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.

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.