Eat Move Think

Is travel one of the keys to a healthier, happier life? Most people know travel can be enjoyable, but did you know it has numerous health benefits? In Eat Move Think episode 213, Dr. Aisha Khatib, Medcan’s Clinical Director of Travel Medicine joins host Allison Hazell, Director of Clinical Innovation, to reveal the surprising and evidence-based health benefits of travel.  From the mental boost of planning a trip to the physical benefits of exploring new environments, this episode dives deep into the evidence that supports travel may help you live a longer, healthier life.  Highlights: The Science of Travel and Happiness: Learn how planning a trip can increase dopamine, the brain’s "reward chemical," boosting anticipation and happiness. Cognitive Gains from New Experiences: Discover how immersing yourself in different cultures and environments enhances creativity, problem-solving, and neuroplasticity. Nature’s Healing Powers: Explore the benefits of "forest bathing" and spending time in green spaces, and how these activities reduce stress and improve overall health. Physical Benefits of Travel: Understand how exploring new locations naturally increases physical activity. Staying Safe and Healthy: Get tips from Dr. Khatib on protecting yourself from travel-related health risks, including vaccines, hydration, and staying active on the go. What You Can Do: Incorporate travel into your life when and where possible - even short local trips can be beneficial, as Dr. Khatib explains. Enjoy the process of trip planning, which in itself can boost your wellbeing Incorporate the vast benefits of being in nature into your daily life, leveraging concepts like blue light therapy and forest bathing Ensure you are prepared for any health risks you may encounter by visiting a travel medicine specialist. Learn more about Medcan’s Travel Medicine services and book an appointment with Dr. Khatib at medcan.com/specialist-health-services.

Are you a weekend warrior? Whether it’s playing recreational sports, cycling, or going for a long run, many of us are only able to fit their exercise into weekends. But is this enough to meet your health and fitness goals? In this episode of Eat Move Think, Dr. Andrew Miners shares insights on why being a weekend warrior can be as beneficial as spreading your exercise out throughout the week, how they can make the most of their activity while avoiding injuries and how to maximize the benefits of movement. Watch or listen to Dr. Miners discuss: What it means to be a weekend warrior and the two common approaches people take The health benefits of weekend-only exercise, including mental health, cardiovascular, and muscular gains The potential risks, such as injury or missed workouts leading to long gaps in activity The importance of meeting Canadian exercise guidelines, including 150 minutes of moderate-to-vigorous activity per week Tips for balanced fitness, including strength training, flexibility routines, and ways to vary your workouts What You Can Do Aim for 150 minutes of moderate-to-vigorous physical activity weekly, even if it’s all on weekends. Incorporate variety into your workouts to avoid overuse injuries and build a balanced fitness base. Include strength training and flexibility exercises to support longevity and reduce injury risk. Stay active during the week by reducing sedentary behaviour and integrating movement into daily routines. To learn more about Medcan’s personal training programs, visit medcan.com/fitness. For details on the Canadian Movement Guidelines referenced in this episode, visit the Canadian Society for Exercise Physiology.

Can you know what medicine will work for you—before you take it? The field of pharmacogenomics seeks to understand just that. Pharmacogenomics explores how our genes can influence our response to medications, and how genetic testing can help doctors optimize medical treatment for certain health conditions. Tune in to episode 211 of our Eat Move Think podcast to hear Jessica Gu, Medcan’s Clinical Director of Genetics, explain: What pharmacogenomics isHow pharmacogenomics works, including how your genes can influence medication effectiveness and the side effects you may experienceWhich conditions pharmacogenomics is most useful for, including mental health, cardiovascular conditions, and more.How pharmacogenomic testing works and what to expect during the testing process What You Can Do To find out if you are a good candidate for pharmacogenomic testing, speak to your primary care physician. You can also contact Medcan to request a consultation with one of our genetic counsellors at medcan.com/genetics.  If you would like more information on working with one of our primary care physicians toward optimal health, visit medcan.com/care.

Medcan’s team of registered dietitians are here to help. Learn more at medcan.com/nutrition. About 30% of Canadians are living with diabetes or prediabetes—and many don’t even know it. The good news? With the right approach, it’s possible to prevent prediabetes from progressing to type 2 diabetes—or even reverse it. In Ep. 210 of Eat Move Think, host Allison Hazell speaks with Leslie Beck, registered dietitian & Medcan’s Director of Food and Nutrition, about practical strategies for prevention, management and lifestyle changes that make a difference.  Tune in to hear Leslie explain: How prediabetes is more common than you might think The difference between prediabetes and type 2 diabetes  Key lifestyle factors that influence insulin resistance including diet, exercise, and sleep Dietary choices that can help you manage blood sugar effectively How Continuous Glucose Monitoring can help you track and understand your glucose patterns in real time What You Can Do Start by understanding your current health status and risks by speaking to your doctor or scheduling a comprehensive Annual Health Assessment at Medcan. For personalized nutrition guidance and support, including Continuous Glucose Monitoring, visit medcan.com/nutrition

Imagine if you could know years in advance that you’re at risk for a certain illness. What if you had access to the tools and information to take action now to prevent it? In episode 209 of Eat Move Think, Dr. Peter Nord, Medcan’s Chief Medical Officer, explores this topic.  Tune in to hear Dr. Nord explain: The role of genetics in predicting future health Medical advances that can help identify early risk factors and indicators What steps you can take now to improve your health into your later years What You Can Do Medcan’s Annual Health Assessment is a critical first step to understanding your current health and risk factors. It consists of up to 15 screenings including the hs-Troponin test. For those who would like to take a deeper look at their genetic information, we offer our Enhanced Genetics Screening services including Whole Genome Sequencing. Learn More Annual Health Assessment: medcan.com/assess Enhanced Genetics Screening: medcan.com/genetics

Looking forward to skiing or snowboarding this winter? Make sure your body is ready so you can enjoy the season without injury. In this episode, Dr. Andrew Miners, Medcan Clinical and Operations Director of Sports Medicine, Therapy, Rehabilitation and Fitness shares expert tips to get your body ski-ready.  Tune in to hear Dr. Miners explain: The types of injuries or strains you might experience during cross-country or downhill skiing or snowboardingWhat pre-season exercises you should start doing now to boost strength and prevent injuriesWhat you can do when you’re out on the slopes to help reduce risk of injury or soreness What You Can Do Working with a personal fitness trainer is an excellent way to prepare for the upcoming season. Medcan’s Personalized Fitness Training Program provides you with a comprehensive approach to help you achieve your health and wellness goals, whether you are an exercise novice or a professional athlete. Work out in our state-of-the-art facilities in Toronto or Oakville or in the comfort of your home through our virtual sessions. To learn more about how Medcan can help you reach your fitness goals, visit medcan.com/fitness.

Medcan’s Director of Clinical Innovation, Allison Hazell, speaks with Jessica Gu, Medcan’s Clinical Director of Genetics, about the ApoE gene and its connection to longevity, cardiovascular disease, and Alzheimer’s disease. They explore how ApoE variants, including E2, E3, and E4, impact your health, and discuss how genetic testing, including whole genome sequencing, can help you understand your risk for these conditions.  Tune in to learn how lifestyle changes can influence genetic risk factors and how you can use this information to lead a healthier, longer life. What You Can Do To help you understand your personal genetic insights, Medcan offers a suite of enhanced genetics screening options, including Whole Genome Sequencing. With DNA testing of over 4,000 genes, you will receive a comprehensive view of your potential genetic risks. A Medcan certified genetic counsellor and a medical geneticist will provide clinical guidance to support evidence-based decisions to improve your health.  To learn more about our enhanced genetics screenings including Whole Genome Sequencing, and to request an appointment with one of Medcan’s genetic counsellors, visit medcan.com/genetics.

Dr. Jennifer Zelovitzky, Medcan’s Clinical Director of Women’s Health and Vitality explores an important question in this episode: Is it burnout, or could something else be affecting your health? The symptoms of several health concerns can often be mistaken for burnout, which can lead to misdiagnosis or missed treatment opportunities. Dr. Zelovitzky reviews symptoms to watch for, including: Numbness in hands/feet or leg cramps Fatigue or shortness of breath Sleep changes Mood swings or persistent sadness Brain fog, hot flashes or irregular menstrual cycles  Dr. Zelovitzky then breaks down five common health issues that can mimic burnout and shares actionable steps for addressing each one. Tune in to gain a deeper understanding of the symptoms and learn steps you can take on the path to feeling better. NEXT STEPS YOU CAN TAKE If you think you may be experiencing the issues described by Dr. Zelovitzky, or have other health concerns, speak to your doctor or health practitioner. If you haven’t had a detailed health assessment within the last year, the Annual Health Assessment from Medcan can help you gain comprehensive health insights. In just one day, you will complete up to 15 tests, including a dynamic lab panel along with cardiac health assessments, ultrasound imaging, and gender and age specific screenings. During the same appointment, you will receive your results along with personalized recommendations from our health professionals. Medcan can then support you within our extensive ecosystem of services, including nutrition counselling, mental health and wellbeing services, and our menopause and perimenopause program.  Learn more about Medcan’s Annual Health Assessment.

Does sunscreen cause cancer? That’s just one of the many skincare myths circulating this summer on social media. As a dermatologist at Refine by Medcan, Dr. Jennifer Tran gets a lot of questions about what’s trending on the various platforms. So in this episode, Dr. Tran provides her take on what’s based in scientific evidence — and what is completely suspect. Featuring such topics as snail mucin, pimple patches, benzoyl peroxide and benzene, glass skin, red LED lights, whether kids should be buying expensive skincare products and whether a flax seed facemask can function as a more cost-effective alternative to neuromodulators.  For both audio and video of this show visit the official episode page at: https://medcan.com/podcast/social-media-skincare-myths-205/ LINKS Arrange an appointment with Refine by Medcan at one of its convenient locations today.   Follow double-board certified dermatologist Dr. Jennifer Tran on Instagram @drjenntran. A positive account from a woman who incorporated snail mucin into her routine. And here’s an article that provides more detail on how snail mucin is extracted. More about the K-beauty trend, glass skin.   A good article examining how pimple patches work.  The academic article describing the link between benzoyl peroxide and benzene. Another article, by CNN, notes that the study was in part based on a test that stored the skincare treatment at 158 degrees Fahrenheit for 17 hours.  Why 10-year-olds are buying expensive skincare routines, from the National Post. An academic study examines the efficacy of red LED light therapy.   This article features another derm weighing in on the the “flax seed as neuromodulator” trend.     KEY MOMENTS  00:00 Introduction 01:19 Dr. Tran introduces herself and the topics she will cover, including pimple patches, sunscreen, benzoyl peroxide, "glass skin", expensive skincare for children, red light LED masks, snail mucin, and flaxseed as an alternative to Botox. 03:34 Dr. Tran provides her verdict on pimple patches. 05:15 Dr. Tran addresses the myth that sunscreen causes cancer, stating that there is overwhelming evidence that sunscreen protects against skin cancer, and recommends mineral sunscreens as a safe alternative to chemical sunscreens. 06:32 Dr. Tran discusses the "glass skin" trend, explaining that it requires a combination of skincare products and in-office procedures to achieve the desired luminous, glowing skin. 08:16 Dr. Tran expresses concern about the trend of younger people, including children, being targeted with expensive skincare products, stating that this can be harmful to their self-esteem and body image. 11:06 Dr. Tran discusses red light LED masks, stating that they can provide some benefits, but are very expensive, and that in-office procedures may be more effective. 12:54 Dr. Tran addresses the trend of using snail mucin and flaxseed as skincare ingredients, explaining the potential benefits and drawbacks of each. 14:41 Dr. Tran concludes by advising listeners to be cautious of skincare trends on social media and to consult with a dermatologist before trying new products or remedies.

Cottage season is here. For many of us, that means trading the congested city for a cabin in the woods — and outdoor activities like paddleboarding, pickleball, wakeboarding, kayaking, golf or tennis. And whether you’re an expert or just getting started, preventing injury can be crucial to a successful summer vacation. That’s where functional movement training comes in. Join Medcan Interim Fitness Manager Simon Lim and Fitness Team Lead Stephanie Tzemis as they discuss the most common cottage sports, then walk you through specific functional movements designed to reduce injury, and promote mobility, stability and flexibility.  Find both video and audio versions of the podcast at the episode webpage: https://medcan.com/podcast/cottage-sports-injury-prevention/ LINKS Looking for more tips on how to reduce injury and promote strength? Consult with a Medcan fitness trainer today. The internet is full of sport-specific workouts. Here are some of them: Pickleball workout  Paddleboarding workout Tennis workout Improve your strength for golf Wakeboarding/wakesurfing workout   KEY MOMENTS 00:00 Beginning 00:12 Preparing for a summer full of fun 01:47 What are functional movements and how can they prevent injury?  02:43 The four pillars of healthy joints: flexibility, mobility, stability, and strength  04:37 Cottage sports can be dangerous because we’re not used to doing these movements every day.  06:29 Are people more likely to get injured from cottage activities? 07:55 Functional movements: The basics 09:18 Poor posture can actually increase injury severity 11:50 When is the most optimal time to do some functional movements, and how often should I do them? 13:38 Who could benefit the most from functional movements?  15:53 Pickleball & Tennis: The best functional movements to prevent injury 17:41 Golf: The best functional movements to prevent injury 19:05 Paddleboarding: The best functional movements to prevent injury 21:24 Swimming: The best functional movements to prevent injury 22:02 Kayaking: The best functional movements to prevent injury 22:48 Do I need to do functional movements if I’m just going for a leisurely swim? 24:18 Is there a full-body warmup we can do that targets every muscle group?  25:00 Three most important takeaways from this episode about functional movement.

It’s estimated that this year, on average, 76 Canadian men will be diagnosed with prostate cancer every day. In Canada, prostate cancer makes up 22% of all cancer diagnoses in men. However unlike many cancers, prostate cancer is a condition that you can live and even thrive with. Here, Dr. Peter Nord and Dr. Rajiv Singal hear from two Medcan clients who were diagnosed and treated for prostate cancer here at Medcan. Hear about their experiences, how you can prevent prostate cancer, and why a diagnosis does not have to hold you back from living a long and happy life.  LINKS Visit our Men’s Health webpage to learn more about your prostate cancer risk and stay up to date on your screening. See more prostate cancer statistics from the Canadian Cancer Society Read some of the latest research on prostate cancer prevention and management: ”...higher intake of plant foods after prostate cancer diagnosis was associated with lower risk of cancer progression,” from this 2024 study in JAMA Network Open KEY MOMENTS 00:57 How common is prostate cancer? 03:44 Your risk goes up with age 4:58 It might not affect your quality of life at all 6:54 Men don’t always advocate for their health 7:55 Meet two Medcan clients who were diagnosed with prostate cancer 9:19 What is PSA? 11:59 Prostate cancer screening: MRI, PSA ratio and biopsy 14:08 Experience and risk of getting a biopsy 16:22 The Gleason Score, and stages of prostate cancer 20:50 Is it cancer or BPH? (benign prostatic hyperplasia) How to know 23:47 Does testosterone increase your risk of prostate cancer? 25:02 Your PSA trend matters more than your current levels 26:24 A regular GP may not have caught this Medcan client’s cancer 27:55 Treatment options: radiation vs surgery 30:55 The importance of being proactive about your health and recovery  31:34 One man’s post-surgery 10,000 step streak 34:36 Surgery results and recovery 36:52 Lifestyle choices that can prevent an enlarged prostate 37:36 Tips from two of Dr. Singal’s patients

Menopause costs the Canadian economy $3.5 billion a year. Many women suffer through their symptoms in silence in the workplace, with fears of being criticized, isolated or even terminated. At Medcan, we’re working hard to fight against the stigma surrounding menopause. Here, we feature our recent webinar, Leading Through Menopause: Strategies for Success. Joined by Janet Ko, President of the Menopause Foundation, and Salima Valji, CEO of Unleash Forward, Inc., Clinical Director of Menopause and Perimenopause, Dr. Jennifer Zelovitzky, covers critical topics on menopause awareness and support in the workplace. The panelists debunk myths about hormone therapy and breast cancer risk, offer valuable tips for advocating for menopause-related needs in the workplace, and share resources to empower women and foster supportive environments at work. LINKS Medcan’s Menopause and Perimenopause Program led by Dr. Jennifer Zelovitzky, offers six months of comprehensive, holistic support that is personalized to your unique symptoms and concerns.  Janet Ko is the President and Co-Founder of The Menopause Foundation, where you’ll find a helpful symptom tracker among other useful resources. Salima Valji is the CEO and Founder of Unleash Forward Inc., a purpose driven leadership accelerator focused on elevating women and people of colour to senior leadership roles and board positions.  Find more helpful resources at The Menopause Society (formerly known as the North American Menopause Society). More references and research:  The Menopause and Work in Canada report by the Menopause Foundation breaks down the economic impact of menopause.  Closing the women’s health gap: A $1 trillion opportunity to improve lives and economies by The McKinsey Health Institute Read a recent critical review of the Women’s Health Initiative, which created societal distrust in the efficacy and safety of hormone replacement therapy. Plus, our panelists’ favourite women’s health books to add to your bookshelf. Dr. Jennifer Zelovitzky’s pick: Estrogen Matters: Why Taking Hormones in Menopause Can Improve Women's Well-Being and Lengthen Their Lives -- Without Raising the Risk of Breast Cancer by Dr. Avrum Bluming and Dr. Carol Tavris Janet Ko’s pick: The Menopause Manifesto: Own Your Health With Facts And Feminism by Dr. Jen Gunter Salima Valji’s pick: The Menopause Brain: New Science Empowers Women to Navigate the Pivotal Transition with Knowledge and Confidence by Dr. Lisa Mosconi To stay in touch with our panelists, you can connect with Janet Ko and Salima Valji on LinkedIn.

As women age, physical and hormonal changes lead to new nutritional and wellness needs. So in episode 201 of Eat Move Think, Dr. Jennifer Zelovitzky and Leslie Beck, RD, team up to guide you through women’s health by the decade. Learn what’s happening inside and outside your body during each decade of adulthood from your 30s onward—and how simple lifestyle and diet choices can help you move through your life with vitality and confidence. Check out the episode webpage for links and more info.

Within Canada’s 20 million person labour market, 5 million people are working women over the age of 40. According to a recent report from the Menopause Society, an estimated 1 in 10 women will leave the workforce due to unmanaged symptoms of menopause—that’s around 500,000 women who will stop working because of their symptoms this year.  As the Clinical Director of Medcan’s Menopause and Perimenopause Program, Dr. Jennifer Zelovitzky is working to change these statistics. In Part One of our Women’s Health Special Series, she’s joined by her former client, Norma Pasquale. After having faced debilitating perimenopause symptoms, Norma’s life changed after treating her symptoms with hormone replacement therapy (HRT). Hear her story, and learn how you can advocate for your health and get the best care and resources for your unique needs.

Whether you’re giving a presentation at work or competing in a swim meet, there’s nothing more frustrating than having all the tools and the practice in the world, and fumbling under pressure. Dr. Dana Sinclair, the author of Dialed In: Do Your Best When it Matters Most, knows this better than anyone. She’s a performance psychologist, and she’s worked with high-performers of all kinds (from the Toronto Raptors to Jamie Lee Curtis) to help them reach their potential. Here, Mind Station Team Lead Jennifer Baldachin chats with Dr. Sinclair. Get the best strategies to overcome fear, transform your self-talk, and dial into a performance mindset that lets you access your best self, no matter the circumstances.

Irritable bowel syndrome is one of the world’s most common gastrointestinal disorders, and Canada’s rates are some of the highest. It’s difficult to diagnose, impossible to cure, and can be tough to talk about—but not for today’s guest.  Kate Scarlata, RD, is an expert in IBS and the low FODMAP diet. Here, she joins Leslie Beck, Medcan’s Clinical Director of Food and Nutrition, to give you a comprehensive guide to the many facets of IBS, and how to get the best results using the low FODMAP diet. Check out the episode webpage for links and more info.

A recent report showed that Canada’s national life expectancy dropped for the third year in a row—now sitting at an average of 81.3 years. Why are experts calling this decline a historical change? How does your own life expectancy compare, and how can you make tweaks in your routine to help you increase your lifespan and your healthspan? Here, Dr. Peter Nord is joined by Dr. Doug Manuel, MD, director of the Big Life Lab at the Ottawa Hospital Research Institute and expert in preventive medicine. The two docs explore the implications of a shorter national life expectancy on your life, and the most important things you can do to avoid becoming part of that statistic. Check out the episode webpage for links and more info.

Studying the brain has never been an easy feat. Researchers haven’t had steady access to growing human brain tissue—until now. The team at Sunnybrook’s Hurvitz Brain Sciences Research Program is making impressive progress with the help of their lab-grown organoids, which mimic living human neurons and allow scientists to more accurately study the way different conditions affect the brain. Here, Dr. Peter Nord explores how this advancement could change the way we understand Alzheimer’s disease and dementia, and how your lifestyle choices might affect whether or not you actually develop a cognitive disease. He’s joined by renowned neurologist Dr. Sandra Black, who leads the Dr. Sandra Black Centre For Brain Resilience and Recovery, as well as the Director of Sunnybrook’s Biological Sciences Platform. Dr. JoAnne McLaurin. Check out the episode webpage for links and more info.

Rucking, or wearing a weighted “rucksack” while walking or jogging, originated as a practical form of fitness hundreds of years ago. It started as a training technique to prepare soldiers to carry their gear long distances—and lately, civilians are praising its health benefits too. The hashtag #rucking currently has 23 million views on TikTok, and the versatile activity has been covered by experts like Peter Attia and Michael Easter. Here, get the rundown on rucking and whether it’s right for you, with Move Host Dr. Andrew Miners and BackFitPro CSO Dr. Stuart McGill, the world’s leading back pain expert. Check out the episode webpage for links and more info.

Whether you’re an introvert, an extrovert, or somewhere in between—there is robust research showing that your health is directly related to your relationships with the people around you. Here, we break down the benefits of social connection and the health risks of loneliness. Plus, we give you a sneak peek of what Canada’s future Social Connection Guidelines will look like. Learn how your peers can shape who you are, why it’s tougher than ever to connect, and how you can prioritize your social life to help increase health and lifespan. Join our Mind Station Team Lead, Jennifer Baldachin, as she chats with Genwell Project CEO Pete Bombaci, social epidemiologist Dr. Kiffer Card, and The Peer Effect authors Syed Ali and Margaret Chin. Check out the episode webpage for links and more info.