lifestyle medicine

Episode 43: Feeding the bugs in your gut

In this episode, we’re joined by Dr. Pekka Maatanen to discuss some of the most important questions about one of the hottest areas in medicine: the gut microbiome.

What is the gut microbiome?
Is a keto diet actually good for our gut?
Should I take a probiotic after taking antibiotics?
What’s the best diet to promote good gut health?

Dr. Pekka Maatanen is a scientist and assistant professor at Burman University. He obtained a PhD at McGill University and was a post-doctoral fellow at the International Vaccine Centre and a research fellow at the Hospital for Sick Children in Toronto.

Links

Dr. Pekka Maatanen

The impact of vegan diets on gut microbiota: An update on the clinical implications

Gut bacteria 101 (The Exam Room podcast)

The best foods for healthy gut bacteria

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 42: The Heart of the Matter (Part 3) - Why our mouth matters for our heart

In the final episode of our 3-part series on lifestyle medicine for the heart, Dr Shanny Chang, dentist at Junction Family Dental Care, shares why our oral health matters for our heart. Our gums are an extension of our skin and damage to our gums can lead to the spread of bacterial infection and inflammation in other parts of our bodies, including the heart.

This series was presented at a Lunch with the Doctor event in partnership with the Downsview Seventh-day Adventist Church in Toronto, Canada. Lunch with the Doctor is a free community event featuring delicious plant-based food and engaging health talks by doctors on lifestyle medicine.

Links

Junction Family Dental Care

Gum disease and the connection to the heart (Harvard Health)

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 41: The Heart of the Matter (Part 2) - Is alcohol really good for your heart?

You’ve probably heard it said that alcohol’s good for the heart. However, new studies published in the Lancet are questioning this popular notion. In fact, the safest amount of alcohol might actually be zero. In this episode, Pathways’ Dr George Cho shares why abstinence from alcohol might be the best choice for heart health. You’ll also learn why its critical to start kids on a healthy lifestyle for optimal heart health. We end with the inspiring story of Adam Sud, who through plant-based nutrition and the other principles of lifestyle medicine, was able to reverse addiction, obesity and cardiovascular disease. Tune in!

This is part two of a health talk given by Pathways medical director Dr George Cho and Dr Shanny Chang, dentist at Junction Family Dental Care, presented at Lunch with the Doctor event in partnership with the Downsview Seventh-day Adventist Church in Toronto, Canada. Lunch with the Doctor is a free community event featuring delicious plant-based food and engaging health talks by doctors on lifestyle medicine.

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)

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 40: The Heart of the Matter (Part 1) - Why heart disease shouldn't be a leading killer

Heart disease is the number one killer in America. But this need not be the case. Heart disease is preventable and if we have it already, it can be reversed by applying key lifestyle principles.

This is part one of a health talk given by Pathways medical director Dr George Cho and Dr Shanny Chang, dentist at Junction Family Dental Care, presented at Lunch with the Doctor event in partnership with the Downsview Seventh-day Adventist Church in Toronto, Canada. Lunch with the Doctor is a free community event featuring delicious plant-based food and engaging health talks by doctors on lifestyle medicine. This episode focuses on the importance of aerobic exercise and whole foods plant-based nutrition for preventing and reversing heart disease.

Links

Plant-based diets lower risk of hypertension (DrGeorgecho.com)

Dr Caldwell Esselstyn Prevent and Reverse Heart Disease Program

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 39: Four other reasons to go plant-based (#4 Power your mental health with Dr. Linda Plowright)

Plant-based eating isn’t just good for our physical health. It’s also better for our mental health. In this episode, we’re joined by Dr. Linda Plowright, plant-based psychiatrist from London, Canada who shares with us why plant foods are so good for our mental health, why animal foods are not, and some tips on transitioning to plant-based eating.

Links

www.nutritionfacts.org

Power foods for the brain (Dr Neal Barnard)

Food and bad moods (The Exam Room podcast)

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 38: Four other reasons to go plant-based (#3 Feed the hungry)

Here’s another reason why we should go plant-based: it can help reduce hunger for the millions of people - including many children - who still cannot get enough to eat.

We produce enough food - grains, soy, corn etc - to feed every single human in the world. Yet, we divert so much of these plentiful crops and resources to feed animals just to satisfy our seemingly insatiable appetite for meat. This is an inefficient and wasteful use of the food we produce. If more of us chose to eat a more plant-based diet, we could free up more food to feed those less fortunate than ourselves.

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 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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