Episode: The Power of Compliments

Featuring: Loreen Wales & Dr. Prerana Rudrapatna

Host: Michael Dargie

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.

• 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)

• 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

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.

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.

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.

• "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

[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.

• "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

[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.

• "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

• 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)

• 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.