Walk, Don't Run to the Doctor with Miles Hassell, MD
Walk, Don't Run to the Doctor with Miles Hassell, MD is an evidence-based lifestyle tool for clinicians and the general public. In this podcast, we will discuss questions and topics related to: Is type 2 diabetes reversible? What lifestyle choices result in better health outcomes? Amidst the numerous health claims available, which approaches actually work? How can I live a long, healthy life and prevent disease and disability? I am a doctor/clinician and need a reliable resource to share with my patients. Practicing internal medicine physician, Miles Hassell MD, discusses evidence-based lifestyle tools for disease prevention, reversal, and remission. In 2024, Miles Hassell MD launched Walk, Don't Run to the Doctor, the first crowd-funded podcast dedicated to sharing the current evidence on lifestyle. This podcast is an outreach effort of GreatMed.org, a non-profit 501(c)(3) foundation that provides evidence-based lifestyle disease prevention and treatment tools within the medical community and for the general public. We aim to release new content every Friday. GreatMed.org is an educational foundation made of doctors, nurses, and other practicing clinicians who aim to provide the tools and resources clinicians need to more effectively help patients take control of their health, minimize medications, and reduce their risk factors. We offer educational material on lifestyle choices and a whole food Mediterranean diet model based on the best evidence from current medical literature. For more information, visit www.GreatMed.org To support this podcast, visit https://GreatMed.org/donate/
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33. The Power of Muscle: Strength Training for Real Life Health (Part 1)
05/09/2025
33. The Power of Muscle: Strength Training for Real Life Health (Part 1)
Some experts insist we should ditch the dumbbells and pick up a barbell. Are they right? Welcome to Walk, Don’t Run to the Doctor with Miles Hassell, MD. In this episode, we dive deep into the transformative power of strength training—not just for fitness, but for long-term health and independence. Whether it be dumbbells, barbells, a toddler, or heavy backpack, add any kind of weight-bearing exercise every day for muscle mass benefits. Our guest, Jennifer Smith, owner of Starting Strength Beaverton, shares her personal journey into barbell training and how it became her calling to help others age with strength, dignity, and vitality. Key Takeaways: Muscle mass is medicine: Strength training supports bone health, balance, posture, and even chronic disease reversal. Prevent or reverse disease: Learn how building strength can combat type 2 diabetes, osteoporosis, and more. Real-life inspiration: Hear about Marjorie, a 96-year-old client who embraced lifting to improve her quality of life. Fitness is for everyone: Even busy parents and professionals can find ways to build strength safely and sustainably. Mindset and community matter: Loneliness, aging, and motivation are tackled through group training and supportive coaching. Whether you're new to lifting or looking for encouragement to keep going, this episode reminds you: it's never too late to get stronger. #StrengthTraining #PreventativeHealth #MuscleMass #HealthyAging #StartingStrength #FitnessOver40 #ReverseChronicDisease #WalkDontRunPodcast More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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32. Overcoming your health fears
04/25/2025
32. Overcoming your health fears
Welcome to another empowering episode of Walk, Don't Run to the Doctor! In this episode, Miles Hassell MD dives deep into the world of irrational and unnecessary health fears — and how to avoid falling for them. From worrying about chlorine in your shower water to chasing every trendy health gadget or supplement, this episode teaches you how to sift through health claims with critical thinking and focus on what really matters for your well-being. Key Takeaways: Don't let fear-based marketing drive your health decisions. Prioritize evidence-based lifestyle habits like real food, regular movement, and sunlight. Use three independent lines of evidence to verify any health claim — and don't forget to check for opposing views! Focus on what you can control: whole foods, daily vigorous movement, and cutting out obvious excesses like sugar and alcohol. More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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31. Realistic Meal Prepping
04/11/2025
31. Realistic Meal Prepping
In this inspiring episode of Walk, Don't Run to the Doctor, Dr. Miles Hassell teams up with Karen Zink from My Family Chef to break down how to make meal prepping simple, effective, and totally doable—even if you're just getting started. Whether your goal is to eat healthier, save time and money, or reduce stress around mealtimes, this episode is packed with practical tips and mindset shifts to help you take control of your kitchen and health. Key Takeaways: You can cook delicious, whole foods at home starting today—no excuses, no overwhelm. Planning ahead and knowing your priorities makes healthy eating achievable and stress-free. Focus on basic, durable kitchen tools—like a good knife, cutting board, and crockpot—to make prep easier. Start small: maybe just prep breakfasts or dinners, then expand as you get comfortable. Meal prep isn't about perfection—it's about making real life easier and healthier. Eating well is a lifelong investment in your health, better than any pill or treatment. More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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30. The Great Diabetes Debate: Reversing Type 2 Diabetes with Fawn Wolf, MD
03/28/2025
30. The Great Diabetes Debate: Reversing Type 2 Diabetes with Fawn Wolf, MD
In this inspiring episode of Walk, Don't Run to the Doctor, Dr. Miles Hassell teams up with Fawn Wolf to talk about how patients have reversed their Type 2 diabetes. They covered a variety of topics such as motivations, lifestyle, diet, genetics, and more. Consider attending the upcoming conference in Portland, Oregon to learn more on April 26th, 2025. Register here: More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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29. The Power of Home Cooking (Part 2)
03/14/2025
29. The Power of Home Cooking (Part 2)
Discover the power of home cooking in Episode 29 of Walk, Don’t Run to the Doctor. Special guest, Karen Zink, is back to share insights on how cooking at home can improve health, save money, and strengthen family connections. Learn practical tips on involving kids in the kitchen, making budget-friendly meals, and preparing quick, nutritious food when time is short. Whether you’re new to cooking or looking for inspiration, this episode is packed with valuable advice on making home-cooked meals a lasting habit. Don’t forget to subscribe, like, and share your thoughts in the comments below! More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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28. The Power of Home Cooking (Part 1)
02/28/2025
28. The Power of Home Cooking (Part 1)
In this episode of Walk, Don’t Run to the Doctor, Karen Zinck, founder of My Family Chef, shares how home-cooked meals improve health, save money, and strengthen family connections. With a background in healthcare, she emphasizes the benefits of whole, minimally processed foods and the importance of meal planning for reducing stress. She offers practical tips on making cooking easier, from using simple recipes to investing in time-saving kitchen tools. Karen also highlights the financial savings and long-term health benefits of eating at home while acknowledging that outsourcing some meal prep can be a helpful solution. Ultimately, the episode reinforces that small, consistent efforts in home cooking can lead to lasting improvements in well-being. Key Takeaways: Home-cooked meals are healthier, more affordable, and reduce reliance on processed foods. Meal planning and keeping a well-stocked kitchen make cooking easier and more enjoyable. Involving kids in meal prep helps build lifelong healthy eating habits. Cooking in bulk and using leftovers wisely saves time and money. Simple kitchen tools like an air fryer or immersion blender can streamline meal preparation. While home cooking is ideal, there are practical ways to balance convenience and nutrition, including outsourcing some meal prep when necessary. Don’t forget to subscribe, like, and share your thoughts in the comments below! More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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27. How to be Strategic when Dining Out
02/14/2025
27. How to be Strategic when Dining Out
Welcome to Episode 27 of Walk, Don’t Run to the Doctor. In this episode, we delve into the challenges of dining out and how it affects your health. Hidden calories, ultra-processed ingredients, and higher costs are just a few reasons why eating out regularly can hinder your path to optimal wellness. We discuss how home cooking allows for better control over ingredients, increased nutrient intake, and significant savings—all while supporting your health goals. We also provide practical strategies for making home cooking enjoyable and accessible. From developing simple recipes to planning ahead with healthy snacks, you can set yourself up for success. For those times when dining out is unavoidable, we share tips to navigate menus, minimize calorie overload, and focus on healthier options. Whether you’re cooking solo or hosting a group, this episode offers valuable insights to help you prioritize your health while enjoying your meals. 🔗 Don’t forget to subscribe, like, and share your thoughts in the comments below! More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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26. Healthspan Hacks: Live Longer, Age Smarter with Diane Shiffer
01/31/2025
26. Healthspan Hacks: Live Longer, Age Smarter with Diane Shiffer
Join Dr. Miles Hassell and special guest Diane Shiffer, a physical therapist, as they delve into the concept of "healthspan"— living your best, healthiest life for as long as possible. Discover actionable strategies to enhance your healthspan and make choices that positively impact aging, independence, and quality of life. Summary: In this insightful episode, Dr. Hassell and Diane discuss the importance of maintaining balance in life, emphasizing evidence-based lifestyle tools to improve aging outcomes. They explore topics like muscle mass preservation, cardiovascular health, protein intake, and the critical role of movement and diet in achieving a vibrant, independent life. Key Takeaways: Healthspan vs. Lifespan: Aim to align the two, minimizing the gap between living independently and lifespan. The Role of Exercise: Find enjoyable, sustainable activities to maintain muscle strength, balance, and cardiovascular health. Protein and Nutrition: High-protein diets and whole foods are essential for muscle preservation and recovery. The Power of Community: Staying connected and engaged combats isolation and promotes mental health. Practical Tips: Incorporate sit-to-stand exercises, farmer’s carries, and safe movement routines to stay active at any age. About the Guest: Diane Shiffer, PT, brings 40 years of experience in musculoskeletal health and lifestyle coaching, helping individuals redefine aging through movement and balance. Learn more about her practice at ConnectOregon.com. 🎧 Don’t miss this episode filled with practical advice and inspiration for living a longer, healthier life. Subscribe for more expert tips on preventing disease and improving well-being through lifestyle changes! Tune in to learn actionable tips for fostering a healthier, more active life and setting the stage for a long, vibrant healthspan. More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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25. How to Age Gracefully, Stay Active, and Invest in Your Health with Diane Shiffer
01/17/2025
25. How to Age Gracefully, Stay Active, and Invest in Your Health with Diane Shiffer
Featuring Diane Shiffer: Physical Therapy, Anti-Aging, and Healthspan In this episode of Walk, Don’t Run to the Doctor, Dr. Miles Hassell sits down with Diane Shiffer, a physical therapist and business owner, to discuss the intersection of physical activity, aging, and healthspan. Together, they explore how movement, community, and thoughtful health practices can promote longevity and well-being. Key Takeaways: The Power of Movement: Regular physical activity is essential for maintaining strength, balance, and overall health, especially as we age. Repair, Restore, Reimagine: Diane's three-step approach encourages recovery, functional restoration, and envisioning new possibilities for an active lifestyle. Mix It Up: Diversify exercise routines to prevent overuse injuries and ensure holistic fitness. Games for Brain and Body: Activities like table tennis and pickleball combine physical movement with cognitive challenges, promoting brain health and social connection. Invest in Your Health Early: Diane introduces the concept of a "401(k) for your body," emphasizing the importance of building physical resilience in your 30s and 40s to reap benefits later in life. Avoid Overtraining: Balance exercise intensity with recovery to reduce injury risks and optimize benefits. Professional Guidance Matters: Partnering with healthcare professionals can help tailor exercise programs to individual needs, avoiding common pitfalls. Tune in to learn actionable tips for fostering a healthier, more active life and setting the stage for a long, vibrant healthspan. Diane Shiffer combines expertise and passion to empower others in their health and wellness journeys. She earned her degree in Biology from Willamette University before completing her Physical Therapy education at the University of Puget Sound. With over three decades of dedication to orthopedic care, Diane achieved her Orthopedic Clinical Specialist (OCS) certification through the American Physical Therapy Association. Additionally, she is a Certified Manual Physical Therapist (CMPT) through the North American Institute of Manual Therapy, further enhancing her hands-on approach to patient care. An active leader and advocate in the physical therapy community, Diane has contributed her expertise as an Active Delegate, Vice President, and member of the Nominating Committee for the Oregon Physical Therapy Association. Outside the clinic, Diane is deeply committed to community service and staying active. She can be found at Connetct & Beyond Physical Therapy: www.connectoregon.com More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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24. Best of 2024: Listener Stories and Successes
01/03/2025
24. Best of 2024: Listener Stories and Successes
Welcome to Episode 24 of "Walk, Don't Run to the Doctor," where we empower you to unlock your body's healing potential through evidence-based lifestyle changes. Join Miles Hassell, MD, as we share inspiring real-life stories and practical advice for avoiding preventable diseases and achieving lasting health. Key Takeaways: The Power of Lifestyle Choices: Evidence-based tools like diet, exercise, and self-care can help prevent chronic conditions and reduce dependency on medications. Healing Without Surgery: Stories of individuals avoiding joint replacements and reversing chronic conditions through movement, whole foods, and targeted supplements. Realistic Weight Loss: Sustainable strategies for new mothers and others, emphasizing home-cooked meals and active lifestyles over extreme restrictions. Rethinking Big Pharma: When you prioritize health, you reduce your reliance on medications while still appreciating their life-saving role when truly needed. Immunity and Inflammation: Choices that boost immunity also reduce the risk of long-term illnesses like heart disease, diabetes, and cancer. Simple, Effective Habits: Start small with activities like one-minute exercises and focus on being your own chef for impactful health improvements. Healthcare Professional Guidance: Lead by example—practitioners play a crucial role in modeling healthy behaviors for patients. Closing Note: Thank you for an incredible year of podcasting! Our mission for 2025 is to expand our reach and help lift the burden of preventable diseases worldwide. Your support matters—share our podcast and consider contributing to this life-changing journey. 🔗 Don’t forget to subscribe, like, and share your thoughts in the comments below! More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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23. Arthritis Unlocked: Lifestyle Hacks to Beat Pain and Avoid Surgery
12/27/2024
23. Arthritis Unlocked: Lifestyle Hacks to Beat Pain and Avoid Surgery
Welcome to Walk, Don’t Run to the Doctor, an evidence-based podcast with Miles Hassell MD. In this episode, we tackle osteoarthritis and how lifestyle choices can help prevent or alleviate its effects. Dr. Hassell provides practical advice on reducing pain, improving mobility, and possibly avoiding joint replacement through exercise, weight management, and a Mediterranean-style diet. Whether you're dealing with arthritis or looking to maintain healthy joints for the future, this episode is packed with actionable tips to empower your health journey. Key Takeaways: Movement is Medicine: Regular, varied exercises like water walking, tai chi, and resistance training can reduce stiffness, improve function, and lower surgery risks. Weight Loss Matters: Shedding even a few pounds significantly reduces joint stress and pain. Diet is Key: Avoid refined carbs, prioritize fruits, vegetables, and healthy fats like olive oil, and consider natural sources of calcium and probiotics. Supplements for Joint Health: A three-month trial of glucosamine sulfate, MSM, gelatin/collagen, and niacinamide may provide relief for some. Long-term Benefits: Lifestyle changes can reverse type 2 diabetes, normalize blood pressure, and even reduce cancer risks, underscoring the power of daily habits. References: Katz et al. Diagnosis and Treatment of Hip and Knee Osteoarthritis: A Review. JAMA: Journal of the American Medical Association. 2021 Feb 9;325(6):568–78 Gay, C et al. Educating patients about the benefits of physical activity and exercise for their hip and knee osteoarthritis. Systematic literature review. Annals of Physical and Rehabilitation Medicine 2016. 59(3):174-183 OA prevention. Osteoarthritis Action Alliance. 2021 Jonas WB et al. The effect of niacinamide on osteoarthritis: a pilot study. Inflamm Res 1996. Jul;45(7): p. 330-4 Zaharia OP et al. Reduced muscle strength Is associated with insulin resistance in type 2 diabetes patients with osteoarthritis, The Journal of Clinical Endocrinology & Metabolism 2021. 106 (4), 1062–1073 Jonas WB et al. The effect of niacinamide on osteoarthritis: a pilot study. Inflamm Res 1996. Jul;45(7):330-4 Phytomedicine 10(1):3-7, 2003, cited in IM News 1 Nov 2003:19 Pavelka et al. Efficacy and safety of piascledine 300 versus chondroitin sulfate in a 6 months treatment plus 2 months observation in patients with osteoarthritis of the knee. Clinical rheumatology. 2010 29(6):659–670 Vasquez A. Reducing pain and inflammation naturally -- part 3: Improving overall health while safely and effectively treating musculoskeletal pain. Nutritional Perspectives: Journal of the Council on Nutrition. 2005 Apr; 28(2):34–44 See more about the patient story Dr. Hassell shared: In his practice, Dr. Hassell recommends his patients use this osteoarthritis cocktail (daily) as a 3 month trial: Glucosamine 1500mg daily MSM 3000 mg daily Gelatin 1 sachet daily Niacinamide 1000mg daily So what do I do? Ten tips from the pages of Good Food Great Medicine, 4th edition Consider daily exercise a prescription. Take 30 minutes or more daily to decrease your waistline, reduce heart disease risk, and improve mood and libido. Add small doses to your routine like 10 jumping jacks every time you brush your teeth (pp. 27 & 72-73). Eat a wide variety of vegetables (p.37) Eat whole, intact grains (pp. 39-40, 66, & 99) Eat whole fruit (pp. 11, 36-37, & 96) Cook with extra-virgin olive oil (p. 41) Eat oil-rich fish, 2-7 servings per week (pp. 11 & 41-43) Eat raw nuts, seeds, beans, & lentils (pp. 11, 38, 41-42, 103 & 105) Have some cultured dairy (full fat plain yogurt, kefir, etc) daily (pp. 47-49 & 118) Eat modest amounts of unprocessed meat, poultry & eggs (pp. 11, 41-42 & 44-45) Enjoy wine (< 5 ounces daily) (pp. 11 & 58) Minimize or avoid: Sitting (get out of your chair and move your body every hour or so), sugars, sweet drinks, white flour, and processed foods (p. 20).
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22. Can alcohol consumption be beneficial?
12/13/2024
22. Can alcohol consumption be beneficial?
In this episode of Walk, Don’t Run to the Doctor, Miles Hassell MD explores the complex and often controversial topic of alcohol consumption and its impact on health. From historical context to modern studies, he provides a balanced look at the potential benefits and risks of alcohol, encouraging viewers to make informed decisions based on evidence rather than emotion. Summary: Dr. Hassell discusses the nuanced role of alcohol in health and lifestyle. While heavy drinking poses clear dangers—such as liver disease, cardiovascular issues, and societal harm—low to moderate consumption might have benefits in certain contexts. Evidence from large studies suggests reduced risks of cardiovascular disease, type 2 diabetes, and some forms of dementia for moderate drinkers, particularly when paired with a healthy lifestyle. Key Takeaways: Moderation is Key: Up to 7 drinks per week for women and 10-14 for men may provide benefits, but heavy drinking is harmful. Context Matters: Alcohol's benefits are most evident in a healthy lifestyle, alongside good nutrition and regular exercise. Potential Benefits: Includes improved heart health, reduced type 2 diabetes risk, and enhanced cognitive function. Risks to Consider: Alcohol can still pose risks, including cancer, dependence, and societal harm, even at low levels. Preferred Choice: Red wine may offer additional health benefits due to its antioxidants. For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor. More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 References: Buljeta, I., et al. (2023). Beneficial effects of red wine polyphenols on human health: comprehensive review. Current Issues in Molecular Biology, 45(2), 782–798. Yoo, J. E., et al. (2022). Association between changes in alcohol consumption and cancer risk. JAMA Network Open, 5(8), e2228544. Yoo JE, et al. Association between changes in alcohol consumption and cancer risk (supplemental data, tables e1 and e2). JAMA Netw Open. 2022;5(8):e2228544. CDC.gov. (2024). About moderate alcohol use. U.S. Centers for Disease Control and Prevention. Pierre-Louis, T., et al. (2020). Effects of alcohol consumption in general, and wine in particular, on the risk of cancer development: a review. Oeno One, 54(4). Hong, S., et al. (2020). Alcohol consumption and the risk of prostate cancer: a dose-response meta-analysis. Nutrients, 12(8), 2188. Zhang, X., et al. (2021). Alcohol consumption and risk of cardiovascular disease, cancer and mortality: a prospective cohort study. Nutrition Journal, 20(1), 13. Ortola, R., et al. (2024). Alcohol consumption patterns and mortality among older adults with health-related or socioeconomic risk factors. JAMA Network Open, 7(8), e2424495. Lofterod, T., et al. (2020). Exploring the effects of lifestyle on breast cancer risk, age at diagnosis, and survival: the EBBA-Life study. Breast Cancer Research and Treatment, 182(1), 215–227. Tamimi, R. M., et al. (2016). Population attributable risk of modifiable and nonmodifiable breast cancer risk factors in postmenopausal breast cancer. American Journal of Epidemiology, 184(12), 884–893. Cancer.gov. (2021, July 14). Alcohol and Cancer Risk. National Cancer Institute. Colditz, G. (2024). Overview of Cancer Prevention. UpToDate.com AICR.org. (2024, July 5). New study finds AICR/WCRF’s cancer prevention recommendations are associated with reduced mortality risk from all causes, cancer and heart disease. American institute for Cancer Research.
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21. Crack the Holiday Eating Code with a Generous Serving of Gratitude
11/25/2024
21. Crack the Holiday Eating Code with a Generous Serving of Gratitude
Welcome back to Walk, Don’t Run to the Doctor with Dr. Miles Hassell, MD. In this episode, Dr. Hassell dives into strategies for enjoying the holiday season without compromising health. He covers practical, evidence-based advice on balancing holiday indulgence with wellness, allowing you to savor good food, fun, and festivities responsibly. Dr. Hassell discusses mindful eating tips for navigating holiday temptations, from portion control to prioritizing healthy options and staying hydrated. He emphasizes the importance of planning ahead, staying active, and making smart food choices to support long-term health, even during the holidays. Listeners are encouraged to stay proactive, exercise, and share the joy without feeling deprived or pressured. Key Takeaways: 1. Mindful Treats: Enjoy treats in moderation, consider sharing, and always pair them with protein, fruits, and vegetables to stay satisfied. 2. Healthy Alternatives: Choose nourishing snacks and avoid ultra-processed foods; bring homemade, nutritious options to gatherings. 3. Hydration & Balance: Staying hydrated with low-calorie beverages like mineral water helps curb cravings and manage alcohol intake. 4. Stay Active: Incorporate short bursts of exercise throughout the day, even if it's just a brisk walk or a quick workout. Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by YOU, our generous listeners. Send questions, comments, and support to: GreatMed.org 4804 NW Bethany Blvd., Suite I-2, Portland OR 97229
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20. The Microbiome Makeover: Secrets to a Healthy Gut
11/22/2024
20. The Microbiome Makeover: Secrets to a Healthy Gut
This episode of Walk, Don't Run to the Doctor emphasizes the importance of building and maintaining a healthy microbiome for better health outcomes, disease prevention, and overall well-being. The microbiome, a complex population of microorganisms living in the gut, plays a significant role in protecting against cancer, regulating digestion, and supporting various metabolic and immune functions. A home-cooked diet, particularly a whole food omnivorous diet rich in fiber and fermented foods, helps to cultivate a resilient microbiome. Exercise, scant to moderate alcohol consumption (especially wine), and avoiding sugar, refined flours, and artificial sweeteners further enhance gut health. This episode also warns against overuse of antibiotics and reliance on probiotic supplements, advocating instead for a food-based approach through diet and lifestyle changes. Key Takeaways: Microbiome's Role in Health: The microbiome impacts everything from cancer prevention to appetite regulation, insulin sensitivity, immune function, and even brain health. Diet and Gut Health: A Mediterranean-style, omnivorous whole food, diet improves microbiome diversity and overall health, reducing risks for conditions like obesity, diabetes, and cancer. Fermented Foods: Incorporating fermented foods like yogurt, kefir, and kombucha supports a healthy microbiome and reduces cancer risk. Exercise and Lifestyle: Regular exercise promotes gut health and boosts immunity, while avoiding sugar, artificial sweeteners, and unnecessary antibiotics helps maintain microbiome balance. Natural Approach: The podcast recommends focusing on diet and lifestyle over probiotic or prebiotic supplements to build a resilient microbiome. For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor. More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 References: Zhang, X., et al. (2023). Modulating a prebiotic food source influences inflammation and immune-regulating gut microbes and metabolites: insights form the BE GONE trial. The Lancet, 98:104873. Diez-Ozaeta, I. & Astiazaran, O. (2021). Fermented foods: An update on evidence-based health benefits and future perspectives. Food Research International, 156. https://doi.org/10.1016/j.foodres.2022.111133 Perler, B., et al. (2023). The role of the gut microbiota in the relationship between diet and human health. Annual Reviews in Physiology, 85:449-68. DeVos, W., et al. (2022). Gut microbiome and health: mechanistic insights. Gut-BMJ, 71:1020-1032. doi: 10.1136/gutjnl-2021-326789 Kim, J., and Le, H. (2022). Potential role of the gut microbiome in colorectal cancer progression. Frontiers in Immunology, 12: 807648. doi: 10.3389/immu.2021.807648 Pyo, Y., et al. (2024). Probiotic functions in fermented foods: Anti-viral, Immunomodulatory, and anti-cancer benefits. Foods, 13:2386. https://doi.org/10.3390/foods13152386 Zhang, K., et al. (2019) Fermented dairy foods intake and risk of cancer. International Journal of Cancer, 144: 2099-2108. Michels, K. B., et al. (2020). Yogurt consumption and colorectal cancer incidence and mortality in the Nurses' Health Study and the Health Professionals Follow-Up Study. The American journal of clinical nutrition, 112(6), 1566–1575. https://doi.org/10.1093/ajcn/nqaa244 Rad, A., et al. (2021). Postbiotics as promising tools for cancer adjuvant therapy. Advanced Pharmaceutical Bulletin, 11(1), 1-5. Sharma, A., et al. Final results of a phase I/II study to investigate efficacy of a high potency multistrain probiotic on chemo induced diarrhea. ESMO, 29(8). Doi:10.1093/annonc/mdy424 Luceron-lucas-Torres, M., et al. Association between wine consumption and cancer: a systematic review and meta-analysis. Frontiers in Nutriition, 10:1197745. doi: 10.3389/fnut.2023.1197745 LeRoy, C., et al. (2020). Red Wine Consumption Associated with increased gut microbiota a-diversity in 3 independent cohorts. Gastroenterology, 158:270-272. https://doi.org/10.1053/j.gastro.2019.024 Duan, J., et al. (2021). The mechanisms of wine phenolic compounds for preclinical anticancer therapies. Food and Nutrition Research, 65:6507. http://dx.doi.org/10.29219/fnr:v65.6507 Zhao, L., et al. (2023). Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Liver Cancer and Chronic Liver Disease Mortality. JAMA, 330(6), 537–546. https://doi.org/10.1001/jama.2023.12618 Debras, C., et al. (2022). Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLoS medicine, 19(3), e1003950. https://doi.org/10.1371/journal.pmed.1003950 Zhang, J., et al. (2019). Oral antibiotic use and risk of colorectal cancer in the United Kingdom, 1989-2012: a matched case-control study. Gut.BMJ; 68:1971-1978. doi: 10.1136/gutnl-2019-318593
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19. A Hug in a Mug: Hidden Health Benefits of Coffee and Tea
11/08/2024
19. A Hug in a Mug: Hidden Health Benefits of Coffee and Tea
In this episode of Walk, Don’t Run to the Doctor, Miles Hassell MD explores the latest research on the health benefits of coffee and tea. Contrary to the common perception that they are guilty pleasures, recent (and ancient) studies suggest that coffee and tea may significantly improve health outcomes. Here are the key takeaways: Key Takeaways: Drinking 3-5 cups of coffee or tea per day can lower the risk of heart disease, stroke, type 2 diabetes, and even some cancers. Coffee and tea may reduce the risk of neurodegenerative diseases like Parkinson’s and slow the progression of symptoms. Consuming these beverages may also offer cardiometabolic benefits, including a reduced risk of cardiac arrhythmias and premature death. Studies show potential benefits for gut health, liver fat reduction, and even bone strength, particularly from tea. Remember: Black coffee or tea is best. Avoid sugary, dessert-like drinks that negate the health benefits. Doctor up your cup with a splash of whole milk. For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor. More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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18. Cancer & Exercise
10/25/2024
18. Cancer & Exercise
Welcome to Walk, Don’t Run to the Doctor with Dr. Miles Hassell, an evidence-based podcast focused on using lifestyle choices to prevent and treat illness. In Episode 18, Dr. Hassell explores the powerful role exercise plays in improving cancer outcomes, from prevention to aiding recovery during therapy. Learn how physical activity can help reduce the risk of cancer recurrence, enhance cancer therapy success, and improve overall health, including heart disease, diabetes, and mental well-being. Whether you’re a cancer patient, survivor, or simply focused on health, this episode will guide you on how to take control of your health through exercise. Dr. Hassell also offers practical tips for incorporating simple exercises into your daily routine and emphasizes the importance of maintaining an active lifestyle. Key Takeaways: Exercise and Cancer Prevention: 150 minutes of moderate or 75 minutes of vigorous exercise weekly can reduce cancer risk by 40-50%. Improved Cancer Outcomes: Regular exercise can decrease cancer recurrence risk by up to 40% and lower overall mortality. Cancer Therapy Support: Exercise helps patients better tolerate cancer treatments, reduces fatigue, and enhances quality of life. Exercise Benefits for All: Daily physical activity reduces the risk of multiple chronic diseases, including heart disease, diabetes, and depression. Starting Small: Begin with manageable exercises, even if it’s just a few minutes per day, and gradually build up. For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor. More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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17. Cancer Survivorship and Prevention
10/11/2024
17. Cancer Survivorship and Prevention
In this episode of Walk, Don’t Run to the Doctor, Miles Hassell MD focuses on cancer survivorship and prevention, emphasizing the importance of lifestyle choices. Key takeaways include: Lifestyle and Cancer: Diet, exercise, and weight management are as crucial as conventional cancer treatments like surgery or chemotherapy. Dietary Recommendations: The Mediterranean diet is highlighted for its benefits in reducing cancer recurrence, improving survival rates, and enhancing quality of life. Though the available research points to the Mediterranean diet being the most widely studied, any omnivorous, whole foods diet is practical here. Exercise & Physical Activity: Regular movement, even brief daily exercises, helps reduce cancer recurrence, boosts mood, and may improve treatment outcomes. Alcohol & Cancer: Moderate alcohol consumption may have health benefits, but overconsumption increases cancer risk. Weight Management: Maintaining a healthy weight is vital for cancer prevention and survivorship, as excess fat correlates with worse outcomes. Future Resources: A comprehensive cancer survivorship program will be available soon, with a detailed guide on managing cancer through lifestyle choices. Tune in for expert insights and practical steps to enhance cancer outcomes through lifestyle adjustments! The purpose of GreatMed.org is to enhance the doctor/patient relationship. We encourage clinicians to talk with their patients about these points, and patients to talk with their care teams. This information should not replace medical care, but enhance it. The American Cancer Society Medical and Editorial Content Team. (2023, December 15). Body Weight and Cancer Risk. The American Cancer Society. Wang, F., et al. (2020). Adherence to dietary recommendations among long-term breast Cancer Survivors and Cancer Outcome Associations. Cancer Epidemiology, Biomarkers & Prevention, 29(2), 386–395. Ergas, I. J., et al. (2021). Diet quality and breast cancer recurrence and survival: The pathways study. JNCI cancer spectrum, 5(2), pkab019. Castro-Espin, C., et al. (2023).Association of Mediterranean diet with survival after breast cancer diagnosis in women from nine European countries: results from the EPIC cohort study. BMC Med 21, 225 (2023). Zhang, W., et al. (2023). Adherence to healthy dietary patterns and glioma: a matched case-control study. Nutrients, 15(23), 4886. Hong, S., et al. (2020). Alcohol consumption and the risk of prostate cancer: a dose-response meta-analysis. Nutrients, 12(8), 2188. Estruch, R., et al. (2022). Associations between Low to Moderate Consumption of Alcoholic Beverage Types and Health Outcomes: A Systematic Review. Alcohol and Alcoholism, 57(2), 176–184, Buljeta, I., et al. (2023). Beneficial effects of red wine polyphenols on human health: comprehensive review. Current Issues in Molecular Biology, 45(2), 782–798.
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16. Big Pharma
08/31/2024
16. Big Pharma
Welcome back to Walk, Don’t Run to the Doctor with Miles Hassell MD. In episode 16, Dr. Hassell explores the role of Big Pharma and why lifestyle changes can often be a better alternative to relying on medications. He discusses the importance of critical thinking when it comes to pharmaceutical treatments and emphasizes how making informed lifestyle choices can reduce your dependency on medications. Dr. Hassell shares real-life examples and practical advice on how diet, exercise, and overall health management can lead to better outcomes and less reliance on Big Pharma. Dr. Hassell encourages listeners to take a look at other villains that could be influencing lifestyle habits, predisposing us to later reliance on modern medicines. Tune in to understand why the first step toward better health starts with you! Key Takeaways: Lifestyle vs. Medication: Dr. Hassell argues that many health issues can be better managed or even prevented through lifestyle changes rather than relying on medications from Big Pharma. Critical View of Big Pharma: Dr. Hassell urges listeners not to blame Big Pharma for all health problems, and to recognize that pharmaceutical companies, like any business, may exaggerate the benefits of their products. Importance of Informed Decisions: Always read the package inserts for medications and ask your doctor about the necessity and potential benefits of any prescription. Real-Life Examples: Dr. Hassell provides examples of individuals who improved their health significantly through lifestyle changes, such as a whole food diet and daily exercise, reducing their reliance on medication. Lifestyle Solutions: Dr. Hassell emphasizes a whole-food Mediterranean diet, regular exercise, and managing weight as key components of a healthy lifestyle that can minimize the need for pharmaceuticals. Question Prescriptions: Before accepting a medication, consider whether lifestyle changes might be a better solution and discuss the options with your healthcare provider. The Role of Critical Thinking: Dr. Hassell encourages viewers to think critically about their health choices and the role of medications in their treatment plans. For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor. More references can be found at Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229
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15. Walk-in Visits with the Doctor: Heartburn
08/30/2024
15. Walk-in Visits with the Doctor: Heartburn
Welcome back to "Walk, Don’t Run to the Doctor" with Miles Hassell MD. In this drop-in visit episode, Dr. Hassell tackles the common issue of heartburn and offers evidence-based lifestyle strategies to manage and often eliminate it without relying on medications. Key Takeaways: Lifestyle Changes Over Medications: Heartburn can often be managed effectively with lifestyle adjustments rather than pharmaceuticals. Dietary Adjustments: Eliminate or drastically reduce sugars and refined carbohydrates, monitor and possibly reduce alcohol intake, and increase fiber from fruits, vegetables, beans, and grains. Weight Management: Being overweight can exacerbate heartburn, so maintaining a healthy weight can help alleviate symptoms. Probiotic Foods: Incorporating probiotic-rich foods like yogurt and sauerkraut may improve gut health and reduce heartburn. Identify Personal Triggers: Pay attention to individual food triggers such as peppermint tea or foods made with flour, and adjust your diet accordingly. Dr. Hassell emphasizes the importance of personalized dietary choices and the potential benefits of lifestyle changes for managing heartburn effectively. For more tips and insights, visit our website at and check out the book .
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14. Is High Blood Pressure Dangerous?
08/30/2024
14. Is High Blood Pressure Dangerous?
Welcome to another episode of Walk, Don't Run to the Doctor with Miles Hassell, MD. In this episode, Dr. Hassell dives into practical strategies for managing and potentially reversing high blood pressure through lifestyle changes rather than solely relying on medications. Here’s what you’ll learn: Lifestyle Approaches: Discover how essential hypertension, often tied to lifestyle factors, can be managed by dietary and lifestyle adjustments. Dietary Tips: Learn about the DASH and Mediterranean diets, rich in fruits, vegetables, whole grains, and healthy fats. Specifically, how olive oil and celery can help reduce blood pressure. Weight Loss: Understand the significant impact of losing even a small amount of weight on controlling blood pressure. Common Triggers: Identify lifestyle factors that might contribute to high blood pressure, such as excessive salt, alcohol, licorice, and inadequate sleep. Real-Life Example: Hear about Cindy’s journey, who achieved remarkable results by adjusting her diet and losing weight. Dr. Hassell emphasizes the importance of working with your physician to safely reduce or eliminate high blood pressure medications while improving overall health. For more detailed tips and a deeper dive into the evidence, check out the show notes. Don’t forget to like, subscribe, and hit the notification bell for more episodes on improving health through lifestyle changes! Resources: Visit our website at Check out Dr. Hassell’s book, Good Food, Great Medicine Follow the podcast Walk, Don’t Run to the Doctor for more insights Thanks for watching and taking steps toward better health! #HighBloodPressure #LifestyleMedicine #DASHDiet #MediterraneanDiet #HealthTips
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13. Super Secret Superfoods (Likely in Your Kitchen)
08/30/2024
13. Super Secret Superfoods (Likely in Your Kitchen)
Welcome to Walk, Don’t Run to the Doctor with Miles Hassell MD, where evidence-based lifestyle choices take center stage in preventing and managing illness. In this episode, we dive into the world of real superfoods—those everyday staples already in your kitchen that can transform your health. Key Takeaways: Discover Real Superfoods: Learn about everyday foods like fish, lentils, leafy greens, and more that can significantly impact your health, without needing expensive supplements. Focus on Apple Cider Vinegar: Explore the potential benefits of apple cider vinegar, including its historical use and its role in blood sugar management. We'll also discuss the quality of available evidence and practical ways to incorporate it into your diet. Understand the Evidence: Get insights into the challenges of lifestyle medicine research, including issues with observational data, confounding variables, and the importance of a multi-line evidence approach. Practical Tips: Find out how to use apple cider vinegar effectively and explore other practical, evidence-supported lifestyle choices to enhance your well-being. Join us as we unravel the science behind simple, accessible health tools and empower you to make informed decisions for a healthier life. Would you like us to read your letter on the air? We love getting mail at: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 Or, send an e-mail to . Join the cause! Support this crowd-funded podcast and be a champion of a future episode by donating here: For more information and references head to Purchase
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12. Your Health is Your Job: Get Your Brain Right
08/16/2024
12. Your Health is Your Job: Get Your Brain Right
In today’s episode, Miles Hassell, MD shares invaluable insights on how to take control of your health in a meaningful way. It’s not just about making positive health choices but also about cultivating the right mindset to stick with those decisions. Your health is, after all, your responsibility. Miles Hassell, MD encourages us to start by understanding that managing our health is within our grasp. He discusses ways to minimize reliance on medications by focusing on preventive measures and healthier lifestyle choices. Embracing a mindset geared towards health and wellness is key to overcoming the challenges of changing habits. Important takeaways from today’s episode: Learn practical steps to minimize illness and reduce medication use by focusing on diet, activity, and weight management. Begin with small, manageable changes that lead to big results over time. Find a supportive community to help you stay on track. Share recipes, encourage each other, and step out of your comfort zone together. Don’t give up on yourself. Surround yourself with healthy influences and stay committed to your goals. Taking control of your health doesn’t have to be overwhelming or expensive. By starting small, staying consistent, and leaning on your community, you can achieve better health outcomes and enjoy a healthier, happier life. Join the cause! Support the podcast and be a champion of a future episode by donating here: For more information and references head to Purchase Resources for Today’s Episode:
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11. What is Lifestyle Medicine?
08/09/2024
11. What is Lifestyle Medicine?
You’ve heard Miles Hassell, MD discuss the transformative benefits of lifestyle medicine—how it can enhance your well-being through daily choices. But what exactly is lifestyle medicine, and why is it so effective? Today Miles Hassell, MD explains the core benefits of lifestyle medicine, exploring its key principles, and helps listeners discover how these foundational practices can lead to meaningful and lasting health improvements. Lifestyle medicine is an approach to health that emphasizes the importance of everyday lifestyle choices in preventing and managing chronic diseases. Rather than focusing solely on medications and treatments, lifestyle medicine encourages proactive, evidence-based changes that promote long-term wellness. By integrating healthy habits into your daily routine, you can significantly improve your overall quality of life. Important takeaways from today’s episode: Discover how a balanced diet rich in whole foods, regular physical activity, maintaining a healthy weight, getting moderate sun exposure, using heat and cold therapy effectively, and incorporating faith or spirituality can collectively enhance your overall health and well-being. When adopting lifestyle changes, it’s important to evaluate their impact. Start by setting clear health goals, such as improving mental health or preventing chronic diseases. Avoid chasing after fads and focus on evidence-based practices that have proven benefits. To ensure that lifestyle changes are grounded in solid research, consider three lines of evidence. Evaluate lifestyle practices by examining their historical effectiveness, reviewing findings from multiple high-quality studies, and considering the real-life outcomes of individuals who have adopted these changes Lifestyle medicine provides a practical framework for enhancing health through everyday choices. By focusing on foundational practices like diet, activity, and emotional well-being, you can make informed decisions that lead to significant and lasting improvements in your health. Join the cause! Support the podcast and be a champion of a future episode by donating here: For more information and references head to Resources for Today’s Episode: Colditz GA, Hankinson SE. The Nurses' Health Study: lifestyle and health among women. Nat Rev Cancer. 2005 May;5(5):388-96. doi: 10.1038/nrc1608. PMID: 15864280.
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10. Miles Hassell, MD Opens Your Letters: Should We Be Afraid of Apples?
08/02/2024
10. Miles Hassell, MD Opens Your Letters: Should We Be Afraid of Apples?
Welcome to today’s episode where Dr. Miles Hassell answers some of the most pressing health questions from our listeners. With a focus on sugar consumption, the Mediterranean diet, and the effects of various food additives, this episode is packed with actionable insights to help you live a healthier life. Key Points from the Q + A: 3:00 - Sweet Tooth and Sugar Alternatives Cut Back on Refined Sweets: Miles Hassell, MD emphasizes the importance of minimizing processed carbs and refined sugars in your diet. Instead, consider natural sweeteners like honey, molasses, and maple sugar. Avoid Bad Sugars: Not all sugars are created equal. Miles Hassell, MD advises steering clear of highly processed sugars and opting for more natural alternatives. 6:10 - Are Apples Really Villains? While highly refined sugars can be detrimental, natural sources like apples are a much better alternative. Apples contain fiber and essential nutrients, making them more satisfying and less likely to lead to overconsumption compared to empty sugars found in processed foods. 10:55 - Protein and Collagen in Homemade Ice Cream Adding protein and collagen to homemade ice cream may sound healthy, but Miles Hassell, MD categorizes it as ultra-processed. He stresses that these should not replace your primary protein sources. If you’re going to have ice cream…just enjoy it! 13:35 - The Mediterranean Diet Miles Hassell, MD discusses the Mediterranean diet, questioning whether it's too carb-heavy. He encourages examining hard endpoints and considering whether people truly thrive on this diet. The focus should be on whole, omnivorous foods. 20:00 - Phthalates in Olive Oil Miles Hassell, MD explains that while every food contains some toxins, our bodies have natural detoxification methods. He notes that people who consume olive oil tend to have better health outcomes, suggesting our bodies can handle these toxins effectively. Miles Hassell, MD’s insights provide a comprehensive look at how we can make healthier dietary choices. From understanding the impact of different sugars and sweeteners to evaluating popular diets and addressing food toxins, these tips are vital for anyone looking to improve their overall health. Remember, the key lies in making informed choices, staying active, and continually assessing how your diet affects your well-being. Do you have a question? Contact us below to send yours. Email: Mailing Address: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 Phone: 503-773-0770 For more information and references head to: Purchase Twitter (X): Instagram: @mileshassellmd Facebook: Substack: YouTube: email:
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9. The Best Fats for the Best Health: Part 2 (Dairy and Saturated Fats)
07/26/2024
9. The Best Fats for the Best Health: Part 2 (Dairy and Saturated Fats)
Are dairy and saturated fats secretly sabotaging your health, or are they essential parts of a balanced diet? Many arguments rely on assumptions rather than concrete evidence. Miles Hassell, MD aims to shed light on this issue by focusing on research-backed outcomes. Miles Hassell, MD reminds listeners of the importance of making dietary decisions based on a wide range of studies rather than a single piece of research. This method provides a more accurate picture of how dairy and saturated fats affect our health. A few takeaways from Miles Hassell, MD: Fermented dairy products like yogurt, kefir, and cheese have been shown to offer several advantages, including: reduced risk of bone fractures, blood pressure regulation, enhanced blood sugar management and better cholesterol levels. Higher saturated fat intake has been associated with a lower risk of stroke. Avoid hydrogenated and highly processed oils. Selecting the right types and consuming them in balanced amounts is vital for reaping benefits without compromising health. Miles Hassell, MD reminds us to enjoy dairy in moderation and to opt for fermented varieties for the best health outcomes. Making informed dietary choices based on comprehensive data is crucial for maintaining overall well-being. Join the cause! Support the podcast and be a champion of a future episode by donating here: For more information and references head to: Purchase Twitter (X): Instagram: @mileshassellmd Facebook: Substack: YouTube: email: References for Today’s Episode:
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8. The Best Fats for the Best Health: Part 1
07/19/2024
8. The Best Fats for the Best Health: Part 1
Did you know that one simple change in your kitchen could transform your health? In today’s episode, Miles Hassell, MD, explores the extensive health benefits of extra virgin olive oil (EVOO). Drawing on three lines of evidence, he makes a compelling case for making EVOO your primary kitchen fat. A few takeaways from Miles Hassell, MD: Studies have shown that EVOO supports gut health. A healthy gut can contribute to improved digestion, a stronger immune system, and even better mental health. Regular consumption of EVOO has been associated with a lower incidence of dementia. This connection underscores the importance of incorporating EVOO into your diet as part of a proactive approach to brain health. Research indicates that higher consumption of olive oil is linked to a lower incidence of certain cancers. The powerful antioxidant and anti-inflammatory properties of EVOO play a significant role in reducing cancer risk. One of the most well-documented benefits of EVOO is its ability to lower the risk of heart disease. Unlike other vegetable oils, EVOO has been consistently shown to promote cardiovascular health. Miles Hassell, MD emphasizes that EVOO is not just a cooking ingredient but a therapeutic tool. Its unique composition of monounsaturated fats, antioxidants, and anti-inflammatory compounds makes it a powerhouse for health promotion. While other vegetable oils lack the same level of evidence for health benefits, EVOO stands out for its protective effects. When compared to other oils, EVOO consistently comes out on top. Making the switch to EVOO can be a simple yet powerful change to improve your overall health. So next time you're cooking, reach for the EVOO and enjoy both its flavor and its multitude of health benefits. Join the cause! Support the podcast and be a champion of a future episode by donating here: For more information and references head to: Purchase Twitter (X): Instagram: @mileshassellmd Facebook: Substack: YouTube: email: References for Today’s Episode: . . . . . . Guasch-Ferré M, Liu G, Li Y, Sampson L, Manson JE, Salas-Salvadó J, Martínez-González MA, Stampfer MJ, Willett WC, Sun Q, Hu FB. Olive Oil Consumption and Cardiovascular Risk in U.S. Adults. J Am Coll Cardiol. 2020 Apr 21;75(15):1729-1739. doi: 10.1016/j.jacc.2020.02.036. Epub 2020 Mar 5. PMID: 32147453; PMCID: PMC7233327. . . . . . . . .
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7. Short of Breath and Sweaty: Exercise Tips for Everyone
06/28/2024
7. Short of Breath and Sweaty: Exercise Tips for Everyone
Incorporating daily physical activity into your routine is one of the most powerful ways to enhance your overall health and well-being. Exercise isn't just about hitting the gym; it's about making movement a regular part of your life. Lifestyle changes can truly transform your health, helping you feel better, look better, and live longer. In today’s episode Miles Hassell, MD explores the profound health benefits of exercise and provides practical tips on how to make it a part of your daily life. A few takeaways from Miles Hassell, MD: Exercise is a powerful tool in the fight against many diseases. Regular physical activity helps prevent and manage conditions such as type 2 diabetes, heart disease, certain cancers, and neurodegenerative diseases. Don’t get caught up in theory—focus on practice. Begin with small, manageable goals, such as walking for 10 minutes a day, and gradually increase the duration and intensity of your workouts. Find activities you enjoy to make exercise feel less like a chore and more like a fun part of your day. Good habits like regular exercise not only enhance your quality of life but also play a crucial role in disease prevention. By incorporating daily physical activity into your routine, you gain more control over your health and reduce the risk of chronic diseases. Remember, we don’t all love exercise, but staying accountable and finding ways to incorporate movement into your life can lead to transformative health benefits. References for Today’s Episode: Johnson SJ, Miles Hassell MD, Martin H. The short of breath and sweaty principle: Risk reduction therapies available to everyone. J Clin Nur Rep 1 (1), 11. 2022 Oct 10;12. Church TS, Blair SN, Cocreham S, Johannsen N, Johnson W, Kramer K, Mikus CR, Myers V, Nauta M, Rodarte RQ, Sparks L. Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. Jama. 2010 Nov 24;304(20):2253-62. Berin E, Hammar M, Lindblom H, Lindh-Åstrand L, Spetz Holm AC. Effects of resistance training on quality of life in postmenopausal women with vasomotor symptoms. Climacteric. 2022 May 4;25(3):264-70. Join the cause! Support the podcast and be a champion of a future episode by donating here: For more information and references head to: Purchase Twitter (X): Instagram: @mileshassellmd Facebook: Substack: YouTube: email:
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6. Be Your Own Chef
06/21/2024
6. Be Your Own Chef
It’s easy to fall into the habit of eating out or relying on processed foods. However, becoming your own chef and cooking at home is more than just a hobby—it's a crucial health survival skill. In today’s episode Miles Hassell, MD discusses the numerous benefits of home cooking and how you can get started. In today’s episode Miles Hassell, MD explores: The health benefits of cooking at home and how it allows you to control the ingredients, ensuring that your meals are nutritious and free from harmful additives. Cooking together is a wonderful way to bring people together. It creates an opportunity for family and friends to bond, share experiences, and enjoy quality time. By planning and preparing your meals, you can make the most of your grocery budget and reduce food waste. Spend some time each week planning your meals By avoiding processed foods and focusing on whole, nutritious ingredients, you can boost your overall health and well-being. Being your own chef is more than just a skill, it's a lifestyle change that can significantly improve your health. By taking control of your meals, you can avoid the pitfalls of processed foods and enjoy the numerous benefits of home cooking. References for today’s episode: Taylor, S. (2005). Praying, playing and happy families: An examination of the relationship between family religiosity, family recreation, and family functioning. Join the cause! Support the podcast and be a champion of a future episode by donating here: For more information and references head to: Purchase Twitter (X): Instagram: @mileshassellmd Facebook: Substack: YouTube: email: [email protected]
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5. Autoimmunity and Inflammation: Part 2
06/14/2024
5. Autoimmunity and Inflammation: Part 2
Auto-immune diseases can be incredibly challenging to manage, but there are numerous lifestyle interventions that can positively influence your health. By focusing on key areas such as waistline, sunlight, sleep, and heat, and using various modalities, you can take significant steps toward improving your well-being. In today’s episode Miles Hassell, MD explores various tools that can favorably alter the course of your auto-immune disease: Maintaining a healthy waistline through balanced nutrition and regular exercise is essential. Exposure to sunlight helps your body produce Vitamin D, a crucial nutrient for immune function. Aim to spend at least 15-20 minutes in the sun each day, especially in the morning. Sleep deprivation has a direct impact on illness. Adequate sleep supports immune function, reduces inflammation, and helps your body repair itself. Heat therapy can be an effective tool for managing auto-immune symptoms. Tailor your exercise routine to match your energy levels and physical capabilities, ensuring consistency over intensity. Diet plays a pivotal role in managing auto-immune diseases. Focus on anti-inflammatory foods such as leafy greens, fatty fish, nuts, and seeds. Lifestyle interventions require rigorous approaches with consistency. These changes are not quick fixes; they take time to show results. Be patient with yourself and understand that turning your health around is a gradual process. By embracing these lifestyle interventions and utilizing different modalities, you can significantly reduce the burden of your auto-immune disease. Join the cause! Support the podcast and be a champion of a future episode by donating here: For more information and references head to: Purchase Twitter (X): Instagram: @mileshassellmd Facebook: Substack: YouTube: email: [email protected] References for today’s episode: Lindqvist PG, et al. Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. J Intern Med. 2016 Oct;280(4):375-87. doi: 10.1111/joim.12496. Epub 2016 Mar 16. -Alfredsson L, Armstrong BK, Butterfield DA, Chowdhury R, de Gruijl FR, Feelisch M, Garland CF, Hart PH, Hoel DG, Jacobsen R, Lindqvist PG, Llewellyn DJ, Tiemeier H, Weller RB, Young AR. Insufficient Sun Exposure Has Become a Real Public Health Problem. Int J Environ Res Public Health. 2020 Jul 13;17(14):5014. doi: 10.3390/ijerph17145014. -Patrick RP, et al. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021 Oct 15;154:111509. doi: 10.1016/j.exger.2021.111509. Epub 2021 Aug 5. -Ostkamp P, et al. Sunlight exposure exerts immunomodulatory effects to reduce multiple sclerosis severity. Proc Natl Acad Sci U S A. 2021 Jan 5;118(1):e2018457118. doi: 10.1073/pnas.2018457118. Erratum in: Proc Natl Acad Sci U S A. 2021 Jul 20;118(29): -Tsigalou C, et al. Autoantibody Production in Obesity: Is There Evidence for a Link Between Obesity and Autoimmunity? Curr Obes Rep. 2020 Sep;9(3):245-254. doi: 10.1007/s13679-020-00397-8. -Garbarino S, Lanteri P, Bragazzi NL, Magnavita N, Scoditti E. Role of sleep deprivation in immune-related disease risk and outcomes. Commun Biol. 2021 Nov 18;4(1):1304. doi: 10.1038/s42003-021-02825-4.
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4. Autoimmunity and Inflammation: Part 1
05/24/2024
4. Autoimmunity and Inflammation: Part 1
Living with an autoimmune disease can often feel overwhelming, as though you have little control over your body's reactions. Many people believe they are powerless in the face of autoimmune diseases.. However, adopting specific lifestyle changes can significantly improve your overall well-being, reduce symptoms, and minimize the need for medication. In today’s episode Miles Hassell, MD explores: The therapeutic applications of lifestyle choices in managing autoimmune diseases and steps you can take to regain control over your health. Exercise and how it helps to reduce inflammation and can improve your overall quality of life. Find an activity you enjoy, whether it's walking, yoga, swimming, or strength training, and make it a regular part of your routine. The Mediterranean diet and how it’s shown to reduce inflammation and improve symptoms in people with autoimmune diseases. If you have an autoimmune disease, you have more power than you might think to influence your health. By adopting a proactive and positive approach to your lifestyle, you can help your immune system function better, reduce symptoms, and improve your overall quality of life. Start with small changes, stay committed, and believe in your body's ability to heal and thrive. Resources for Today’s Episode: Aya, V., et al.. (2021). Association between physical activity and changes in intestinal microbiota composition: A systematic review. PloS one, 16(2), e0247039. Johnson SJ, Miles Hassell MD, Martin H. The short of breath and sweaty principle: Risk reduction therapies available to everyone. J Clin Nur Rep 1 (1), 11. 2022 Oct 10;12. Bieber, K., et al. (2023). Autoimmune pre-disease. Autoimmunity reviews, 22(2), 103236 Li, Z., and Wang, X. (2022) Clin. Effect and biol mech of exercise for RA: Mini-review. Frontiers in Immunology, 13(5). Jiang, Y., et al. (2021). (2021). Therapeutic Implications of Diet in Inflammatory Bowel Disease and Related Immune-Mediated Inflammatory Diseases. Nutrients, 13(3), 890. . Join the cause! Support the podcast and be a champion of a future episode by donating here: For more information and references head to:
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