medical Liaison, and Shara, My Viva Plan's Director of Fitness. [01:11] — "A regular guy with a back": Michael sets up the episode with the everyday reality of sitting, old injuries, and wondering what back pain really means. [02:00] — What clinicians look for first: Dr. Prerana explains history-taking, physical exams, neurological exams, and red flags. [03:44] — Pain is not always where the problem is: Dr. Prerana discusses radiating pain and why back pain can be difficult to locate cleanly. [04:37] — Why back pain is so common: Shara connects back pain to sedentary lifestyles, stress, lack of strength, sleep, work demands, and cumulative patterns. [05:24] — Sitting and the lower back: Shara explains how sitting can contribute to weak hips, glutes, and core muscles, along with tight hamstrings and glutes. [07:22] — What if the MRI is "fine"?: Dr. Prerana discusses imaging, structural findings, pain conversations, and why results need context. [09:23] — My Viva Plan pain-perception study: Dr. Prerana references a 12-week My Viva Plan study involving people with knee osteoarthritis and pain perception. [11:38] — Why bed rest is not the default: Dr. Prerana notes that avoiding bed rest has long been part of back pain guidance. [13:00] — How sitting makes the back "pay the bill": Shara explains compensation patterns, pelvic position, core weakness, and tight hips. [14:30] — Flexibility versus mobility: Shara clarifies the difference and explains why both matter. [15:26] — Strength training as mobility work: Shara describes lifting through ranges of motion as one way to build mobility. [17:36] — What happens after red flags are ruled out: Dr. Prerana talks about education, physiotherapy, daily movement mechanics, return to work, and mental health. [20:31] — Movement snacks and core stability: Shara recommends dead bugs, bird dogs, and side planks as simple core stability exercises. [23:16] — Movement at work: The conversation turns to doing practical movement breaks in an office setting. [24:39] — Should back pain mean rest?: Dr. Prerana and Shara discuss why pain may call for adjustment, not complete shutdown. [28:37] — Mailbag: Do bad backs run in families?: Dr. Prerana and Shara discuss family history, bone health, and being proactive. [30:07] — Mailbag: Exercise before weight loss?: Shara and Dr. Prerana explain why movement and strength can still be useful before weight loss happens. [32:16] — Final takeaway: Dr. Prerana emphasizes pain perception, graded exercise, and appropriate rehab; Shara emphasizes core strength and hip mobility. [33:54] — Closing: Michael ties the conversation back to movement, strength, support, and My Viva Plan resources. Links & Resources My Viva Plan: https://discover.myvivaplan.com

    Why Your Back Hurts — It's probably not what you think

  8. May 21

    What The New ACSM Strength Training Guidelines Mean For Everyday Health

    With Dr. Prerana Rudrapatna and Shara Vigeant  ·  Hosted by Michael Dargie  ·  Approx. 28 minutes In this episode For the first time in nearly two decades, the American College of Sports Medicine has updated its strength training guidelines — and the headline isn't a new rep scheme or a fancier protocol. It's that we've been making this much harder than it needs to be. Michael sits down with Chief Medical Liaison Dr. Prerana Rudrapatna and Director of Fitness Shara Vigeant to unpack what actually changed, why "it all works," and how to translate a major piece of clinical evidence into something a real person can do at home, on a chair, with a set of soup cans, or in the corner of a busy gym. Whether you're a clinician looking for a defensible way to prescribe movement, or someone who has been told to lift weights but never actually picked one up, this is the conversation that takes the noise out of strength training and puts the door — the heaviest weight you'll ever lift — back in reach. Featured experts Dr. Prerana Rudrapatna Chief Medical Liaison & Physician, My Viva Plan Dr. Prerana brings the clinical lens to The Lifestyle Medicine Show. In this episode she translates the new ACSM evidence into the realities of the exam room — the time pressures, the literacy gaps, the patients managing multiple conditions — and shows how a screening question and a structured tool can change a visit. Shara Vigeant Director of Fitness, My Viva Plan Shara has spent more than 20 years helping everyday people — not just athletes — build strength that carries into real life. A former competitive bodybuilder, she's honest about what does and doesn't happen when you start lifting, and she walks listeners through a complete 30-minute home routine in plain language. Chapter markers Time Chapter 00:00 Welcome & medical disclaimer 00:53 Opening hook — "I've been told my whole life to lift weights…" 01:32 Meet the experts: Dr. Prerana Rudrapatna and Shara Vigeant 02:13 What actually changed in the new ACSM guidelines 03:36 Why every modality counts: free weights, machines, bands, body weight 04:25 Why the average person should care about strength training 04:46 The mental-health connection: muscle–brain crosstalk 06:35 Will I get "big and bulky"? Shara's lived experience 08:32 Functional vs. strength training: where mechanical load fits in 09:58 What's getting in the way — in clinic and in life 11:23 How providers can prescribe with confidence (and where My Viva Plan fits) 13:11 The minimum effective dose: 2 sessions a week, as little as 20 minutes 13:53 Soup cans, milk jugs and progressive overload at home 15:41 A real 30-minute, full-body workout you can do with dumbbells 19:20 Prescribing for chronic conditions — go slow, refer out, build literacy 22:21 Bad back, arthritis, a sore knee — is strength training safe? 24:07 Consistency beats intensity, every single time 24:50 Michael's closing question for the person on the couch 25:48 "The heaviest weight you'll lift at the gym is the door" 26:57 Strength training isn't optional. It's foundational. 27:36 Sign-off   What you'll hear The headline of the update. The new ACSM guidelines pool more than 137 systematic reviews and 30,000-plus participants. The science of strength training hasn't been overturned — the prescription has been broadened. The focus has shifted from precise reps and sets to consistency, individualisation, and behaviour that actually sticks. The barrier was never the science. It was the noise around the science. Free weights, machines, resistance bands, body weight — the new guidance says it all works. Anywhere from 5 to 30 reps, 2 to 4 sets, two sessions a week, as little as 20 minutes. The door is now wide open. Strength training is a mental health intervention, too. Dr. Prerana shares what she learned at the Cleveland Clinic's Health and Wellness Preventive Medicine conference about muscle–brain crosstalk: stronger muscles, better mood, lower anxiety, sharper cognition. Strength training is also one of the most reliable levers for blood sugar, bone density and the prevention of age-related muscle loss. "I won't get big and bulky" — and even if you tried, it's not that easy. Shara spent six years training specifically to add size and explains, candidly, why the fear of "getting too big" is one of the most stubborn myths in women's fitness. The bigger risk by far is the one nobody talks about: being weak. Functional vs. strength: a useful clarification. Body-weight, bands and unilateral work build coordination and capability. But mechanical load — dumbbells, free weights, machines — is what builds bone density. The new guidelines make space for both, and the right answer is usually "yes, and." How clinicians can actually prescribe this. Dr. Prerana lays out three practical moves for providers: experience the patient hat yourself, prescribe slowly, and build a referral network of physiotherapists, kinesiologists and qualified fitness instructors. My Viva Plan is positioned as the tool that lets a provider deliver structured programming in a few clicks — with Shara's expertise built into the system. A 30-minute, full-body workout in plain English. Shara walks Michael through a complete two-day-a-week routine, built around push, pull, lunge, squat and loaded carry: goblet squat, one-arm dumbbell row, dumbbell chest press, dumbbell deadlift, standing shoulder press and a farmer's carry. Circuit style or set-by-set. Floor instead of a bench. Soup cans, then milk jugs, then dumbbells. Slow the eccentric to make light weight feel heavy. Two reps in reserve is plenty. Yes, even with a bad back, arthritis or a sore knee. Motion is lotion. Most of the injuries people fear come from being decommissioned, not from training. The right pathway is to clear the issue with a physiotherapist or clinician first, then build the strength that protects the joint long-term. Quotable moments "It has to challenge you to change you." — Shara Vigeant   "Motion is lotion." — Dr. Prerana Rudrapatna   "Consistency will beat intensity every single time." — Shara Vigeant   "The heaviest weight that you will lift at the gym is the door." — Shara Vigeant   "Strength training is not optional. It's foundational. That's how we're going to age well." — Shara Vigeant Key takeaways It all works. Free weights, machines, bands or body weight — the new ACSM guidance removes the barrier of "the one right way." Pick what you have access to and start. Two sessions a week is the floor, not the ceiling. As little as 20–30 minutes, twice a week, hits the threshold for meaningful change in strength, bone density and metabolic health. Being weak is a bigger injury risk than lifting. Muscle prevents falls, protects joints and lets you keep doing the things that make life worth living — from groceries to grandchildren. Progressive overload is non-negotiable — and it doesn't need a gym. Soup cans become milk jugs. Slow down the lowering phase. Add a rep. The principle is simple: challenge yourself to change yourself. Strength training is mental health care. The muscle–brain crosstalk is real. More muscle is linked with better mood, lower anxiety and reduced symptoms of depression. Clinicians: screen, prescribe slowly, refer out. Asking about physical activity tells the patient it matters. Use a structured tool (like My Viva Plan), and build a network of physios, kinesiologists and fitness pros to lean on. Chronic conditions are not a reason to opt out. Back pain, arthritis, a bad knee — these are reasons to start carefully with the right support, not to stay still. Starting is the first step. Walk to the gym door. Walk in. Walk back. Nobody in the gym is watching you — they're all worried about themselves. Build momentum from there. Resources & mentions My Viva Plan: the lifestyle medicine platform behind the show, with structured fitness programming developed under Shara Vigeant's direction — myvivaplan.com ACSM Strength Training Guidelines: the updated guidance from the American College of Sports Medicine referenced throughout the episode — a pooled synthesis of 137+ systematic reviews and over 30,000 participants. Cleveland Clinic — Health & Wellness / Preventive Medicine conference: the source of Dr. Prerana's reference to muscle–brain crosstalk. Companion episode: "Movement Is Medicine" — also featuring Dr. Prerana and Shara, on building the referral pathway and prescribing movement in primary care. Subscribe to The Lifestyle Medicine Show New episodes every two weeks. If today's conversation has you thinking about what your next steps could look like — that's exactly the point. Visit myvivaplan.com to learn how lifestyle medicine can work for you or your patients. This podcast is for informational and educational purposes only and is not a substitute for professional medical advice. Always consult your treating physician or a qualified health care provider before making any changes to your diet, exercise, or lifestyle.

    What The New ACSM Strength Training Guidelines Mean For Everyday Health
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About

What happens when cutting-edge clinical care meets the lived experience of sustainable wellness? Welcome to The Lifestyle Medicine Show Powered by My Viva—where science, compassion, and innovation come together to explore the power of Lifestyle Medicine inside and outside the clinic. In each episode, My Viva founder Loreen Wales joins forces with Dr. Prerana Rudrapatna, a passionate advocate for lifestyle-driven health transformation. Together, they unpack real stories, clinical strategies, and the challenges of bringing behavior change science into everyday care. Whether you're a physician, dietitian, psychologist, or health coach, this show is for you—practical, evidence-informed, and built to inspire brave conversations about how we care for our patients and ourselves. Listen in, learn forward, and lead well.

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