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: [email protected] 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: [email protected] 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: [email protected] 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: [email protected] 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: [email protected] 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: [email protected]

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: [email protected]

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: [email protected]

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: [email protected]

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: [email protected]

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