"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

 

"When clinicians prioritize their own health, patients notice."

In this episode, the conversation turns toward a group that rarely receives attention in discussions about health: clinicians themselves. While physicians and healthcare professionals spend their careers helping others manage disease and improve wellbeing, the demands of the profession often leave their own health overlooked.

Michael is joined by Loreen Wales, CEO of My Viva Plan and registered dietitian, along with Dr. Prerana Rudrapatna, Medical Liaison for My Viva Plan. Together they unpack a growing concern in healthcare—clinician wellbeing and the cardiovascular risks linked to chronic stress, long hours, disrupted sleep, and the emotional weight of caring for others.

The discussion begins with a simple but powerful idea: when clinicians prioritize their own health, patients notice. Doctors and healthcare professionals don't just prescribe lifestyle advice—they model it. When clinicians struggle with burnout, fatigue, or unhealthy habits, it can quietly shape the culture of care. But when they adopt healthier behaviours themselves, it creates a ripple effect that extends into patient care and clinical environments.

Loreen and Dr. Rudrapatna explore how lifestyle medicine offers a framework to address this challenge. By focusing on the six pillars of health—nutrition, physical activity, sleep, stress management, avoidance of harmful substances, and social connection—clinicians can begin to reclaim their own wellbeing while improving how they support patients.

The conversation also acknowledges the structural realities of modern healthcare. Demanding schedules, administrative burden, and the emotional intensity of patient care can make healthy routines difficult to maintain. Yet small, consistent changes can have meaningful impact. The goal isn't perfection—it's sustainability.

Ultimately, the episode reframes clinician health not as a personal luxury, but as an essential component of effective healthcare. Supporting the wellbeing of clinicians helps sustain the people who sustain the system.

When caregivers are supported in living healthier lives themselves, the benefits extend far beyond the clinic room.

PULL QUOTES

"Chronic stress, long hours and sleep disruption can significantly increase cardiac risk." — Dr. Prerana Rudrapatna

"When clinicians prioritize their own health, patients notice." — Loreen Wales

"We often assume doctors have this all figured out, but they face the same lifestyle challenges as everyone else." — Loreen Wales

"Lifestyle medicine gives clinicians a framework to care for themselves while caring for their patients." — Dr. Prerana Rudrapatna

"Small, sustainable changes can create powerful results over time." — Dr. Prerana Rudrapatna

EPISODE HIGHLIGHTS

[00:01:03,875] Clinician Heart Health | The episode opens with the question of whether healthcare professionals face elevated cardiovascular risk.

[00:01:13,875] The Big Idea | When clinicians prioritize their own health, patients notice and behaviours ripple outward.

[00:01:41,000] The Myth of the Healthy Doctor | Many people assume doctors have health figured out—but the reality is often different.

[00:04:30,000] Burnout and Cardiac Risk | Long hours, high stress, and sleep disruption contribute to cardiovascular concerns.

[00:09:10,000] The Six Pillars of Lifestyle Medicine | Nutrition, movement, sleep, stress management, connection, and substance reduction.

[00:14:45,000] Modelling Behaviour | Clinicians who practice healthy habits influence patient behaviour more effectively.

[00:20:30,000] Systemic Challenges | Healthcare environments can make maintaining healthy routines difficult.

[00:27:15,000] Small Changes Matter | Sustainable lifestyle adjustments can produce meaningful improvements over time.

[00:34:10,000] Supporting the Caregiver | Clinician health is essential to sustaining healthcare systems.

LINKS FROM EPISODE

• My Viva Plan (https://myvivaplan.com)

• American College of Lifestyle Medicine (https://lifestylemedicine.org)

• The Six Pillars of Lifestyle Medicine (https://lifestylemedicine.org/six-pillars/)

In this episode, we examine a powerful truth: meaningful change in chronic disease care happens through behavior, not biomarkers. Host Michael Dargie is joined by Dr. Prerana and Loreen Wales for a candid conversation about why self-awareness, connection, and coaching are essential to lifestyle medicine.

They explore how My Viva Plan™ blends data tracking and AI-powered reflection with evidence-based behavior change models—creating a practical, compassionate tool that supports both clinicians and patients.

What You'll Learn:

• Why 70% of health decisions are driven by emotion, not logic

• How self-awareness grows through data, reflection, and guided support

• The role of AI in enhancing—never replacing—clinical insight

• Why autonomy, competence, and connection are essential for lasting change

• How My Viva Plan strengthens the clinic-patient relationship with actionable data and human-centered design

Quotable Moments:

"AI should nudge, not replace the human brain." – Loreen Wales

"The secret sauce is in the connection." – Dr. Prerana

"You can't outsource self-awareness." – Loreen Wales

"This is where lifestyle medicine shines—when tech meets empathy and behavior becomes the real measure of progress." – Michael Dean Dargie

Links & Resources:

Learn more about My Viva Plan: discover.myvivaplan.com

Interested in bringing behavior-first care into your clinic? Reach out to the My Viva team for more information.

Call to Action:

If you're a clinician or health coach looking to elevate care with lasting behavioral change, this episode offers practical insights and a fresh perspective on how digital tools can support your work—not replace it.

Host:
Michael Dean Dargie

Guests:
Dr. Prerana, Chief Medical Liaison, My Viva Inc.
Loreen Wales, Founder & CEO, My Viva Inc.

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 healthcare provider before making any changes to your diet, exercise, or lifestyle. Never disregard professional medical advice or delay seeking it because of something you've heard on this show.

In this episode of the MyVivaPlan Lifestyle Medicine Podcast, host Michael Dargie engages with experts Loreen Wales and Dr. Prerana Rudrapatna to discuss the operationalization of lifestyle medicine in clinical practice.   They explore the challenges of chronic disease management, the importance of patient-centered care, and how MyVivaPlan serves as a bridge between healthcare providers and patients. The conversation emphasizes the need for sustainable behavior change, the integration of technology in healthcare, and the significance of personalized care in improving health outcomes. takeaways

• Chronic disease management is often chaotic and overwhelming for patients.
• Patients feel unsupported and labeled as non-compliant due to systemic issues.
• A shift towards relationship-centered care is essential for effective healthcare.
• Healthcare providers face cognitive overload due to high patient volumes.
• MyVivaPlan offers a structured approach to lifestyle medicine.
• Empowering patients with tools for self-management is crucial.
• Over 70-80% of chronic diseases are preventable with proper support.
• Behavior change requires gradual, sustainable steps rather than quick fixes.
• Technology can enhance the efficiency of healthcare delivery.
• Personalized care is key to meeting individual patient needs.

Sound Bites

• "Patients aren't non-compliant. They're not supported."
• "The healthcare system is broken in such a way."
• "We need a structure to change the way we practice."
• "It's the how that patients are looking for."
• "We have to listen to where patients are at."
• "We need to give people the system they are able to work with."
• "An avocado a day keeps the doctor away."

Chapters   00:00 - Introduction to MyVivaPlan and Lifestyle Medicine 02:59 - Meet the Experts: Laureen and Dr. Prerna 06:13 - The Challenge of Chronic Disease Management 09:13 - Bridging the Gap: Patient-Centered Care 11:51 - The Role of MyViva in Healthcare 14:52 - Empowering Patients: The 99% of Care 18:05 - Building Sustainable Behavior Change 20:56 - Integrating Technology in Healthcare 24:04 - The Importance of Personalized Care 27:00 - Real-World Impact: Patient and Clinic Experiences   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 healthcare provider before making any changes to your diet, exercise, or lifestyle. Never disregard professional medical advice or delay seeking it because of something you've heard on this show.

Episode: The Power of Compliments

Featuring: Loreen Wales & Dr. Prerana Rudrapatna

Host: Michael Dargie

Episode Summary

What if one of the most powerful tools for better health, stronger relationships, and improved wellbeing costs absolutely nothing?

In this episode of The Lifestyle Medicine Show, host Michael Dargie sits down with Loreen Wales and Dr. Prerana Rudrapatna to explore the often-overlooked science and impact of compliments. From mental health and workplace culture to patient care and personal connection, this conversation unpacks how intentional, authentic praise can change how we feel, how we show up, and how we heal.

This isn't about empty flattery. It's about human connection—and how small moments of recognition can create meaningful, measurable change.

What You'll Learn in This Episode

• Why compliments have a real physiological and psychological impact

• The difference between authentic recognition and performative praise

• How compliments influence mental health, confidence, and motivation

• The role of kindness and validation in lifestyle medicine

• How clinicians, leaders, and everyday humans can use compliments more intentionally

• Simple ways to give compliments that actually land (and don't feel awkward)

Key Takeaways

• Compliments can reduce stress, improve mood, and strengthen trust

• Recognition is a form of preventive care—not just a "nice-to-have"

• Small, sincere moments of appreciation can have long-lasting effects

• The way we speak to others directly impacts how safe, seen, and supported they feel

Featuring

Loreen Wales, CEO of My Viva Inc.

Loreen brings a deeply human perspective to wellbeing, connection, and communication. Her work highlights the power of everyday interactions in shaping healthier cultures—at work, at home, and in ourselves.

Dr. Prerana Rudrapatna

Dr. Rudrapatna is a lifestyle medicine physician who blends evidence-based care with compassion and practicality. Her approach emphasizes whole-person health, emotional wellbeing, and sustainable behavior change.

About the Host

Michael Dargie is a creative director, author, and host known for asking thoughtful questions that get past the surface. On The Lifestyle Medicine Show, Michael explores the human side of health—where science, story, and lived experience intersect.

Listen & Subscribe

If this episode resonated, subscribe to The Lifestyle Medicine Show and share it with someone who could use a genuine compliment today.

Sometimes the smallest words make the biggest difference.

In this special Cervical Cancer Awareness Month episode, Dr. Prerana Rudrapatna and Loreen Wales bring much-needed clarity and compassion to a topic that too often goes unspoken.

Dr. Rudrapatna, a Medical Health Liaison, shares insights into the clinical and systemic realities around HPV and cervical cancer—from gaps in screening and education to how stigma still prevents many people from seeking care. She breaks down the importance of the HPV vaccine, why early screening matters, and how equity in healthcare needs more than just policy—it needs honest conversation.

Loreen Wales, CEO of My Viva Plan, approaches the issue from a holistic health perspective. With a focus on personalized, sustainable lifestyle strategies, she discusses how foundational health and empowered decision-making play a role in prevention and recovery. Loreen also speaks to the importance of accessible resources that meet people where they're at—mentally, physically, and emotionally.

Together, they unpack what it means to live in a society where sexual health is still seen as taboo, and where cervical cancer is often misunderstood. They offer practical, science-backed knowledge for anyone who wants to better understand the human papillomavirus (HPV), the tools we have to prevent it, and how to advocate for yourself and others.

This is a grounded and thoughtful conversation about health literacy, body autonomy, and breaking down the barriers that keep people silent. It's about normalizing the conversation—because cervical cancer is preventable, and knowledge is power.

LINKS FROM THIS EPISODE

• My Viva Plan

• HPV Vaccine Info - Canada

• Screening for Life - Alberta

• World Health Organization: HPV & Cervical Cancer

 

The holidays are supposed to be joyful…

So why do so many of us end them exhausted, overextended, and quietly judging ourselves?

In this episode, host Michael Dargie is joined by Loreen Wales and Dr. Prerana Rudrapatna for a grounded, refreshingly human conversation about what actually creates holiday stress—and how to move through the season without white-knuckling it.

This isn't about rigid rules, skipping the food you love, or pretending stress doesn't exist. It's about values, boundaries, self-compassion, and planning just enough so the holidays don't run you.

If the season tends to feel like it happens to you instead of with you, this episode is your reset.

In this episode, you'll hear:

• Why holiday stress isn't just "in your head" — and why perceived stress still counts

• A simple values-first question that instantly clarifies what deserves your energy

• How overcommitting quietly creates guilt, frustration, and burnout

• Why the holidays feel like they disappear — and how a plan on a calendar changes that

• The "closet" metaphor: what happens when we avoid decisions instead of making them

• How to approach food and alcohol without restriction or regret (choose what's worth it)

• One powerful reframe that turns "I blew it" into useful data instead of self-judgment

• Why self-compassion might be the most underrated holiday survival skill

Key moments worth jumping to:

• 00:01:37 "Do I need to be stressed about the holidays?"

• 00:05:43 What stress really is — and why perception drives the experience

• 00:07:00 Values over expectations: deciding what actually matters to you

• 00:09:35 Why planning reduces stress instead of killing spontaneity

• 00:10:37 Guilt, shame, and the emotional hangover after the holidays

• 00:12:25 The "closet" metaphor (and why avoidance makes everything heavier)

• 00:14:54 Scheduling self-care like it's non-negotiable

• 00:16:05 Boundaries around food and drink that don't feel restrictive

• 00:21:59 The mindset shift: outcomes as data, not failure

A reminder worth keeping:

You don't need a "perfect" holiday.

You need a clear plan, aligned values, and a little kindness toward yourself.

Learn more:

• https://discover.myviva.com 

Hosted by Michael Dargie, this episode of the Lifestyle Medicine Show powered by my viva, is a look back the Lifestyle Medicine Conference (ACLM); Loreen and Dr. Prerana share the real behind-the-scenes experience—what surprised them, what lit them up, and what they're bringing home into the work they're doing at MyViva.

This isn't a "conference highlights" episode. It's a human recap of what it feels like to be in a room full of people who actually get lifestyle medicine, and who are trying to make it real inside healthcare systems—without burning out the people delivering it.

In this episode, you'll hear:

• Why ACLM felt like finding their people (and why that matters when you're building in healthcare)

• The kind of conversations that happen when everyone's asking: "Okay… but how do we make this work in the real world?"

• Why ACLM certification matters for credibility and trust

• Why SOC 2 Type II compliance is a big deal in digital health (even if most people never talk about it)

• A practical, in-the-wild example of lifestyle medicine programming built around the six pillars

• The truth about scaling: you can't grow lifestyle medicine without a system that supports it

• One of the most unexpectedly inspiring themes: clinicians reclaiming purpose (and yes… even finding space for creativity)

Key moments:

• 00:00:56 Loreen + Dr. Prerana join the conversation

• 00:03:05 "I found my tribe" — the ACLM vibe

• 00:04:15 MyViva becomes ACLM certified

• 00:05:38 SOC 2 Type II — what it is and why it matters

• 00:09:55 Six sessions, six pillars: a standout program structure

• 00:11:09 Scaling lifestyle medicine needs a system

• 00:14:06 Most surprising conversations at ACLM

• 00:17:36 Purpose, identity, and the "watercolor" moment

• 00:23:07 Where to learn more

Links mentioned:

• https://lifestylemedicine.org

• https://discover.myvivaplan.com

In this episode of the Lifestyle Medicine Show, host Michael Dargie is joined by dietitian and founder of My Viva Plan, Loreen Wales, and lifestyle medicine physician Dr. Prerana Rudrapatna to unpack one of the most pressing health topics today—Type 2 Diabetes. Timed with Diabetes Awareness Month, this conversation is a must-listen for anyone who has been diagnosed, is considered pre-diabetic, or wants to understand how to better manage their long-term health.

The episode begins with a back-to-basics explanation of what diabetes actually is—glucose, insulin, and how resistance or deficiency in these systems leads to chronic health complications. The trio dives into how lifestyle factors like diet, movement, stress, sleep, and even emotional well-being play critical roles in diabetes prevention and management.

From Michael's love of "dirt bread" to the deeper issues of demonizing food groups, the discussion challenges long-held misconceptions about carbs, sugar, and dietary restrictions. Loreen and Dr. Prerana emphasize the power of balanced nutrition, mindful eating, and walking after meals, alongside practical advice for building awareness of your own habits.

The most important takeaway? We're all potentially pre-diabetic. But with the right mindset and intentional daily choices, it doesn't have to be a diagnosis. This episode delivers empowering, science-backed guidance—without fear or shame.

PULL QUOTES

• "We're all at risk for this—and it's within our control to change it." — Loreen Wales

• "Take a mindful moment and ask, what's happening right now?" — Dr. Prerana

• "If the dietitian can eat dessert, then I can eat dessert." — Loreen Wales

• "Be proactive—your next step beats a perfect plan." — Michael Dargie

• "Food is emotional—and we need to stop demonizing it." — Dr. Prerana

EPISODE HIGHLIGHTS

[00:46.000] What Is Diabetes? | Defining Type 1 vs. Type 2 Diabetes
[03:20.000] Glucose & Insulin 101 | The body's fuel system explained
[05:00.000] Early Onset of Type 2 | From 40s to kids as young as two
[07:52.588] Pre-Diabetes Reality | "Yes, we are all pre-diabetic"
[09:33.000] First Steps After Diagnosis | Don't panic—document your world
[12:55.818] Understand A1C | A true story from a 20-year diabetic
[15:12.046] Can I Still Eat Bread? | The truth about carbs and balance
[19:21.558] Margarine vs. Butter | A brief history of hydrogenated fats
[23:44.866] Plate-Building Basics | Protein, fibre, and mindful eating
[25:45.784] Mindless Eating | Study shows how TV impacts food recall
[30:01.194] Is Walking After Meals a Thing? | Yes—and here's why
[34:14.648] Intermittent Fasting Is Old | Eat earlier, digest better
[36:21.900] What Am I Feeling? | Ask this before reaching for snacks
[37:27.246] One Change Today | Mindfulness beats perfection
[39:57.332] Don't Forget Your Feet & Eyes | Early detection matters
[42:00.000] Sugar Cravings Explained | It's likely a macro imbalance

Learn more at discover.MyVivaPlan.com

In this episode, Michael Dargie is joined by returning guests Loreen Wales and Dr. Prerana from My Viva Plan to explore a topic that's as vital as any prescription—friendship. Drawing on decades of experience in healthcare and real-life stories, the trio unpacks the profound impact social connection has on our mental and physical health.

Friendship, it turns out, is more than just a nice-to-have; it's an essential component of a healthy life. Dr. Prerana shares research-backed insights on how social connection affects everything from inflammation markers and chronic illness risk to stress recovery and even how well we fight off the common cold. Loreen Wales brings the concept home with deeply personal stories, including one about her father's experience with digital isolation and the very real dangers that come with a lack of community.

They tackle hard truths—how seniors are being preyed upon by AI-driven scams, how loneliness is a modern epidemic, and how technology has shifted our understanding of connection in subtle but devastating ways. But there's also hope. The conversation points to simple, actionable steps to rebuild our connections: starting with intentionality, showing up, and creating third spaces where real human connection can happen.

This isn't just an episode about friendship—it's a conversation that challenges you to be part of the solution. Whether it's saying hello in the hallway, attending community potlucks, or building new friendships through intentional movement and shared spaces, it's clear that our health depends on each other.

3. PULL QUOTES

• "Living well isn't something we do alone—it's about who we walk beside." — Michael Dargie

• "I prescribe you friends." — Michael Dargie

• "Social connection is more than just socializing—it's a sense of belonging to something bigger than yourself." — Dr. Prerana

• "We have to intentionally go and build real relationships. Each of us is responsible." — Loreen Wales

• "I need human interaction. That was the lesson." — Loreen Wales

4. EPISODE HIGHLIGHTS

[01:26.434] Why Social Connection Matters | Defining social connection beyond casual conversation
[02:39.007] Belonging is Health | Research-backed definitions of social connection
[03:37.354] Self-Understanding and Community | Loreen explains how My Viva Plan builds connection from self-awareness
[05:37.388] Friendship and Chronic Disease | How diverse social networks improve health outcomes
[07:43.222] Healthcare Needs to Ask | Social connection as a vital sign
[08:10.211] Prescribe Friendship | The value of prescribing human connection
[10:37.397] Hormones and Connection | How social connection regulates stress and boosts feel-good chemicals
[11:58.553] From Isolation to Healing | Michael shares a real-life story of the power of community
[13:19.857] The Dark Side of Digital | Loreen shares a personal story about her father's vulnerability to online scams
[17:20.585] Incompetence vs. Vulnerability | Challenges families face in protecting seniors
[19:14.421] How Do We Build Structure? | Exploring how to create support systems
[22:33.174] Third Spaces Matter | Condo potlucks and church socials as medicine
[25:05.395] The Power of a Hug | Loreen shares a moment that changed everything
[27:57.321] Suburban Isolation | Michael contrasts inner-city connection vs. suburban silence
[28:44.949] Africa Gets It Right | Reflections from visitors shocked by Canadian isolation
[33:04.251] A Social Experiment | Loreen shares how saying "hello" changed her day
[36:09.556] Friendship Prescription | Dr. Prerana offers the FITT method for prescribing friendship
[38:14.197] Building New Friendships | Loreen shares her approach while working between cities

 

 

In this energizing and thoughtful episode, Michael Dargie is joined by Dr. Prerana and Loreen Wales, CEO of My Viva Plan and a registered dietitian with a psychology background. Together, they dive deep into what self-care truly means—and what it doesn't.

From redefining indulgence to exploring the science behind rest and resilience, the conversation uncovers how to distinguish between genuine self-care and subtle avoidance. The trio shares personal stories, evidence-based strategies, and even a few snack-time confessions (popcorn, anyone?) to illustrate how health professionals and busy individuals can better care for themselves.

This episode is full of insights for clinicians, health coaches, and anyone navigating the fine line between burnout and balance.

Pull Quotes

• "Self-care isn't about checking out—it's about refueling so we can check back in with more presence and resilience." — Dr. Prerana

• "What's your feelings on popcorn as a coping mechanism?" — Michael Dargie

• "It's not about Netflix or no Netflix—it's about whether that downtime helps you re-engage or pulls you away from life." — Loreen Wales

• "Having a dietitian in your life changes how you see food—even your cravings become more mindful." — Dr. Prerana

• "Sleep isn't weakness. It's your secret weapon for hormonal balance, mental clarity, and long-term health." — Loreen Wales

Topics Covered

• The WHO definition of self-care and how it applies to daily life

• When indulgence becomes avoidance

• Why a glass of wine and Netflix can be healthy—or harmful

• How your sleep quality affects hunger, mood, and resilience

• Personal stories about workout timing, travel stress, and mattresses

• Dietitian-approved coping snacks (yes, popcorn makes the cut)

Practical Takeaways

• Use the "Rest to Reengage" framework to evaluate your self-care choices.

• Revisit your sleep hygiene—your mattress and sleep habits might be overdue for an upgrade.

• Build self-care routines that support your energy, not just your escape.

• Lean on community and professional wisdom—whether from clinicians, coaches, or dietitians.

Host:
Michael Dean Dargie

Guests:
Dr. Prerana, Chief Medical Liaison, My Viva Inc.
Loreen Wales, Founder & CEO, My Viva Inc.

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 healthcare provider before making any changes to your diet, exercise, or lifestyle. Never disregard professional medical advice or delay seeking it because of something you've heard on this show.

 

In this important episode of the Lifestyle Medicine Show, host Michael Dargie sits down with Dr. Prerana, Chief Medical Liaison at My Viva, and Laureen Wales, CEO of My Viva, to shed light on an often overlooked topic: men's mental and emotional health.

June is Men's Health Month, but this isn't just about awareness—it's about action. The conversation tackles staggering stats like the fact that suicide is the leading cause of death for Canadian men under 45, and that men account for over 75% of all suicides in Canada, despite only 10% being officially diagnosed with anxiety or depression .

With vulnerability and insight, the episode explores:
 • The silent toll of unspoken stress and societal expectations on men
 • How burnout, poor nutrition, and sleep deprivation contribute to emotional decline
 • The gender gap in accessing social support and mental health services
 • The role of self-care as a critical first line of defence
 • Why "man up" culture needs a major reframe

Laureen and Dr. Prerana offer both clinical and real-world perspectives, advocating for redefining strength—not as stoicism, but as self-awareness, connection, and resilience.

This is a must-listen for anyone who cares about improving outcomes in men's health. Whether you're a clinician, health coach, or simply someone who loves a man, this episode will inspire you to take a deeper, more compassionate look at what it really means to be strong.

Host:
Michael Dean Dargie

Guests:
Dr. Prerana, Chief Medical Liaison, My Viva Inc.
Loreen Wales, Founder & CEO, My Viva Inc.

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 healthcare provider before making any changes to your diet, exercise, or lifestyle. Never disregard professional medical advice or delay seeking it because of something you've heard on this show.

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.

 

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)

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.