lifestyle medicine

Episode 37: Four other reasons to go plant-based (#2 Save the planet!)

Want to save the planet and fight climate change? Don't just switch to an electric car - go plant-based!

This is part 2 in our series on 4 other reasons why we should choose plant-based eating as recommended in lifestyle medicine. In our last episode we learned how plant-based eating is the compassionate choice for the animals we share this earth with and to reduce animal cruelty.

But it's not just animals who are suffering from the consequences of our meat-loving diets - it's the entire planet. The livestock industry is one of the biggest contributors of greenhouse emissions and environmental degradation. If we're serious about saving our planet, we need to get serious about what we put on our plates.

Links

The EAT Lancet Commission on Food, Planet and Health

What if the whole world went vegan? (The Exam Room podcast)

Choose compassion through plants (DrGeorgeCho.com)

The Lifestyle Is Medicine podcast is produced by Pathways to Wholeness Lifestyle Medicine in Toronto, Canada. Pathways is a medical centre that promotes wholistic health through lifestyle medicine. Pathways provides compassionate, evidence-based medical care at two clinics in Toronto: the North York Lifestyle Medicine Clinic and Junction Lifestyle Medicine Clinic. Learn more at: www.pathwaystowholeness.ca

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Episode 36: Four other reasons to go plant-based diet (#1 Choose compassion and reduce suffering)

In lifestyle medicine we know that plant-based eating is great for our health. When you go plant-based, you significantly increase your chances of avoiding today’s leading chronic diseases and experiencing a long vibrant life. But good physical health is only one of the many reasons why you should go plant-based. There are at least 4 other benefits which we explore in the next 4 episodes. The first is that it’s the most compassionate way of eating towards the animals we share this earth with. In this episode we discuss the animal agriculture industry and the immense suffering that animals often endure in order for us to enjoy our steak and burgers. By choosing plant-based eating, we are making the choice to reduce suffering and promote a more compassionate world.

Links

Bacon in Reverse (PETA)

The modern day slave trade? (DrGeorgeCho.com)

Choose compassion through plants (DrGeorgeCho.com)

The Lifestyle Is Medicine podcast is produced by Pathways to Wholeness Lifestyle Medicine in Toronto, Canada. Pathways is a medical centre that promotes wholistic health through lifestyle medicine. Pathways provides compassionate, evidence-based medical care at two clinics in Toronto: the North York Lifestyle Medicine Clinic and Junction Lifestyle Medicine Clinic. Learn more at: www.pathwaystowholeness.ca

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Episode 35: Being a plant-based MD: Interview with Dr Zahra Kassam

Dr Zahra Kassam is a radiation oncologist in Newmarket, Canada, an assistant professor at the University of Toronto and a leader for plant-based nutrition and lifestyle medicine in Canada. In this episode we have a wide-ranging conversation on her journey to becoming a plant-based doctor and where the medical community currently stands on plant-based eating. We touch on Canada’s new food guide, how we can navigate the confusing world of nutrition to make the best healthy eating choices and hear about the first-ever Canadian conference dedicated specifically to plant-based nutrition in medicine.

Links

Canadian Academy of Lifestyle Medicine

Canadian Plant-based Nutrition Conference

The Lifestyle Is Medicine podcast is produced by Pathways to Wholeness Lifestyle Medicine in Toronto, Canada. Pathways is a medical centre that promotes wholistic health through lifestyle medicine. Pathways provides compassionate, evidence-based medical care at two clinics in Toronto: the North York Lifestyle Medicine Clinic and Junction Lifestyle Medicine Clinic. Learn more at: www.pathwaystowholeness.ca

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Episode 34: Genetics loads the gun, Lifestyle pulls the trigger

If your father, uncle and grandparents all had diabetes, are you doomed to get diabetes as well? Are today’s leading chronic diseases mostly due to genetics or our lifestyle?

Lifestyle medicine recognizes what science is revealing about the role of our genes and lifestyle in chronic disease: while we may have genetic predispositions, its lifestyle that really determines whether you get the disease or not. Knowing this can make all the difference in the world: you have the power in your own hands - in the way you live - to largely determine your health destiny.

Links

Changes in prostate gene expression in men undergoing an intensive nutrition and lifestyle intervention (PNAS)

Your genes are not your fate (TED Talk)

The Lifestyle Is Medicine podcast is produced by Pathways to Wholeness Lifestyle Medicine in Toronto, Canada. Pathways is a medical centre that promotes wholistic health through lifestyle medicine. Pathways provides compassionate, evidence-based medical care at two clinics in Toronto: the North York Lifestyle Medicine Clinic and Junction Lifestyle Medicine Clinic. Learn more at: www.pathwaystowholeness.ca

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Episode 33: Give kids lifestyle medicine

Have you ever tried to tell a kid not to do something unhealthy - like eat that extra piece of cake or candy - just to be rebuked by a well-meaning adult who tells you, "it's ok! They're just kids!" Is that true? Is it ok for kids to do unhealthy things just because they're kids. In this episode, we explore startling research that shows that many of the diseases we thought only adults get - such as diabetes and cardiovascular disease - are popping up in teenagers and even young children! Chronic disease starts at a young age and here's what we can do to prevent that.

Links

Give kids lifestyle medicine (DrGeorgeCho.com)

Prevalence of prediabetes and its association with clustering cardiometabolic risk factors and hyperinsulinemia among U.S. adolescents: National Health and Nutrition Examination Survey 2005 – 2006 (Diabetes Care)

Prevalence of Type 1 and Type 2 Diabetes among children and adolescents from 2001 to 2009 (JAMA)

Prevalence and extent of atherosclerosis in adolescents and young adults (JAMA)

The Lifestyle Is Medicine podcast is produced by Pathways to Wholeness Lifestyle Medicine in Toronto, Canada. Pathways is a medical centre that promotes wholistic health through lifestyle medicine. Pathways provides compassionate, evidence-based medical care at two clinics in Toronto: the North York Lifestyle Medicine Clinic and Junction Lifestyle Medicine Clinic. Learn more at: www.pathwaystowholeness.ca

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Episode 23: A McVegan burger! Should we be excited?

Everyone it seems is jumping on the plant-based bandwagon, even McDonalds!

Having experienced success with veggie burgers in other parts of the world, McDonalds is bringing a vegan burger to North America. For many, this is welcome news. Others are less excited. How about us? Should we be excited about a McVegan burger? Share your thoughts with us in the comments or on our Facebook, Twitter or Instagram!

Links

The McVegan: A bad sign? (DrGeorgeCho.com)

The Lifestyle Is Medicine podcast is produced by Pathways to Wholeness Lifestyle Medicine in Toronto, Canada. Pathways is a medical centre that promotes wholistic health through lifestyle medicine. Pathways provides compassionate, evidence-based medical care at two clinics in Toronto: the North York Lifestyle Medicine Clinic and Junction Lifestyle Medicine Clinic. Learn more at: www.pathwaystowholeness.ca

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Episode 22: Really? I can still eat carbs and lose weight? (The Abstract #2)

When it comes to weight loss, there’s arguably nothing more contentious right now than the topic of carbs. Many believe that we need to go low carb or cut out the carbs entirely in order to successfully lose weight. But do we?

In this episode of The Abstract, we look at a recently published study on high carb, low fat plant-based diets and their effectiveness for weight loss. The findings might surprise you!

Links

A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates

The Abstract is a special edition of the Lifestyle Is Medicine podcast where we explore a recently published peer-reviewed scientific paper so you can stay up-to-date on the latest research on how our lifestyle is medicine.

The Lifestyle Is Medicine podcast is produced by Pathways to Wholeness Lifestyle Medicine in Toronto, Canada. Pathways is a medical centre that promotes wholistic health through lifestyle medicine. Pathways provides compassionate, evidence-based medical care at two clinics in Toronto: the North York Lifestyle Medicine Clinic and Junction Lifestyle Medicine Clinic. Learn more at: www.pathwaystowholeness.ca

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Episode 21: Diabetes, Only about Sugar? (The Abstract #1)

When we think about diabetes, we always point the finger at sugar. But is sugar only to blame?

In this episode of The Abstract, we look at the Rotterdam study - hot off the press - to see the mounting evidence suggesting that it's not just sugar, but also animal foods that’s linked with increased risk for insulin resistance and type 2 diabetes. Listen in!

Links

Chen Z et al. Plant vs animal-based diets and insulin resistance, prediabetes and type two diabetes: the Rotterdam Study. European Journal of Epidemiology (2018) 33: 883-893

The Abstract is a special edition of the Lifestyle Is Medicine podcast where we explore a recently published peer-reviewed scientific paper so you can stay up-to-date on the latest research on how our lifestyle is medicine.

The Lifestyle Is Medicine podcast is produced by Pathways to Wholeness Lifestyle Medicine in Toronto, Canada. Pathways is a medical centre that promotes wholistic health through lifestyle medicine. Pathways provides compassionate, evidence-based medical care at two clinics in Toronto: the North York Lifestyle Medicine Clinic and Junction Lifestyle Medicine Clinic. Learn more at: www.pathwaystowholeness.ca

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Episode 20: Would you like an exercise pill?

What if there was a pill that you could take that would give you all the benefits of exercise? That’s right: no more dragging your feet to the gym, no more sweating, gasping for breath and hurting muscles. Who needs an expensive gym membership when all you need to do is pop a pill to become fit and healthy?

Sound too good to be true? Not for some scientists who are trying to create an exercise pill. But is it really possible to package all the benefits of exercise into a single pill? Do we even need one? And what does this pursuit to pill-ify a healthy lifestyle betray about modern medicine? We explore these questions and more in this episode of the Lifestyle Is Medicine podcast.

Links

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Episode 19: How I lost weight (and kept it off!) using whole foods plant-based eating

In this episode we chat with Ben Feagan and hear his inspiring journey to a healthier weight using whole foods plant-based eating.

Ben has experienced it all. He was bullied as a child for his weight and tried various approaches to lose weight with little success. But then he learned about Seventh-day Adventists - one of the longest living people groups in the world - and the whole foods, plant-based eating pattern they promote, and everything changed. He lost weight and has successfully kept it off. Tune in to hear how the simple yet powerful principles of plant-based eating transformed Ben’s life.

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Episode 18: Sleepy and Heavy: The link between sleep and weight you need to know about

When we think of our weight, few of us will think about sleep. But did you know emerging science is showing a connection between poor sleep and weight gain?

We're so wired (literally) and busy that a good nights sleep is becoming an increasingly elusive part of our modern way of life. Yet, if we want to get our weight under control, prioritizing sleep is critical. In this episode, we explore some of the science showing a link between sleep and weight, the physiological basis for this link and end with some practical sleep hygiene tips.


Links

Sleep Calculator

Association between reduced sleep and weight gain in women

The association between sleep duration and weight gain in adults: a 6-year prospective study from the Quebec Family Study

Sleep, obesity and weight loss in adults: Is there a rationale for providing sleep interventions in the treatment of obesity?

Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite

The role of sleep timing in caloric restriction and BMI

Circadian system, sleep and endocrinology

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Episode 17: Be a Weight Loss Champion - The lifestyle medicine secrets of people who've lost weight and kept it off

In this episode, we explore the million dollar question: How do we lose weight AND keep it off? For the answer, we take a look at the Weight Control Registry, a database of thousands of individuals who’ve successfully maintained significant weight loss for over a year. What do they do to achieve such long-term success? Listen in for the answer.

Topics covered:

  • Fork vs Feet: Is diet or exercise more important for weight loss?

  • How much exercise is recommended for weight loss?

  • What do the weight loss champions in the National Weight Control Registry do to maintain weight loss long-term?


Links

National Weight Control Registry

Canadian Physical Activity Guidelines (CSEP)

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Episode 16: What should I eat for a healthier weight?

Lifestyle medicine offers a sensible, science-based and absolutely delicious way of eating for lifelong healthier weight. And unlike fad diets, this way of eating is not new - the healthiest populations have been eating this way for years. Listen in to find out.

Topics include:

  • What should we eat?

  • When should we eat?

  • Extreme diets to avoid

  • How many meals is best for weight management?

  • And more!


Links

Scientific evidence for plant-based eating and weight management (ACLM)

Meal frequency and timing with Hana Kahleova

Meal frequency and timing are associated with changes in body mass index in Adventist Health Study 2 (Journal of Nutrition)

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Episode 15: How NOT to Diet - Lessons from the Biggest Loser

Up and down, up and down.

This is the experience of so many of us who are trying to shed some pounds. We lose the weight but it all comes roaring back. Why is that? And why are so many weight loss approaches so ineffective?

For the answer, we turn, ironically, to the hit show, The Biggest Loser.

Join us for part 1 of a series of episodes on a lifestyle medicine approach to weight loss.


Links

Persistent metabolic adaption 6 years after the Biggest Loser Competition (Obesity)

Lifestyle medicine approach to weight management (ACLM)

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Episode 14: Diet Wars, Proteinaholics and more! (Day 3 & 4 Highlights from Lifestyle Medicine 2018)

We’re back from Lifestyle Medicine 2018! In this episode we share final reflections on the conference, including talks on type 1 diabetes, epigenetic, sleep, cognitive decline, lifestyle immersion programs, diet wars and a rousing talk by Dr Garth Davis on proteinaholics!


Links

American College of Lifestyle Medicine

ACLM conference

Proteinaholic (Dr Garth Davis)

Mastering Diabetes

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Episode 13: Doctor Chefs and Elite Vegan Athletes (Day 2 Highlights from Lifestyle Medicine 2018)

Recap of Day 2 of ACLM’s amazing 2018 conference: delicious, fully plant-based food, MD chefs who practice culinary medicine, and an exclusive screening (only the second in America!) of the highly anticipated documentary The Game Changers about elite athletes, body builders and special forces going vegan.


Links

American College of Lifestyle Medicine

ACLM conference

Game Changers Film

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Episode 12: Real Healthcare Reform + The Legends of Lifestyle Medicine (Day 1 Highlights from Lifestyle Medicine 2018)

We’re with over 1200+ passionate healthcare professionals in Indianapolis attending the American College of Lifestyle Medicine’s 2018 conference. Here are the highlights from Day 1, including what lifestyle medicine has to say about real healthcare reform and an inspiring panel with the Legends of lifestyle medicine: Dr. Caldwell Esselystyn, Dr. Michael Gregor, Dr. Dean Ornish and Dr T Colin Campbell.


Links

American College of Lifestyle Medicine

ACLM conference

NutritionFacts.org

Forks Over Knives

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Episode 11: Zero Alcohol - New science challenges current messages on moderation

Drink responsibly and in moderation.

A little alcohol is good for our heart.

We've heard these messages before. But what if what we've been always told about alcohol is wrong? What if instead of drinking responsibly and in moderation, we shouldn't drink at all?

This is what two big new studies published in the Lancet suggest. Our current guidelines are too high - in fact, the safest level of alcohol consumption that minimizes health risks is....zero.

In this episode we talk about these new findings and why a message of abstinence aligns with the latest science and is best for our health.


Links

No level of alcohol consumption improves health (Lancet)

Alcohol use and burden for 195 countries and territories, 1990 - 2016: a systematic analysis for the Global Burden of Disease Study 2016 (Lancet)

Risk thresholds for alcohol consumption: combined analysis of individual participant data for 599 912 current drinkers in 83 prospective studies (Lancet)

Thresholds for safe alcohol use might need lowering (Lancet)

No alcohol level safe to drink, global study confirms (BBC)

There is no safe level of alcohol, global study confirms (CTV)

Alcohol is a global killer, study finds (NBC News)

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Episode 10: Why I'm a Lifestyle Medicine MD (with Dr. Jennifer Purdy, MD)

Dr. Jennifer Purdy is a medical doctor who practices lifestyle medicine at Ottawa Lifestyle Medicine. In fact, she's the only lifestyle medicine doctor in the capital of Canada! She's a leader in advancing lifestyle medicine in Canada and joins us in this episode to share why she has dedicated her medical career to lifestyle medicine.


Links

About Dr. Jennifer Purdy
Ottawa Lifestyle Medicine
American College of Lifestyle Medicine
Our Journey to Lifestyle Medicine (podcast)

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Episode 9: The Freedom of Lifestyle Medicine

Today’s health system and medical care too often fosters dependence. We become dependent on ever increasing number of drugs to treat disease and fight off side effects and the doctors who prescribe them. We’ve become chained to the healthcare system with often very little to show for in terms of actual health outcomes.

Enter lifestyle medicine.

With doctors acting primarily as educators, lifestyle medicine empowers people with the knowledge and tools to take charge of their own health by successfully making lifestyle changes that can prevent, treat and often times even reverse the leading chronic diseases of today.

Enjoy!


Links

What is Lifestyle Medicine? (from ACLM)
Pathways to Wholeness Lifestyle Medicine

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