The Lifestyle Medicine Show Powered by My Viva

My Viva Plan
  • 1.0 (1)
  • Medicine
  • Updated Semimonthly

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. 4d ago

    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

  2. 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?

  3. 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

  4. 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

  5. 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

  6. May 8

    Movement is Medicine

    In this episode of The Lifestyle Medicine Show powered by My Viva Plan, the conversation centres around a deceptively simple idea: movement is medicine. Host Michael Dargie is joined by Dr. Prerana Rudrapatna and My Viva Plan Director of Fitness, Shara Vigeant, to unpack what that phrase really means and why it matters for everyday people trying to improve their health. The discussion begins with a relatable frustration. Michael shares that after a recent medical checkup, he was told to "be more active," but left without any real guidance on what that actually meant. From there, the conversation opens into a larger discussion about how confusing exercise advice can be, especially when every internet search seems to deliver a different answer. Dr. Prerana explains that movement should not be treated as an optional wellness trend, but as a legitimate part of healthcare. She talks about how physical activity can reduce blood pressure, improve mental health, support metabolic health, and lower the risk of chronic disease. At the same time, she acknowledges that many healthcare systems still struggle to offer patients practical, realistic exercise guidance. Shara brings the fitness perspective into the conversation by breaking down the myth that exercise has to be intense or punishing to be effective. She explains that movement can look very different depending on a person's age, health, energy level, schedule, and goals. Walking, stretching, resistance training, mobility work, gardening, and simply reducing sedentary time all play a role. The episode also explores why consistency matters more than perfection. Instead of chasing extreme workout routines or unrealistic fitness goals, the conversation encourages listeners to focus on sustainable habits and daily movement. The guests discuss how movement improves not just physical health, but mood, confidence, energy, sleep, and long-term quality of life. Throughout the episode, Michael asks the practical questions many listeners are likely thinking themselves: How much exercise is enough? Where should someone start? What if they hate the gym? The answers remain refreshingly grounded and approachable. The message is not about becoming an athlete overnight. It is about building a healthier relationship with movement and understanding that every step counts. Quotable "Movement is medicine because it can positively impact almost every health outcome we measure." — Dr. Prerana Rudrapatna "People think exercise has to be extreme to matter, but consistency beats intensity almost every time." — Shara Vigeant "I googled how much I should exercise and got about 400 different answers." — Michael Dargie "Reducing sedentary behaviour can be just as important as adding formal exercise." — Dr. Prerana Rudrapatna "Movement doesn't have to start in a gym. It can start with a walk around the block." — Shara Vigeant Highlights [00:00:52,916] Introducing Movement Is Medicine | Michael introduces the episode theme and the challenge of understanding exercise advice. [00:01:26,000] The Problem With Generic Advice | Michael shares his experience of being told to "be more active" without practical guidance. [00:02:24,625] Defining Movement as Medicine | Dr. Prerana explains why physical activity should be viewed as part of healthcare. [00:03:00,000] Exercise and Chronic Disease | The conversation explores how movement impacts blood pressure, metabolic health, and long-term wellness. [00:05:30,000] Why Sedentary Living Matters | The guests discuss the health risks associated with sitting for long periods. [00:09:15,000] Exercise Doesn't Need to Be Extreme | Shara explains why sustainable movement matters more than intense routines. [00:14:40,000] Finding Movement You Enjoy | The discussion shifts toward building habits around activities people actually like doing. [00:18:20,000] Starting Small | The guests encourage listeners to begin with manageable changes rather than overcommitting. [00:23:45,000] Mental Health Benefits of Movement | The conversation explores how exercise improves mood, stress management, and confidence. [00:28:30,000] Rethinking Fitness Culture | The guests discuss unrealistic expectations around fitness and social media. [00:34:00,000] Practical Advice for Busy People | Tips for integrating movement into everyday life without needing hours in a gym. [00:39:10,000] Consistency Over Perfection | Why long-term habits matter more than short bursts of motivation. [00:44:30,000] Every Step Counts | Final thoughts on building a healthier relationship with movement. Links My Viva Plan (https://discover.myvivaplan.com) Lifestyle Medicine (https://lifestylemedicine.org) Canadian Society for Exercise Physiology Guidelines (https://csepguidelines.ca) Physical Activity Guidelines from the World Health Organization (https://www.who.int/news-room/fact-sheets/detail/physical-activity)

    Movement is Medicine

  7. Apr 14

    The Simple Complexity of Nutrition

    Loreen Wales and Dr. Prerana Rudrapatna tackle one of the most time-consuming problems in clinical nutrition: patients arriving armed with misinformation, strong emotions, and the wrong questions. The conversation covers why overly complex nutrition advice backfires, how to redirect patient energy toward evidence-based eating patterns, and what it actually looks like to use My Viva Plan as a clinical tool. They break down the difference between what providers need to understand scientifically and what patients need to do at home. The result is a practical, grounded episode about making the most of the 1% of health care that happens inside a clinic. QUOTES FROM THE EPISODE "It is one of the most complex topics to discuss, and yet it is very simple, and I think in the human way that we have a tendency to do, we over complicate it." — Loreen Wales "The research shows that it's not about the diet type, it's about consistency of adherence to a new eating pattern." — Dr. Prerana Rudrapatna "We have more knowledge than ever before, and our diets are the worst." — Loreen Wales "To be honest, I do way less teaching anymore when I see patients, and it's given me back that job satisfaction." — Loreen Wales "You are in charge, and that's the whole point of this." — Loreen Wales KEY MOMENTS The misinformation problem in clinic: Loreen describes the pattern she sees regularly — patients arriving emotionally fired up about something they read online, and the psychological reality that the first claim a person hears tends to stick, making evidence-based correction much harder. Why complexity gets in the way of eating: Dr. Rudrapatna shares a candid story from medical school: eating a Starbucks drink and a Mars Bar ice cream in a day, technically within calorie limits, while being nutritionally deficient. The point — calorie counting without food quality awareness is where a lot of people go wrong. The case for pattern-based eating over diet prescriptions: Dr. Rudrapatna makes the case that patients don't need perfect recipes or the best supplements. They need someone to help them look at patterns — what they've been doing and what small shift is actually achievable. How My Viva Plan reduces cognitive load for providers and patients: Loreen walks through how the platform gives providers immediate baseline data, so a visit about magnesium supplements can quickly pivot to "you're eating one serving of vegetables a day — let's start there." The 3 p.m. sugar craving conversation: Loreen shares how she works with patients who believe they're "addicted to sugar," reframing the craving not as a character flaw but as a data point — one that often disappears when breakfast and lunch are balanced and water intake is adequate. Micro habits over overhauls: Both experts push back on the all-or-nothing approach common in North American health culture. Dr. Rudrapatna's framing: even eating a quarter of a bagel instead of the whole one is a win if it's a step in the right direction, and that small success builds self-efficacy over time. What a My Viva Plan clinical visit actually looks like: Loreen describes patients arriving and telling their own story — what they learned, what went well, what they're working on. She notes that she does far less teaching now, and gets more out of visits as a result.

    The Simple Complexity of Nutrition

  8. Feb 23

    Heart Disease in Women: The Symptoms We Miss

    "Awareness is one of the most powerful tools we have for prevention." In this episode, the conversation focuses on an important but often misunderstood topic: heart disease in women. For many years, heart disease has commonly been perceived as a men's health issue. That perception has shaped research, diagnosis, and even how symptoms are interpreted. But the reality tells a different story. Heart disease remains one of the leading health risks for women, and the warning signs are frequently subtle, misunderstood, or missed entirely. Michael is joined by Loreen Wales, CEO of My Viva Plan, and Dr. Prerana Rudrapatna, Medical Liaison for My Viva Plan, to explore why women's heart health has historically received less attention and why that needs to change. Part of the challenge lies in how research has been conducted over the decades. Women's bodies, influenced by hormonal cycles and life stages such as pregnancy and menopause, add layers of complexity to clinical studies. Rather than embracing that complexity, much of early cardiovascular research focused primarily on men. As a result, many diagnostic models and treatment guidelines were built on male data. That gap has real-world consequences. Women experiencing heart disease may present with symptoms that look different from the classic chest pain often associated with heart attacks. Fatigue, nausea, shortness of breath, dizziness, or discomfort in the jaw, neck, or back can be signs that something is wrong. Because these symptoms can appear less dramatic or less obvious, they are sometimes overlooked. The conversation also explores how life stages such as menopause can significantly shift cardiovascular risk. Hormonal changes influence metabolism, blood pressure, cholesterol, and inflammation—factors that all play a role in heart health. Lifestyle medicine offers an important framework for prevention and long-term health. By focusing on nutrition, physical activity, sleep, stress management, avoiding harmful substances, and social connection, women can reduce risk factors and support heart health across every stage of life. At its core, the discussion is about awareness. Understanding the differences in how heart disease presents in women is essential for patients, clinicians, and families alike. When awareness improves, earlier detection becomes possible—and that can save lives. PULL QUOTES "Heart disease has long been perceived as a men's issue, but the reality is very different." — Michael Dargie "Women's heart disease has historically been studied less than men's." — Loreen Wales "Women's bodies are complex, but that complexity is exactly why we should study them more." — Loreen Wales "The symptoms of heart disease in women can look very different from what people expect." — Dr. Prerana Rudrapatna "Awareness is one of the most powerful tools we have for prevention." — Dr. Prerana Rudrapatna EPISODE HIGHLIGHTS [00:00:56] The Topic: Heart Disease in Women The episode opens by addressing the long-standing misconception that heart disease primarily affects men. [00:01:30] Why the Perception Exists Historically, cardiovascular research focused more heavily on men, shaping how heart disease is understood today. [00:02:00] The Research Gap Women's heart health has been less studied due to hormonal complexity and changing physiology across life stages. [00:05:30] Why Complexity Should Encourage More Research Understanding women's biology offers critical insights that benefit the entire healthcare system. [00:09:45] Symptoms Can Look Different Women may experience fatigue, nausea, breathlessness, or jaw and back pain rather than classic chest pain. [00:16:20] Life Stages and Heart Health Pregnancy, hormonal shifts, and menopause all influence cardiovascular risk. [00:23:10] The Role of Lifestyle Medicine Nutrition, physical activity, sleep, and stress management help support heart health and reduce risk factors. [00:30:40] Awareness Saves Lives Understanding the unique presentation of heart disease in women improves early detection and treatment. LINKS FROM EPISODE My Viva Plan – https://myvivaplan.com American College of Lifestyle Medicine – https://lifestylemedicine.org Heart and Stroke Foundation – https://heartandstroke.ca

    Heart Disease in Women: The Symptoms We Miss
See All (19)

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.

Information