Walk, Don't Run to the Doctor with Miles Hassell, MD

In this episode, Miles Hassell MD breaks down the no-gimmick fundamentals of living free of preventable disease and feeling better. No expensive tests. No complicated biohacking. Just simple habits that actually work. You'll learn why home-cooked whole foods beat anything factory-made, why getting short of breath during exercise daily is essential, how waistline control reverses chronic disease, and why purpose, generosity, and play keep your brain young. Key Takeaways: Eat real whole foods cooked at home; avoid ultra-processed foods. Follow a simple Mediterranean-style diet with fruits, vegetables, whole grains, beans, eggs, dairy, meat, and olive oil. Exercise daily until you're short of breath (even 1 minute, 3x/day). Keep your waistline in check to reduce chronic disease. Bring your own lunch to avoid unhealthy meals. Maintain purpose, help others, and stay socially engaged. Play games (ping pong, pickleball, tennis) to protect your brain. Don't obsess over micronutrient tests—focus on the basics. Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM 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: info@GreatMed.org EIN: 88-326-7056   Write us a letter.  We love to hear from you.  This podcast is sponsored by our generous listeners.    Send questions, comments, and support to: GreatMed.org 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229

The holidays don't have to mean weight gain, regret, or a health reset in January. In this Christmas special, Miles Hassell MD breaks down how to fully enjoy the season while protecting your long-term health. Learn why ultra-processed foods, excess sugar, and alcohol hit harder than you think—and how simple planning can help you celebrate without self-sabotage. You can enjoy treats, stay active, and feel great heading into the new year. Key Takeaways: You can enjoy the holidays without gaining weight or wrecking your health Ultra-processed foods, sugar, and excess alcohol have real short- and long-term consequences Never go to holiday events hungry—protein, fat, and fiber are your secret weapons Plan ahead so self-control isn't your only defense Treats are okay in moderation—but ask: is it worth the calories? Stay active, even in small ways, throughout the holiday season Help friends and family make better choices by setting the example Don't let food marketing define what the holidays are really about The Christmas season is about relationships, purpose, and setting yourself up for a healthier year ahead—not just brownies and peppermint mochas. [00:02] Focus on helping people gain health freedom [00:33] Two holiday groups: What group are you in?  [01:36] Bad lifestyle choices have long-term health consequences; enjoy holidays without compromising health. [02:33] Challenges the norm of holiday weight gain; temporary indulgences have lasting impacts.  [03:02] Holiday foods are problematic: ultra-processed, high in sugar/carbs, low in nutrients. Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM 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: info@GreatMed.org EIN: 88-326-7056   Write us a letter.  We love to hear from you.  This podcast is sponsored by our generous listeners.    Send questions, comments, and support to: GreatMed.org 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229

Most people take vitamin D pills because their doctor, a commercial, or a supplement aisle told them to.  But do vitamin D supplements actually improve your health? In this episode, Miles Hassell MD breaks down what the evidence really shows — and why vitamin D sources found in nature may be far more powerful. We dive into the massive gap between blood levels of vitamin D and whether supplements actually work, the risks of "false confidence" in pills, and the often-overlooked benefits of sunlight, food, weight management, and real lifestyle habits. Key Takeaways Supplements rarely improve outcomes. Large, well-designed studies show vitamin D pills generally do not reduce cancer, heart disease, fractures, falls, or total mortality. Natural sources matter. People with naturally higher vitamin D levels (sunlight, diet, activity) live longer and healthier — but synthetic vitamin D doesn't recreate that benefit. The "healthy user effect." Higher vitamin D often reflects healthier habits, not pills. Sunlight is the #1 source. Just 10–15 minutes of midday sun can significantly boost levels and also increases nitric oxide, improves metabolism, and supports cardiovascular health. Supplement benefits are limited. Possible small improvements for respiratory infections and progression from prediabetes to diabetes — but usually too small to be clinically meaningful. Toxicity exists. Over-supplementation or manufacturing errors can cause dangerously high levels and hypercalcemia. Food sources are powerful. Oily fish, cod liver oil, free-range eggs, and sunlight-exposed mushrooms all meaningfully improve vitamin D status. Lifestyle > pills. Exercise, weight management, and whole-food nutrition remain far more impactful than supplements. Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM 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: info@GreatMed.org EIN: 88-326-7056   Write us a letter.  We love to hear from you.  This podcast is sponsored by our generous listeners.    Send questions, comments, and support to: GreatMed.org 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229

In this episode of Walk, Don't Run to the Doctor, we take a deep dive into statins, their true benefits, their real risks, and the massive role lifestyle plays in shaping heart disease outcomes. Rather than accepting oversimplified medical advice, this episode empowers you to think critically, understand uncertainty in medicine, and make fully informed decisions about your own health. You'll learn how to interpret risk statistics (like relative vs absolute risk), why lifestyle may outperform medication for many people, and why statins are helpful for some—yet potentially unnecessary or harmful for others. If you've ever been told "your cholesterol is high, you need a statin," this episode will give you the tools to ask better questions and understand whether that advice truly applies to someone like you.   Key Takeaways: -Medical uncertainty is real — many "facts" are actually opinions without solid or applicable evidence. -Statins help some people more than others: -Strong evidence for people who already had a heart attack. -Much smaller benefit (sometimes minimal) for healthy, active people without prior heart disease. -Absolute vs. relative risk matters: -A "25% reduction in risk" may really mean only 1 fewer event per 100 people. -Lifestyle changes can reduce risk by 50–80%, often outperforming statin benefits—especially for people who exercise, eat whole foods, avoid smoking, keep weight down, and drink moderately. -Statin risks are real: Muscle pain: up to 1 in 10 Diabetes risk increased: about 1 in 200 Possible cognitive impairment (enough for an FDA warning) Polypharmacy (multiple medications) increases uncertainty and side-effect risks.   Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM 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: info@GreatMed.org EIN: 88-326-7056 Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners.   Send questions, comments, and support to: GreatMed.org 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229   Check out this video on Completely Rethinking the Link Between Statins, Cholesterol, & Heart Disease, w/ Dr. Aseem Malhotra: https://www.youtube.com/watch?v=-RU3Ouxt1vs&t=251s   References from today's podcast: Ioannidis J. P. (2005). Why most published research findings are false. PLoS medicine, 2(8), e124. https://doi.org/10.1371/journal.pmed.0020124 Luo, Y., Liu, J., Zeng, J., & Pan, H. (2024). Global burden of cardiovascular diseases attributed to low physical activity. American journal of preventive cardiology, 17, 100633. https://doi.org/10.1016/j.ajpc.2024.100633 Ye, Z., Det al.  (2025). Association of statins use and genetic susceptibility with incidence of Alzheimer's disease. The journal of prevention of Alzheimer's disease, 12(2), 100025. https://doi.org/10.1016/j.tjpad.2024.100025

In this special Walk Don't Run to the Doctor episode, Miles Hassell MD tackles one of the most important, yet misunderstood health topics: osteoporosis and fracture prevention. Rather than focusing on numbers from a Dexa scan or quick prescriptions, this episode empowers you with real, actionable steps to build stronger bones and improve your long-term health with evidence-based lifestyle tools. You'll learn why lifestyle choices—good food you make at home, sunlight, and movement—often outperform medications in maintaining bone health. The discussion blends current research, humor, and critical thinking to help you take control of your health journey.  Key Takeaways Focus on Fracture Prevention, Not Numbers Osteoporosis is less about bone density scores and more about preventing fractures through lifestyle and strength. Exercise Builds Resilience Weight-bearing activity, balance training, and even ping pong can significantly reduce fall and fracture risk. The Power of Diet A Mediterranean-style diet—rich in vegetables, whole grains, olive oil, nuts, and moderate animal protein—reduces hip fracture risk by nearly 30% with no side effects. Supplements ≠ Food Calcium and vitamin D supplements rarely prevent fractures and can have risks; real food sources work better. Sunlight Matters Safe, regular sun exposure helps maintain healthy vitamin D levels—key for bones, mood, and longevity. Ultra-Processed Foods Harm Bone Health Cooking real food at home supports your microbiome, muscle mass, and bone strength—while saving money and improving quality of life. Small Habits, Big Gains Moderate alcohol intake, protein with every meal, and lifelong movement can transform bone and overall health. Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM 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: info@GreatMed.org EIN: 88-326-7056   Write us a letter.  We love to hear from you.  This podcast is sponsored by our generous listeners.    Send questions, comments, and support to: GreatMed.org 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229

This week we are featuring a recent podcast recorded at George Fox University, called George Fox Talks. Erika Barber, MD talks with Miles Hassell MD about taking ownership of your own health. Through thoughtful eating and by giving your palate a chance to develop an appreciation for the richness of available food, you can have a transformative impact on the quality of your life and your body's ability to resist disease.    Watch the full episode through the links provided.   YouTube: https://youtu.be/qgJ8_2x1tZI?si=wX6bKhsp4Dwds1IZ Apple Pocasts: https://podcasts.apple.com/us/podcast/why-pills-arent-saving-you-but-this-might/id1587962691?i=1000727050135 Spotify: https://open.spotify.com/episode/5cqJmDy7hDJKIaa4SyXHyK?si=QWzIqK7dShm7w6YNMVfCRw   Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM 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: info@GreatMed.org EIN: 88-326-7056   Write us a letter.  We love to hear from you.  This podcast is sponsored by our generous listeners.    Send questions, comments, and support to: GreatMed.org 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229

Are blood pressure medications saving lives—or quietly making things worse? In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD takes a hard look at the role of blood pressure drugs. While medications can protect against stroke and heart damage, they also carry serious side effects—from fatigue and dizziness to diabetes and falls in older adults. The bigger issue? Medications can distract from the most powerful treatment of all: lifestyle change. Eating better, moving more, trimming excess weight, and cutting harmful habits often work better than pills—and without the toxic tradeoffs. Dr. Hassell breaks down: ✅ Why "all drugs are poisons with potentially useful side effects." ✅ How lifestyle medicine outperforms prescriptions in long-term health. ✅ The hidden dangers of relying on medications instead of making changes. ✅ The four key steps to lowering blood pressure naturally. ✅ Questions to ask your doctor before staying on meds. Whether you're already on blood pressure drugs or just want to prevent chronic disease, this episode will help you make informed, empowered choices for better health. Take control of your health. Small changes can rewrite your future. #BloodPressure #Hypertension #LifestyleMedicine #HealthPodcast Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM 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: info@GreatMed.org EIN: 88-326-7056   Write us a letter.  We love to hear from you.  This podcast is sponsored by our generous listeners.    Send questions, comments, and support to:   GreatMed.org 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229

In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD sits down with author Mac Lake to explore the connection between faith, health, and personal responsibility. Mac Lake is a highly respected leader, author, and founder of Multiply Group, where he helps leaders and organizations develop strategies to multiply their leadership impact. An inspirational trainer and leadership coach, Mac is gifted at simplifying complex ideas into actionable strategies that anyone can implement to achieve transformative results in their personal life, team, and organization. He has written seven books, including The Multiplication Effect, Leading Yourself (forward written by John Maxwell), and The Discipling Leaders Series, offering practical tools for leadership development. Mac and his wife, Cindy, live in Charleston, SC.  Together, Mac and Dr. Hassell discuss how everyday choices about food, exercise, and discipline have a far greater impact on long-term well-being than prescriptions or quick fixes. From processed foods to self-discipline, the conversation highlights how living with purpose and stewardship over our health can transform not only our own lives but also the lives of those around us. Key Takeaways: Personal responsibility matters: Good decisions about diet and lifestyle often outweigh a doctor's prescription. Whole foods over processed foods: Industrial oils, refined carbs, and protein powders are linked to disease, while traditional, whole foods support health. Discipline turns into habit: Self-control in health choices eventually becomes automatic, shaping long-term well-being. Exercise with purpose: Frequent, simple activity—even just a few minutes a day—improves health and prevents decline. Faith and stewardship: Caring for your body honors God, sets an example for family, and reduces avoidable burdens on yourself and others. Purpose protects the brain: Living with intention and meaning reduces risks of cognitive decline and promotes a healthier, more productive, more enjoyable life. Get your copy of one of Mac Lake's books here: https://multiply-group.myshopify.com/collections/books Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM 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: info@GreatMed.org EIN: 88-326-7056   Write us a letter.  We love to hear from you.  This podcast is sponsored by our generous listeners.    Send questions, comments, and support to: GreatMed.org 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 Follow Mac Lake here: Instagram - @multiply_group YouTube - youtube.com/maclake Facebook - facebook.com/maclake24 LinkedIn - linkedin.com/in/maclake Blog - maclakeonline.com Website - multiplygroup.org

In this episode of Walk Don't Run to the Doctor, Miles Hassell MD unpacks the common health "distractions" that steal attention, money, and energy from what really matters for your well-being. From the sugar wars (high fructose corn syrup vs. cane sugar), to food dyes, celebrity health fads, and fancy but questionable medical tests, we explore how to separate hype from evidence. Key Takeaways: High fructose corn syrup and cane sugar are equally harmful—what matters is cutting refined sugars overall. Food dyes aren't the main problem—we shouldn't be eating the ultra-processed foods they come in. Many "advanced" blood or imaging tests do more harm than good, often creating anxiety without improving health. Be skeptical of celebrity-driven health advice and "secret" cures. Good health outcomes are the fruit of basic healthy lifestyle habits: whole foods meals made in your kitchen, daily exercise, maintaining a healthy waistline, and purposeful living. If you're ready to stop chasing distractions and start focusing on the proven fundamentals of health, this episode is for you. 👉 Share with someone who might be caught up in the latest "health craze." Link to our waist loss guide: https://greatmed.org/lifestyle-tools/waist-loss/ Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM 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: info@GreatMed.org 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 #HealthPodcast #NutritionTips #SugarMyths #FoodDyes #HighFructoseCornSyrup #HealthyLiving #LifestyleMedicine #HealthAdvice #Fructose #MedicalTests #WalkDontRunToTheDoctor

In this episode, Miles Hassell, MD answers heartfelt listener letters about gallbladder disease and knee pain—sharing real-life stories of patients who successfully avoided major surgeries through lifestyle medicine. From tackling gallstones with diet and exercise to managing osteoarthritis without knee replacement, Dr. Hassell highlights how small, consistent changes—like removing sugar, eating a Mediterranean-style diet, incorporating probiotic foods, and staying active—can dramatically improve health outcomes. Key Takeaways: Gallbladder health: Slow weight loss, high-fiber foods (like beans, whole intact grains, and celery), healthy fats (like olive oil & egg yolks), and eliminating ultra-processed foods can reduce the need for surgery. Joint health: Motion is medicine—combined with diet, probiotics, and targeted supplements (gelatin, glucosamine, MSM, niacinamide), some people improve without joint replacement.  Check with a doctor before starting a supplement. Lifestyle first: Whether preventing or recovering from disease, nutrition, fitness, and weight management are powerful tools. Coffee lovers rejoice: Coffee itself is protective against gallbladder disease! Also make sure to check out episode 23: Osteoarthritis Unlocked        Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM 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: info@GreatMed.org EIN: 88-326-7056   Write us a letter.  We love to hear from you.  This podcast is sponsored by our generous listeners.    Send questions, comments, and support to: GreatMed.org 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 #LifestyleMedicine #GallbladderHealth #JointHealth #PreventiveCare #WalkDontRunPodcast

In this episode, Miles Hassell MD, an internal medicine physician from Portland, Oregon, dives deep into one of the most important responsibilities of parenthood—feeding your kids well. He tackles the real-life challenges families face in a world dominated by ultra-processed foods, marketing traps, and busy schedules. Learn how simple, home-cooked meals can drastically improve your child's mental and physical health, prevent chronic diseases, and build lifelong habits. From breakfast hacks to family cooking tips, this episode is a practical and inspiring guide for every parent. Key Takeaways: Feeding kids well is a moral imperative, not just a preference—it's as crucial as seatbelts and helmets. Ultra-processed foods are linked to obesity, anxiety, depression, cognitive decline, poor academic performance, and chronic disease.  Kids should eat the same real food as adults—there's no need for special "kid food."  Cooking at home is key: it saves money, teaches life skills, and builds family bonds.  Start early and be strategic: gradual changes, fun family cooking, and healthy treats can transform habits. Avoid food "traps" like sugary drinks, protein bars, commercial bread, and snacks marketed as healthy. Practical meal ideas include homemade overnight whole intact grain cereals, veggie-packed frittatas, home-baked bread, and simple snacks like fruit and cheese.  Build a home culture of movement, socializing, reading, and resilience alongside nutrition.    Let's raise healthy, capable kids—one homemade meal at a time. Order your copy of Good Food Great Medicine, 4th edition by Miles Hassell MD and Mea Hassell. https://a.co/d/blI93TT References -Ferreira, R., et al. (2024). Early ultra-processed foods consumption and hyperactivity/inattention in adolescence. https://doi.org/10.11606/s1518-8787.2024058005636 -Lane, M., et al. (2022). Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients, 14(13), 2568. https://doi.org/10.3390/nu14132568 -López-Gil, J, et al. (2025). Investigating the Relationship Between Ultra-Processed Food Consumption and Academic Performance in the Adolescent Population: The EHDLA Study. Nutrients, 17(3), 524. https://doi.org/10.3390/nu17030524 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: info@GreatMed.org 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

In this episode, Miles Hassell MD breaks down the often misunderstood world of cooking oils. From olive oil to avocado oil, he explains which fats support long-term health—and which ones belong in the trash. Key Takeaways: Extra virgin olive oil is the only widely available oil with strong evidence supporting real health benefits. Avocado, canola, and other industrial oils are ultra-processed, taste terrible without the help of BigFood processing techniques, and lack nutritional value.  Avocados are good food though...thinly sliced, they top any meal or snack nicely. Don't be fooled by labels like "cold-pressed"—many oils still undergo high-heat processing (up to 500°F).  Call the manufacturer to find out how their oil is processed. Traditional fats like butter, coconut oil, and sesame oil—used historically and minimally processed—may be better choices. Smoke point isn't a valid reason to choose industrial oils; smart cooking techniques can protect food quality without sacrificing health. This episode helps you rethink what you're using in your kitchen—and why less processed, evidence-based choices matter. 🎧 Subscribe for more insights on healthy living through simple, proven lifestyle shifts. #HealthyFats #OliveOil #VegetableOils #WholeFoods #WalkDontRunPodcast #EvidenceBasedLiving Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM 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: info@GreatMed.org 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

Are you or someone you know struggling with constipation? In this episode, Dr. Miles Hassell MD of GreatMed.org explores the real impact of constipation on health and quality of life—and how to fix it without relying on Big Pharma. What You'll Learn: The health risks and causes of chronic constipation  Lifestyle-based solutions that are safer and more effective than over-the-counter meds The role of fiber, fluids, probiotics, and movement in restoring colon health Practical tips: foods to eat, supplements to consider, and travel-friendly strategies Why addressing constipation is a gateway to better overall health Based on the evidence-backed guidance in Good Food, Great Medicine, this episode empowers you to take control of your digestive health the natural way. Like, comment, and subscribe for more honest, practical health advice. Order your copy of Good Food Great Medicine, 4th edition by Miles Hassell MD and Mea Hassell. https://a.co/d/blI93TT 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: info@GreatMed.org 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 #ConstipationRelief #WholeFoodHealth #LifestyleMedicine #WalkDontRunPodcast #DigestiveHealth 

Is there a better, safer, FREE alternative to Ozempic (and other GLP-1 drugs)? In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD reacts to the growing buzz and shares a time-tested, evidence-based 3-step plan that outperforms popular weight loss drugs in the long run. As GLP-1 drugs like Ozempic, Wegovy, and Mounjaro surge in popularity, Dr. Hassell offers critical insight into their risks—like muscle loss, pancreatic complications, and long-term unknowns—while proposing a practical, natural alternative for lasting weight loss and better metabolic health. Key Takeaways: Why Big Pharma's track record with weight loss drugs demands caution The secret 3-step plan: Eat 6 servings of fruits & veggies, 3 minutes of daily exercise, reduce refined carbs Bonus tips: Bust cravings by eating protein with every meal, daily probiotics, and unlock the power of preemptive eating Why this plan costs nothing, has zero side effects, and starts showing results in just one week A timely message in light of the weight loss drug headlines—who should be in control of your health?  More references can be found at www.GreatMed.org Get your copy of Good Food Great Medicine. https://a.co/d/ajAzYzo Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org 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: Chen, X., et al. (2025). Association of dietary fiber intake with all-cause and cardiovascular mortality in diabetes and prediabetes. Diabetology & metabolic syndrome, 17(1), 231. https://pubmed.ncbi.nlm.nih.gov/40533827/   Look, M., et al. (2025). Body composition changes during weight reduction with tirzepatide in the SURMOUNT-1 study of adults with obesity or overweight. Diabetes, obesity & metabolism, 27(5), 2720–2729. https://pubmed.ncbi.nlm.nih.gov/39996356/   Wilding, J., et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. The New England journal of medicine, 384(11), 989–1002. https://pubmed.ncbi.nlm.nih.gov/33567185/   Tinsley, G. M., & Heymsfield, S. B. (2024). Fundamental Body Composition Principles Provide Context for Fat-Free and Skeletal Muscle Loss With GLP-1 RA Treatments. Journal of the Endocrine Society, 8(11),https://pubmed.ncbi.nlm.nih.gov/39372917/    Neeland, I. J., et al. (2024). Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies. Diabetes, obesity & metabolism, 26 Suppl 4, 16–27. https://pubmed.ncbi.nlm.nih.gov/38937282/   Sato, M., et al. (2023). Relationships among Postprandial Plasma Active GLP-1 and GIP Excursions, Skeletal Muscle Mass, and Body Fat Mass in Patients with Type 2 Diabetes Treated with Either Miglitol, Sitagliptin, or Their Combination: A Secondary Analysis of the MASTER Study. Journal of clinical medicine, 12(9), 3104. https://pubmed.ncbi.nlm.nih.gov/37176545/   Monami, M., et al. (2017). Safety issues with glucagon-like peptide-1 receptor agonists (pancreatitis, pancreatic cancer and cholelithiasis): Data from randomized controlled trials. Diabetes, obesity & metabolism, 19(9), 1233–1241. https://pubmed.ncbi.nlm.nih.gov/28244632/   Anderson, S. L., & Trujillo, J. M. (2010). Association of pancreatitis with glucagon-like peptide-1 agonist use. The Annals of pharmacotherapy, 44(5), 904–909. https://pubmed.ncbi.nlm.nih.gov/20371755/   Kapoor, I., Sarvepalli, S. M., D'Alessio, D., Grewal, D. S., & Hadziahmetovic, M. (2023). GLP-1 receptor agonists and diabetic retinopathy: A meta-analysis of randomized clinical trials. Survey of ophthalmology, 68(6), 1071–1083. https://pubmed.ncbi.nlm.nih.gov/37454782/   Bikou, A., et al. (2024). A systematic review of the effect of semaglutide on lean mass: insights from clinical trials. Expert opinion on pharmacotherapy, 25(5), 611–619. https://pubmed.ncbi.nlm.nih.gov/38629387/   Jalleh, R. J., et al. (2024). Clinical Consequences of Delayed Gastric Emptying With GLP-1 Receptor Agonists and Tirzepatide. The Journal of clinical endocrinology and metabolism, 110(1), 1–15. https://pubmed.ncbi.nlm.nih.gov/39418085/   Berg, S. AMA. (2023). Questions patients may have about weight-loss drugs. https://www.ama-assn.org/delivering-care/public-health/questions-patients-may-have-about-weight-loss-drugs   Friedman, J. (2025). America's up-and-down history with weight-loss drugs. https://www.history.com/articles/weight-loss-drugs-america    

What if a free, side-effect-free therapy could significantly improve your cancer survival— and even help prevent recurrence? In this episode, we explore the powerful, research-backed role of exercise in cancer prevention and treatment, centered around the recent CHALLENGE trial published in The New England Journal of Medicine. Here is the link to that study: https://www.nejm.org/doi/10.1056/NEJMoa2502760 Dr. Hassell shares groundbreaking findings showing that moderate, consistent exercise significantly reduces cancer recurrence and mortality — particularly in colon cancer survivors — when added to conventional treatments. More than just prevention, movement is positioned as a critical treatment tool that enhances immunity, reduces inflammation, balances hormones, and even boosts mental health. Key Takeaways: Exercise led to a 37% lower risk of death in colon cancer patients (CHALLENGE trial). Benefits appear as early as 1 year into a structured program (as little as brisk walking!). Sedentary lifestyles are now considered nearly as dangerous as smoking. Even 1-minute workouts a few times a day can start improving immune function. The "number needed to treat" for exercise is dramatically better than many standard medical therapies. Physical activity also reduces risk of diabetes, heart disease, depression, frailty, and more. Social, playful exercise (like frisbee or ping pong) boosts both body and mind — and reduces loneliness. Watch now to discover how just a few minutes of movement a day could change — or even save — your life. #CancerTreatment #ExerciseAndCancer #PreventativeHealth #ChallengeTrial #LifestyleMedicine #WalkDontRunPodcast #MentalHealth #ChronicDiseasePrevention 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: info@GreatMed.org 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

In Episode 35, we sit down with Miles Hassell, MD—internal medicine physician, author, and advocate for lifestyle-based health interventions—to explore the transformative power of cooking at home. Drawing from both clinical experience and personal practice, Dr. Hassell shares evidence-based insights into how preparing your own meals can support cancer survivorship, improve long-term health outcomes, and reduce the burden of chronic disease. Summary: Dr. Hassell emphasizes the crucial role that home-cooked, whole-food meals play in cancer prevention and recovery. He unpacks the science behind diet and disease, outlines the Mediterranean-style eating pattern, and encourages listeners to take ownership of their health through practical, sustainable choices. The episode also covers the cooking oil controversy, tips on meal planning, handling cravings, and the importance of community and family in the cooking process. Key Takeaways: Home cooking using whole foods significantly improves health outcomes, including cancer survival rates. The Mediterranean diet—rich in fruits, vegetables, legumes, healthy fats, and lean proteins—is the most evidence-backed model. Extra virgin olive oil stands out as a key anti-cancer food. Avoiding highly processed foods and added sugars is essential for disease prevention and mental well-being. Planning ahead and enlisting support from friends or family makes healthy eating more achievable and sustainable. Whether you're navigating cancer survivorship or simply aiming to live better, this episode offers empowering, research-backed strategies for taking charge of your health—starting in your own kitchen. 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: info@GreatMed.org 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

Ep 34 – The Power of Muscle: Strength Training for Real Life Health Part 2 In this powerful follow-up episode of Walk, Don't Run to the Doctor, Dr. Miles Hassell and Jennifer Smith of Starting Strength Beaverton dig deeper into the mindset behind fitness—and how strength training can be a surprising antidote to loneliness, mental fatigue, and life's hardest decisions. Key Takeaways: "Everything we do, we do twice—first in our mind, then in action." Jen explores how mental preparation is just as vital as physical strength. Decision fatigue is real—but strength training helps you build discipline and identity through repetition and intention. Fitness as a cure for loneliness: How small-group strength training builds unexpected, life-giving community—especially for older adults. Shared purpose connects generations: Stories of gym members aged 18 to 81 lifting side-by-side, building both muscle and friendships. Why strength training is more than just physical—it's a vehicle for mental resilience, connection, and even faith. Whether you're seeking better health, a support system, or a stronger mindset, this episode offers a hopeful roadmap. Like, comment, and share to inspire someone today. #WalkDontRunPodcast #StrengthTraining #MentalHealth #Loneliness #HealthyAging #BarbellTraining #StartingStrength #CommunityFitness #FaithAndFitness 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: info@GreatMed.org 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

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 www.GreatMed.org Would you like Dr. Hassell to answer your question on the air?  Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org 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

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 www.GreatMed.org Would you like Dr. Hassell to answer your question on the air?  Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org 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

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 www.GreatMed.org Would you like Dr. Hassell to answer your question on the air?  Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org 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