Are You a Weekend Warrior? The Pros and Cons of Weekend-Only Exercise

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  

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 snowboarding What pre-season exercises you should start doing now to boost strength and prevent injuries What 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.