Eat Move Think

In this episode, Leslie Beck, Medcan’s Clinical Director of Food and Nutrition, discusses the US News & World Report’s Best Diets rankings. This year marks the 15th year in a row that the US News & World Report has published these diet rankings, which were released in early January. Sixty-nine leading health experts evaluated 38 diets in 21 different categories. Beck reveals the top four overall-rated diets for 2025 and also highlights some of the other notable category winners, and explains how following these diets can help you achieve your health goals. The Rankings: Out of 38 diets, which diet ranked highest? (Hint: It’s one of these four):  MIND diet Flexitarian diet DASH diet Mediterranean diet The Categories: In addition to Best Overall Diet, categories also included:  Best for Healthy Eating Best for Inflammation, Brain Health, Menopause, Prediabetes, Arthritis and Fatty Liver What The Top Diets Have in Common: Key features that support overall health and well-being Takeaways: All of this year’s top rated diets emphasize whole plant foods, fruits and vegetables, whole grains, beans and lentils, nuts, lean proteins and healthy fats, while limiting adding sugars and saturated fats. All of the diets have solid evidence to support their effectiveness for managing or preventing a health condition or chronic disease. None of the diets restrict entire food groups or ban certain foods.  The best diet is the one you can sustain long-term while meeting your health and lifestyle needs. When considering a diet, ask yourself: Does the plan promote a way of eating that’s good for your children? (Find out why that’s important by listening to the episode).  For personalized advice, consult your doctor or a Medcan dietitian at www.medcan.com/nutrition.

Medcan CEO and Chair Shaun Francis speaks with Tony Moreau, a retired warrant officer, and Dr. Kristina Moreau, a retired captain and family physician with a special interest in sports medicine. This father-daughter duo shares their transformative experiences as competitors in the Invictus and Warrior Games, shedding light on the power of adaptive sports and the value of community.  Highlights:  Tony’s Journey: Following a PTSD diagnosis, the Invictus Games helped him rediscover connection, community and wellness through adaptive sports. Kristina’s Perspective: From military nurse to doctor to Warrior Games gold medalist, she shares how these Games provided healing and a renewed sense of belonging. Family Impact: The unique ways the Invictus Games brings families together and inspires hope for Veterans and their families.  Why It Matters: The mental health benefits of physical activity, camaraderie, and being part of a team.   Takeaways: Adaptive sports create purpose, community, and healing for veterans. The Invictus Games are more than a competition—they are a celebration of resilience and recovery. Looking for help with your health and wellness goals? Visit www.medcan.com. Photo by Lukas Schulze/Getty Images for Invictus Games The Hague 2020

Medcan’s Director of Clinical Innovation, Allison Hazell, is joined by Dr. Julia Alleyne, a Medcan family physician with a focused practice in sport and exercise medicine. Drawing from her extensive medical experience with numerous international sporting events including the Olympics and the Invictus Games, Dr. Alleyne shares insights, stories, and guidance to help inspire us all on our own wellbeing and recovery journeys.   Episode Highlights: Fear of Reinjury: Understanding why fear can slow recovery—and how to overcome it. The Power of Visualization: How seeing yourself succeed can boot confidence and improve performance. Lessons from Elite Athletes: What any of us can learn from Olympians and Invictus Games competitors. Active Rest & Rehab Strategies: Why staying mentally and physically engaged leads to better healing. Integrating Wellness in Recovery: The role of support systems, motivation, and mindset    Key Takeaways: Rehabilitation is not just physical—it’s mental, too Visualization is key for confidence and recovery Overcoming fear is essential to getting back on track Adaptive sports help athletes—and everyday people—find new purpose Looking for extra support in injury prevention, rehabilitation, or wellness? Visit www.medcan.com for more resources.

Is your workplace ready to thrive in the changing healthcare landscape? In this episode, Tara Warren, Medcan’s Director of Growth, and Dr. Peter Nord, Medcan’s Chief Medical Officer, discuss specific strategies employers can take to shift from reactive to proactive health support.  Listen to the episode and learn about key topics in employee health, including: The Challenge: With millions of Canadians lacking primary care access, employers need to step up to provide health solutions. Proactive Care: The importance of annual, head-to-toe health assessments, early intervention, and ongoing support for employees. Retention & Recruitment: How investing in employee health creates a competitive advantage in attracting and retaining top talent. Future Trends: The growing role of employers in bridging healthcare gaps and supporting workforce well-being. Flexibility & Choice: How tailored options allow employees to customize their care, maintain discretion and privacy, and get support for specific personal health concerns such as menopause or weight management. The strategies Tara and Dr. Nord discuss in the podcast are detailed in our recent whitepaper, the Blueprint to Transform your Employee Health Straetgy. To download this whitepaper and read further insights and recommendations, visit medcan.com/blueprint.  To learn more about our comprehensive employee health solutions, visit medcan.com/team.

Can the way you exercise help you sleep better? In Eat Move Think episode 214, Medcan Fitness Manager Simon Lim explores the powerful connection between movement and restful sleep. Learn how when you exercise and the intensity influences your sleep patterns, and discover practical stretches and mobility routines to reduce tension and promote a better night’s sleep. Highlights: Exercise and Sleep Timing: Optimal times for different types of exercise and their impact on sleep. Mobility Stretches for Sleep: Techniques like the 90/90 stretch, windshield wipers, and thoracic windmills release tightness and prepare your body for relaxation. Walking at Sunset: How an evening walk can help regulate your circadian rhythm and prepare your body for sleep. Strength and Sleep: The benefits of targeted strength exercises to relieve discomfort and prevent tension. Sleep Disruption Tips: Strategies like reducing blue light exposure and avoiding late-night workouts that may interfere with rest. Tune into the video episode to watch Simon demonstrate the exercises and try incorporating them into your nighttime routine. Looking for support to improve your exercise routines and fitness levels in 2025? Learn more about Medcan’s fitness programs and explore additional resources at www.medcan.com/fitness.  

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 is How pharmacogenomics works, including how your genes can influence medication effectiveness and the side effects you may experience Which 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