Episode 25: The Okinawan health advantage and how they lost it (Part 1 of Can I live to 100?)

Okinawans have been one of the longest living people groups in the world. They have one of the highest numbers of centenarians and live very independent and functional lives well into their 80s, 90s and even 100s. Sadly, newer generations of Okinawans do not enjoy this same same vibrant health as their older counterparts. Why is that? What happened? And what lessons can we learn about how to live to 100 in North America?

This is Part 1 of a health talk presented at a Dinner with the Doctor event hosted by Pathways to Wholeness Lifestyle Medicine at the Toronto Japanese Seventh-day Adventist Church in Toronto. Dinner with the Doctor is a community event featuring delicious plant-based food and a health talk by doctors on lifestyle medicine.

Links

Dinner with the Doctor

Blue Zones: longevity secrets from the world’s longest living people Part 1 (podcast)

Blue Zones: meet the longest living people in North America Part 2 (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 24: Understanding the mind of obesity (The Abstract #3)

What kind of mindset does it take to successfully lose weight?

In this episode, we dive deep into the inner thoughts and experiences of people who had severe obesity but were able to successfully lose weight. We learn about the tremendous determination, motivation, challenges and sacrifice they have gone through to achieve long-term weight loss.

If you're on a weight loss journey, you'll be encouraged by what you hear. If you're not on a weight loss journey but know or helping someone who is, you'll gain insights that will enable you to be a compassionate supporter and friend.

Links

Living a successful weight loss after severe obesity

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

Listen and subscribe on your favourite platforms!

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

Listen and subscribe on your favourite platforms!

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

Listen and subscribe on your favourite platforms!

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

Listen and subscribe on your favourite platforms!

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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Episode 8: The 6 Focus Areas of Lifestyle Medicine (Part 2)

In our previous episode, we covered 3 of the 6 focus areas of lifestyle medicine. In this episode, we explore the remaining 3 areas: sleep, reducing tobacco and risky substance use and fostering strong social relationships. We'll also hear about Dr. George Cho's experience sharing lifestyle medicine at a diabetes clinic in a remote northern Ontario community. Enjoy!  

Links

What is Lifestyle Medicine? (from ACLM)

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

Blue Zones 

Fitness Blender

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Episode 7: The 6 Focus Areas of Lifestyle Medicine (Part 1)

By helping us making changes in 6 main areas of our lifestyles, lifestyle medicine can prevent, treat and often times even reverse many of the leading chronic diseases today. In this episode, we explore 3 of these areas: healthful eating of whole plant-based foods, increasing physical activity and managing stress. Enjoy!

Links

What is Lifestyle Medicine? (from ACLM)

The BROAD study: WFPD for Obesity, Ischaemic Heart Disease and Diabetes

Scientific foundations of Ornish Lifestyle Medicine

Adventist Health Studies

Canadian 24-Hour Movement Guidelines (CSEP)

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Episode 4: Healthy lifestyle factors and longevity

If we could, most of us would want to live a long and vibrant life. But what’s the secret to longevity? A pill? A medical procedure?

A recent study from the Harvard TH Chan School of Public Health shows us that 5 very simple healthy lifestyle factors is linked to a significantly longer and healthier life. In this episode, we breakdown the study into layman’s terms and share practical tips on how we can achieve these lifestyle factors in our own lives.

Links

Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population (Circulation)
Harvard TH Chan School of Public Health
Five lifestyle habits that could add 10 or more years to life (CTV News)
5 healthy habits to live by (Harvard Gazette)

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