Advertise on podcast: Walk, Don't Run to the Doctor with Miles Hassell, MD

Are steroid knee injections worth it? In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD discusses the potential benefits and risks of corticosteroid injections for knee pain, particularly in people dealing with osteoarthritis. While steroid injections may provide temporary relief, Dr. Hassell explores concerns about their limited effectiveness, potential side effects, and the possibility of accelerated cartilage damage with repeated injections. He also shares practical strategies for managing knee pain long-term, including physical therapy, weight management, regular movement, and a Mediterranean-style diet. If you're considering a steroid injection for knee pain, this episode will help you understand the trade-offs and the questions worth asking your medical team before deciding on treatment. Key Takeaways Temporary relief, limited results: Steroid knee injections may provide pain relief for some people, but the episode discusses research suggesting the benefits are often modest and short-lived. Understand the risks: Potential concerns include elevated blood sugar in people with diabetes, complications when injections occur shortly before knee replacement surgery, and possible cartilage damage with repeated injections. Keep moving: Physical therapy and low-impact activities, such as riding an exercise bike, can help maintain mobility without aggravating knee pain. Manage your weight: Reducing excess weight can decrease stress on the knee joint and may improve symptoms. Improve your diet: The episode highlights a Mediterranean-style eating pattern centered on whole foods, fruits, vegetables, beans, grains, and healthy fats. Be cautious with alternative treatments: Options such as PRP, stem cell injections, hyaluronic acid, and nutritional supplements have varying levels of evidence, and some can be expensive. Dr. Hassell's central message is to look beyond temporary symptom relief and consider strategies that support long-term joint health. Discuss your individual risks, treatment options, and alternatives with your healthcare professional before making decisions about injections. Chapters 00:00 – Introduction to Walk, Don't Run to the Doctor 00:59 – Understanding Knee Osteoarthritis and Joint Pain 03:34 – What Are Corticosteroid Injections? 06:10 – How Effective Are Steroid Knee Injections? 07:27 – Short-Term Risks and Long-Term Cartilage Damage 10:03 – Alternatives: Physical Therapy, Exercise, and Weight Management 12:11 – Diet, Osteoarthritis, and Joint Health 14:06 – Other Treatments, Supplements, and Final Recommendations Do you have a health or nutrition question for Dr. Hassell? Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770 Email: [email protected] Mail: 4804 NW Bethany Blvd., Suite I-2, #273, Portland, OR 97229 This podcast is fully funded by our generous listeners. Support our mission at GreatMed.org/donate (EIN: 88-326-7056) Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM

In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD discusses osteoporosis and the importance of taking a broader approach to maintaining strong, healthy bones. The conversation focuses on the role of protein in bone health, including a Swiss study that found protein intake was strongly associated with measures of bone strength and density. The discussion also explores why calcium and vitamin D from dietary sources remain important, while emphasizing that bone health is much more complex than calcium supplementation alone. Dr. Hassell shares a real-world example of a woman with significant osteoporosis risk who increased her protein intake, resistance exercise, vitamin D, and dietary calcium. After a little more than two years, her hip bone density had increased by 11%. The episode also explains why bones are living, dynamic tissue and why they need both proper nutrition and regular physical stress to remain strong. Key Takeaways Protein is an important and sometimes overlooked component of bone health. Bone health involves much more than calcium supplementation alone. Dietary sources of calcium and vitamin D are important. Resistance exercise and weight-bearing activities help stimulate bone strength. Bones are living, metabolically active tissue—not simply rigid structures. A real-world example discussed in the episode saw an 11% increase in hip bone density after increasing protein, resistance exercise, vitamin D, and dietary calcium. Activities such as hiking, weightlifting, gardening, and shoveling can provide useful stress to the bones. Taking care of your bones requires both "feeding" them properly and giving them appropriate resistance. Chapters 00:32 Why Osteoporosis Is So Devastating 01:04 Protein and Bone Strength 01:42 Calcium, Vitamin D and Bone Health 02:17 A Real-World Osteoporosis Success Story 03:05 An 11% Increase in Hip Bone Density 03:27 Why Bones Are Living Tissue 04:14 Exercise and Resistance for Strong Bones 04:36 Feed Your Bones, Stress Your Bones Do you have a health or nutrition question for Dr. Hassell? Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770 Email: [email protected] Mail: 4804 NW Bethany Blvd., Suite I-2, #273 Portland, OR 97229 This podcast is fully funded by our generous listeners. Support the mission at GreatMed.org/donate (EIN: 88-326-7056) Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM

In this episode of Walk, Don't Run to the Doctor, Dr. Miles Hassell discusses the potential health effects of refined sugars, with a particular focus on cognitive function, dementia, heart disease, and stroke. The conversation explores how refined sugars and refined carbohydrates—including sugar-sweetened beverages, white flour, white rice, baked goods, and processed foods—may affect the body through processes such as glycation, oxidation, inflammation, and changes in cholesterol metabolism. The episode also explains why naturally occurring sugars in whole fruits are different from refined sugars, discusses the uncertain evidence surrounding artificial sweeteners, and offers practical strategies for reducing your sweet tooth without feeling deprived. Key Takeaways Sugar-sweetened beverages are a major source of refined sugar and may contribute to cardiovascular and cognitive health risks. Refined carbohydrates such as white flour, white rice, and many processed foods can behave similarly to sugar in the body. Excess refined sugar may contribute to inflammation, glycation, oxidation, and changes in cholesterol metabolism. Whole fruits are different from refined sugar products because they contain fiber and other nutrients that affect how the body processes their naturally occurring sugars. Artificial sweeteners are discussed, with the hosts noting that observational evidence about their long-term health effects remains conflicted. Reducing sweets, making food at home, and gradually changing your taste preferences can help reduce refined sugar consumption. Chapters 00:00 Introduction 06:09 Refined Sugar and Your Health 10:10 Sugar, Cognitive Function and Dementia 14:01 Refined Sugar and Heart Disease 19:15 Sugar vs. Naturally Occurring Sugar 22:10 Fruit Juice and Refined Sugar 25:06 Artificial Sweeteners and Practical Strategies Do you have a health or nutrition question for Dr. Hassell? Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770 Email: [email protected] Mail: 4804 NW Bethany Blvd., Suite I-2, #273, Portland, OR 97229 This podcast is fully funded by our generous listeners. Support our mission at GreatMed.org/donate (EIN: 88-326-7056) Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM

In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD explores one of the most important questions patients can ask: Is this drug, supplement, or treatment actually helping me — and is it worth the potential risks? Rather than automatically accepting a prescription or supplement recommendation, Dr. Hassell encourages patients to become active participants in their healthcare. That means understanding the potential benefits, looking at the evidence for people like you, considering whether lifestyle changes could be more effective, and recognizing how much uncertainty still exists in modern medicine. The conversation covers everything from cholesterol medications and blood pressure drugs to nutritional supplements, weight-loss medications, long-term prescriptions, and even experimental peptides purchased overseas. The goal isn't to avoid medication altogether. It's to make sure medications are being used thoughtfully, for a clear reason, when the potential benefits outweigh the risks. Key Takeaways: • Don't assume that a prescription is automatically the right solution just because a doctor recommends it. • Ask what meaningful benefit a medication is expected to provide, particularly when it comes to reducing death or disability. • Find out whether there is research showing that the treatment actually benefits people like you. • Consider whether lifestyle changes could address the underlying problem more effectively than medication. • Be especially thoughtful about medications that may be taken for decades when clinical trials only studied them for a few years. • Nutritional supplements aren't automatically "natural" or risk-free; many are synthesized chemicals that should be evaluated like pharmaceuticals. • Be cautious with products of uncertain origin, including supplements and experimental peptides purchased online or overseas. • Medicine involves significant uncertainty. A good doctor should be comfortable acknowledging what is known, what isn't known, and what still needs to be evaluated. • Use your doctor as an advisor and consultant, while taking responsibility for understanding and participating in your own healthcare decisions. CHAPTERS 00:00 The problem with questionable medications and supplements 00:23 Welcome to Walk, Don't Run to the Doctor 01:09 Take responsibility for your healthcare 02:42 When impatience leads to unnecessary treatment 03:19 Why you shouldn't assume a drug is safe 04:20 Does the number on your lab test really matter? 06:13 How long should you take a medication? 07:33 Three questions to ask before taking a drug 08:44 Can lifestyle changes work better than medication? 11:19 Are nutritional supplements really "natural"? 13:22 The danger of experimental peptides 14:10 Why doctors need humility 15:28 How to research your own medical decisions Do you have a health or nutrition question for Dr. Hassell? Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770 Email: [email protected] Mail: 4804 NW Bethany Blvd., Suite I-2, #273, Portland, OR 97229 This podcast is fully funded by our generous listeners. Support our mission at GreatMed.org/donate (EIN: 88-326-7056) Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM

Are you getting real nutrition, or just expensive synthetic substitutes? In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD breaks down the critical differences between the complex nutrients found in whole, unprocessed foods and the isolated, laboratory-made chemicals found in popular vitamins. Discover why standard lab test markers can be highly misleading, when targeted supplementation is actually medically necessary, and how to protect your health and budget from aggressive wellness industry marketing. Dr. Hassell also explores why improving a number on a lab test isn't necessarily the same as improving your health, and why fundamentals such as eating whole foods, exercising, maintaining a healthy weight, and getting outside may matter far more than expensive supplements and testing. Key Takeaways: Most nutritional supplements are synthetic rather than truly "natural." Nutrients consumed as part of whole foods come with a complex combination of other compounds that can affect how the body uses them. Supplements aren't automatically safe simply because they're labeled as nutritional or natural. There are specific situations where supplements can be useful, such as vitamin B12 supplementation for people who cannot absorb B12 properly. The evidence supporting many common supplements, including calcium, vitamin D, and antioxidant supplements, is not as strong as supplement marketing may suggest. Recommended daily allowances are based on limited nutritional knowledge and don't account for important differences between individuals. Be cautious about lab tests that recommend supplements based on a single measurement or biomarker. Improving a lab value isn't necessarily the same thing as reducing your risk of dementia, heart disease, diabetes, or cancer. Whole, unprocessed foods, regular exercise, maintaining a healthy weight, and spending time outside remain the foundation of good health. Consider who profits from the supplements or testing being recommended and whether there is evidence that the intervention actually improves health outcomes. Chapters: 00:00 Why nutritional knowledge is limited 00:13 Welcome to Walk, Don't Run to the Doctor 00:43 Do you need nutritional supplements? 01:00 Are supplements really natural? 01:32 Where vitamins and minerals come from 01:58 How "natural" vitamin C can be misleading 02:26 Are synthetic supplements effective? 03:09 Why nutrients from food are different 03:48 Why whole foods may be better than supplements 04:31 What does the research say about supplements? 05:20 When supplements may actually be useful 05:45 Vitamin B12, calcium, vitamin D and antioxidants 06:10 Look closely at the evidence 06:26 The "depleted soil" argument 07:00 Do you need supplements based on nutrition labels? 07:47 The limitations of recommended daily allowances 08:23 Why nutrient absorption varies 09:25 Focus on whole foods and healthy habits 09:35 Follow the money in the supplement industry 10:09 Be skeptical of supplement-related lab testing 10:38 Microbiome testing and supplements 11:03 Whole foods and a healthier microbiome 11:43 Are we keeping the main thing the main thing? 12:02 What actually improves health outcomes? 12:26 Final thoughts Do you have a health or nutrition question for Dr. Hassell? Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770 Email: [email protected] Mail: 4804 NW Bethany Blvd., Suite I-2, #273, Portland, OR 97229 This podcast is fully funded by our generous listeners. Support our mission at GreatMed.org/donate (EIN: 88-326-7056) Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM  #Nutrition #Supplements #WholeFoods #Health #PreventiveMedicine #WholeFoods #NutritionScience #SupplementTruths

Can depression and anxiety be improved without relying solely on medication? In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD is joined by clinical psychologist Dr. Traci Rieckmann to explore the growing evidence behind lifestyle medicine for mental health. Together they discuss why nutrition, exercise, purpose, social connection, sunlight, and reducing screen time may be just as important—if not more effective—for many people than medication alone. Drawing from clinical experience and scientific research, they explain practical steps anyone can begin today to improve mood, reduce anxiety, and build long-term resilience. Whether you're personally struggling with depression or anxiety, supporting someone who is, or simply looking to improve your overall mental health, this conversation offers practical, evidence-based strategies you can start using immediately. Key Takeaways • Diet and exercise have been shown in multiple clinical studies to significantly improve symptoms of depression and anxiety. • A Mediterranean-style diet rich in whole foods, fish, vegetables, healthy fats, and fermented foods supports brain health through the gut-brain connection. • Regular exercise—even just 20–30 minutes per day—can be as effective as antidepressant medications for many people. • Sunlight, outdoor activity, and social connection play powerful roles in improving mood. • Small, consistent lifestyle changes are often more sustainable than trying to change everything at once. • Cooking at home and sharing meals with others improves both physical and mental health. • Excessive screen time and social isolation can worsen depression and anxiety. • Finding purpose, helping others, and taking initiative can help break the cycle of low mood. • Certain medications and underlying medical conditions can contribute to depression and should be evaluated by a healthcare professional. Chapters 00:00 Introduction 02:13 Depression vs. Anxiety: Why Lifestyle Matters 07:45 The Mediterranean Diet & the Gut-Brain Connection 14:11 Processed Foods, Cooking at Home & Enjoying Food 20:20 Exercise: A Powerful Treatment for Depression 25:10 Taking Initiative When You're Feeling Stuck 30:09 Purpose, Social Connection & Screen Time 32:55 Medications, Expectations & Hidden Causes of Depression 40:02 Helping Others, Family Habits & Digital Detox 44:34 Games, Purpose & Final Takeaways Do you have a health or nutrition question for Dr. Hassell? Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770 Email: [email protected] Mail: 4804 NW Bethany Blvd., Suite I-2, #273, Portland, OR 97229 This podcast is fully funded by our generous listeners. Support our mission at GreatMed.org/donate (EIN: 88-326-7056) Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM

Can the choices you make today help you live a longer, healthier life? In this episode of Walk Don't Run to the Doctor, Miles Hassell MD sits down with filmmaker David Donnelly, director of the documentary Forever Young, to explore the science of healthy aging, longevity, and healthspan. Together they separate evidence-based research from hype, discussing why lifestyle habits still matter more than the latest supplement trends. They examine the growing evidence behind exercise, nutrition, sleep, purpose, social connection, and the surprising impact of excessive screen time on brain health. The conversation also explores exciting advances in longevity research while emphasizing the importance of critical thinking when evaluating new health claims. Whether you're interested in preventing chronic disease, reducing your dementia risk, or simply improving your quality of life as you age, this episode offers practical insights grounded in science. Key Takeaways Why healthspan matters just as much as lifespan How lifestyle choices influence aging more than most people realize The importance of social connection for brain and overall health Why critical thinking is essential when evaluating longevity supplements and trends How excessive screen time may affect cognitive health and purpose What current longevity research is revealing about the future of medicine Practical habits you can start today to improve your long-term health Chapters 00:00 Why Healthspan Matters More Than Lifespan 01:54 The Science Behind the Forever Young Documentary 06:14 Longevity Myths, Supplements & Critical Thinking 09:33 Lifestyle vs. Genetics: What Really Determines Healthy Aging? 12:20 Screen Time, Social Connection & Dementia Risk 22:28 Processed Foods, Exercise & Everyday Habits for Longevity 30:23 Blue Zones, Purpose & Living Well as You Age 37:17 Digital Detox, Meaning & Building a Healthier Future 41:25 Where to Watch Forever Young & Final Takeaways Do you have a health or nutrition question for Dr. Hassell? Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770 Email: [email protected] Mail: 4804 NW Bethany Blvd., Suite I-2, #273, Portland, OR 97229 This podcast is fully funded by our generous listeners. Support our mission at GreatMed.org/donate (EIN: 88-326-7056) Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM  More on the Forever Young Film: Apple — https://tv.apple.com/us/movie/forever-young/umc.cmc.4t1561uviumw4ofcri0ufql7v Website — https://www.foreveryoung.film/ Substack — https://foreveryoungfilm.substack.com/ Instagram — https://www.instagram.com/foreveryoungdoc X — https://x.com/theagingdoc FB — https://www.facebook.com/people/Forever-Young-Film/61572955294447/ YT — https://www.youtube.com/@ForeverYoung-Film Film Trailer - https://www.youtube.com/watch?v=gT2V-USKm6g #Sunlight #Longevity #HealthPodcast #LifestyleMedicine #DrMilesHassell #HeartHealth #MentalHealth #Foreveryoung #SunExposure #Wellness #SleepHealth #BoneHealth #PreventiveHealth #HealthyLiving #WalkDontRunToTheDoctor

Is marijuana as safe as many people believe? In this episode of Walk Don't Run to the Doctor, Miles Hassell MD takes a detailed look at the evidence surrounding marijuana use. The discussion explores the limited medical benefits, the growing body of research on potential health risks, and why lifestyle-based approaches may offer safer, more effective alternatives for many common conditions. The conversation covers marijuana's effects on mental health, addiction, brain function, driving safety, heart disease, pregnancy, human development, and long-term health outcomes. Whether you're considering marijuana for medical reasons or recreational use, this episode encourages you to look beyond marketing claims and make decisions based on evidence. Key Takeaways: The proven medical benefits of marijuana are limited and apply to relatively few conditions. Chronic marijuana use is associated with increased risks of anxiety, depression, addictive patterns, relationship disfunction, and impaired cognition. Marijuana use may increase the risk of car accidents, heart attacks, strokes, and psychiatric disorders in susceptible individuals. Today's marijuana products are significantly more potent than those available decades ago. Lifestyle changes, including nutrition, exercise, sleep, and stress management, may provide safer alternatives for many of the reasons people use marijuana. Understanding both the potential benefits and risks is essential before deciding to use marijuana and its associated products. Chapters 00:00 Why Talk About Marijuana? 01:06 What Are the Real Medical Benefits? 04:43 Marijuana Risks: Driving, Accidents & Public Safety 05:56 Addiction, Anxiety & Mental Health 09:23 Brain Function, Motivation & Physical Health Risks 12:13 Real Patient Stories & Final Takeaways Do you have a health or nutrition question for Dr. Hassell? Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770 Email: [email protected] Mail: 4804 NW Bethany Blvd., Suite I-2, #273, Portland, OR 97229 This podcast is fully funded by our generous listeners. Support our mission at GreatMed.org/donate (EIN: 88-326-7056) Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM  #CBD #HealthPodcast #LifestyleMedicine #DrMilesHassell #Marijuana #HeartHealth #MentalHealth #Wellness #SleepHealth  #PreventiveHealth #HealthyLiving #WalkDontRunToTheDoctor

In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD explains why optimal health starts in your own kitchen. While many people search for health shortcuts through supplements, special testing, weight-loss medications, and wellness trends, the evidence points to a much simpler solution: cooking more of your own meals using real, minimally processed foods. Dr. Hassell discusses how home-cooked meals can reduce the risk of chronic disease, improve weight management, save money, and help create lifelong healthy habits. He also shares practical strategies for learning to cook, planning ahead, and making healthy eating realistic even with a busy schedule. Key Takeaways • Cooking at home is strongly associated with lower rates of diabetes, heart disease, stroke, cancer, obesity, and other chronic illnesses. • Highly processed foods make up the majority of many modern diets and are linked to numerous health problems. • Restaurant meals and packaged "health foods" often contain hidden processed ingredients, refined carbohydrates, and additives. • Whole, minimally processed foods naturally promote fullness and can reduce daily calorie intake without strict dieting. • Sustainable lifestyle habits often provide better long-term results than relying on supplements, testing, or weight-loss medications. • Learning to cook does not require expensive equipment or advanced skills—simple recipes and repetition build confidence. • Meal planning and preparation are essential for making healthy eating convenient and sustainable. • Cooking at home can save significant money while improving health and quality of life. 00:00 Introduction – Why You Have to Cook 00:00:41 The New Food Pyramid and the Importance of Home Cooking 00:02:25 How Cooking at Home Reduces Disease Risk and Saves Money 00:03:01 The Hidden Dangers of Highly Processed Foods 00:05:23 Whole Foods vs. Processed Foods for Weight Management 00:06:53 Misleading "Health Foods" and Marketing Claims 00:08:14 Building a Foundation of Good Food, Activity, and Purpose 00:09:00 Learning to Cook: Simple Steps for Beginners 00:10:07 Making Time for Cooking and Reordering Priorities 00:11:17 Meal Planning Strategies for a Healthier Life References: Dicken, S.J., et al. Ultraprocessed or minimally processed diets following healthy dietary guidelines on weight and cardiometabolic health: a randomized, crossover trial. Nat Med 31, 3297–3308 (2025). https://doi.org/10.1038/s41591-025-03842-0 Kim, Y., et al. (2025). Ultra-Processed Food Intake and Risk of Type 2 Diabetes Mellitus: A Dose-Response Meta-Analysis of Prospective Studies. Diabetes & metabolism journal, 49(5), 1064–1074. https://doi.org/10.4093/dmj.2024.0706 Zong, G., et al. (2016). Consumption of Meals Prepared at Home and Risk of Type 2 Diabetes: An Analysis of Two Prospective Cohort Studies. PLoS medicine, 13(7), e1002052. https://doi.org/10.1371/journal.pmed.1002052 Brunstrom, J. M., et al. (2026). Consuming an unprocessed diet reduces energy intake: a post-hoc analysis of a randomized controlled trial reveals a role for human nutritional intelligence. The American journal of clinical nutrition, 123(3), 101183. https://doi.org/10.1016/j.ajcnut.2025.101183 West, S., Scragg, J., et al. (2026). Weight regain after cessation of medication for weight management: systematic review and meta-analysis. BMJ (Clinical research ed.), 392, e085304. https://doi.org/10.1136/bmj-2025-085304 Do you have a health or nutrition question for Dr. Hassell? Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770 Email: [email protected] Mail: 4804 NW Bethany Blvd., Suite I-2, #273, Portland, OR 97229 This podcast is fully funded by our generous listeners. Support our mission at GreatMed.org/donate (EIN: 88-326-7056) Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM  #cooking #processedfoods #HealthPodcast #LifestyleMedicine #DrMilesHassell #HeartHealth #MentalHealth #Wellness #SleepHealth #BoneHealth #PreventiveHealth #HealthyLiving #WalkDontRunToTheDoctor

*]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:59559cb7-05b3-4034-aa4f-470bef960681-0" data-turn-id-container= "request-WEB:59559cb7-05b3-4034-aa4f-470bef960681-0" data-testid= "conversation-turn-2" data-scroll-anchor="false" data-turn= "assistant"> Can sunlight really improve your health, mood, sleep, heart health, and even lifespan? In this episode of Walk Don't Run to the Doctor, Dr. Miles Hassell breaks down the science behind sunlight exposure, vitamin D, nitric oxide, and why avoiding the sun entirely may actually carry serious health risks. You'll learn the difference between safe sunlight exposure and dangerous sunburn, why sunscreen may not work the way many people think, and how regular outdoor time could improve cardiovascular health, mental health, bone strength, immunity, and more. If you've been told to fear the sun, this evidence-based discussion may completely change how you think about sunlight and wellness. Key Takeaways Why sunlight may lower all-cause mortality and cardiovascular disease risk The surprising limitations of vitamin D supplements How sunlight affects mood, sleep, blood pressure, and metabolism The connection between sun exposure and stronger bones Why avoiding sunburn matters more than avoiding sunlight The truth about sunscreen vs mineral sunblock Practical ways to safely get more sunlight year-round Chapters 00:00 Introduction: Is Sunlight a Vital Nutrient? 00:50 Why People Fear the Sun 01:38 The Proven Health Benefits of Sunlight 02:14 Vitamin D, Nitric Oxide & How Sunlight Works 04:12 Studies Showing Sunlight May Increase Longevity 07:18 Bone Strength, Mood & Better Sleep 10:55 Why Vitamin D Supplements May Not Be Enough 12:23 Melanoma, Sunburn & Real Skin Cancer Risks 15:00 Sunscreen vs Mineral Sunblock Explained 18:09 Safe Sun Exposure Recommendations 19:57 How We Research Health Claims 21:14 Real-Life Lifestyle Medicine Success Stories Do you have a health or nutrition question for Dr. Hassell? Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770 Email: [email protected] Mail: 4804 NW Bethany Blvd., Suite I-2, #273, Portland, OR 97229 This podcast is fully funded by our generous listeners. Support our mission at GreatMed.org/donate (EIN: 88-326-7056) Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM  #VitaminD #Sunlight #Longevity #HealthPodcast #LifestyleMedicine #DrMilesHassell #HeartHealth #MentalHealth #SunExposure #Wellness #SleepHealth #BoneHealth #PreventiveHealth #HealthyLiving #WalkDontRunToTheDoctor

Is olive oil really the healthiest cooking oil — or is that just marketing? In this episode of Walk Don't Run to the Doctor, Miles Hassel breaks down the science behind extra virgin olive oil, why traditional foods matter, and what research says about olive oil's effects on heart disease, cancer risk, mental health, diabetes, and longevity. You'll also learn why many modern seed oils and refined vegetable oils may not deliver the same health outcomes, plus whether olive oil is actually safe for frying at high temperatures. If you've ever wondered which kitchen fat is healthiest for cooking, this episode dives deep into the evidence behind olive oil and Mediterranean-style eating. Key Takeaways Why extra virgin olive oil is considered a traditional, minimally processed food The difference between olive oil and highly refined vegetable oils Research linking olive oil to lower risk of heart disease, stroke, cancer, and premature death Whether olive oil is safe for frying and high-heat cooking How olive oil may improve insulin resistance, mood, brain health, and inflammation The truth about smoke points, omega fats, and cooking oils Why food processing matters more than many people realize Chapters 00:00 Why Olive Oil Is Different 01:31 Traditional Foods vs Processed Oils 03:22 How Extra Virgin Olive Oil Is Made 04:18 The Problem With Modern Vegetable Oils 07:48 Studies Linking Seed Oils to Worse Outcomes 08:43 Is Olive Oil Safe for Frying? 11:11 Olive Oil Benefits for Heart, Brain & Longevity 15:24 Olive Oil and Cancer Risk Reduction 16:29 Final Verdict: Should Olive Oil Be Your Main Cooking Fat? 🔗 References & Resources: Find scientific studies at www.GreatMed.org. 🎙️ Get Featured on the Air! Do you have a health or nutrition question for Dr. Hassell? Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770  Email: [email protected] Mail: 4804 NW Bethany Blvd., Suite I-2, #273, Portland, OR 97229 This podcast is fully funded by our generous listeners. Support our mission at GreatMed.org/donate (EIN: 88-326-7056). #wellness #podcast #lifestyle #healthandwellnessgoals #sourdough #nutritiontips Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM #oliveoil #healthyeating #mediterraneandiet #nutrition #seedoils #hearthealth #longevity #cookingoil #diettips #wellness #oliveoilbenefits #metabolichealth

The Sourdough Impostors In Your Grocery Aisle 🥖 Is your favorite sourdough actually a fake? In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD exposes "sour-faux" bread and reveals why most store-bought loaves are missing the health benefits of true fermentation. Dr. Hassell examines the metabolic and physiological differences between true fermentation and modern commercial baking practices. Discover the science behind the body's response to bread, structural differences in grain flour, and why standard grocery store "sourdough" often lacks any therapeutic value. What you'll learn: 🔬 The Sour Science: How wild bacteria transform flour into a gut-friendly superfood. 🛑 The Grocery Trap: Simple ways to spot fake, yeast-spiked sourdough instantly. 🌾 Flour Power: Why 100% whole grain changes the nutritional game.  🩺 The Health Verdict: Who benefits from sourdough, and who should skip the bread aisle entirely. 00:00 Intro 00:39 Listener Question About Homemade Sourdough 01:10 What Real Sourdough Actually Is 02:06 The Science Behind Sourdough Fermentation 03:40 How to Make a Sourdough Starter 06:02 Real vs Fake Sourdough Bread 07:39 Does 100% Whole Grain Matter? 10:07 Is Sourdough Actually Healthier? 14:06 Who Should Eat Less Bread 14:55 Final Thoughts 🔗 References & Resources: Find scientific studies at www.GreatMed.org. 🎙️ Get Featured on the Air! Do you have a health or nutrition question for Dr. Hassell? Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770  Email: [email protected] Mail: 4804 NW Bethany Blvd., Suite I-2, #273, Portland, OR 97229 This podcast is fully funded by our generous listeners. Support our mission at GreatMed.org/donate (EIN: 88-326-7056). #wellness #podcast #lifestyle #healthandwellnessgoals #sourdough #nutritiontips Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM

In this episode of Walk Don't Run to the Doctor, Dr. Miles Hassell discusses the growing problem of polypharmacy — taking too many medications at once — and why it can create serious health risks, especially for older adults. Dr. Hassell explains how medication "cascades" happen, why many drug combinations are never actually studied for safety, and how lifestyle changes can often reduce the need for prescriptions. Through real patient stories, including an 80-year-old woman whose independence was restored after reducing unnecessary medications, this episode highlights the importance of reviewing prescriptions carefully, coordinating care between providers, and focusing on long-term health through lifestyle medicine. Key Takeaways: Why taking 5+ medications can increase the risk of falls, memory issues, and loss of independence How "polypharmacy cascades" lead to more prescriptions and more side effects The importance of reviewing all medications with your doctor and pharmacist What the Beers List is and why older adults should know about it How exercise, nutrition, and weight loss can sometimes reduce the need for medications Why using a single pharmacy can help catch dangerous drug interactions 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! Write us a letter, We love to hear from you! Send questions, comments, and support to: GreatMed.org Phone/text: 503-773-0770 e-mail: [email protected] EIN: 88-326-7056 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 #Polypharmacy #LifestyleMedicine #HealthyAging #MedicationSafety #DrMilesHassell #WalkDontRunToTheDoctor

In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD talks with Dr. Belinda Beck about bone health. They explore how bone is made of dynamic, living tissue that adapts to the forces placed on it—and why the right kind of exercise is one of the most powerful tools for preventing and treating osteoporosis. Dr. Beck shares her journey from athlete to leading bone researcher, explaining how targeted, high-intensity resistance training can strengthen bones, reduce fracture risk, and improve posture, confidence, and overall health. The conversation challenges the overreliance on medication, highlighting how consistent, properly supervised exercise can outperform drugs without the side effects. They also break down practical strategies for lifelong bone health, including the importance of starting early, maintaining muscle strength, getting adequate calcium and protein, and staying active at any age. Whether you're looking to prevent bone loss or improve existing conditions, this episode offers actionable insights grounded in science and real-world results. Key Takeaways: Bone adapts to stress—short, high-intensity loading is more effective than long-duration, low-impact exercise. Strength training (done safely and with proper supervision) can significantly improve bone density and reduce fracture risk. Exercise offers whole-body benefits beyond bone health, including improved balance, posture, and mental well-being. It's never too early—or too late—to invest in bone health, but starting younger provides the greatest long-term protection. Adequate calcium and protein intake are essential building blocks for maintaining and improving bone strength. Avoid inactivity—prolonged sitting or lying down accelerates bone 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! Write us a letter, We love to hear from you! Send questions, comments, and support to: GreatMed.org Phone/text: 503-773-0770 e-mail: [email protected] EIN: 88-326-7056 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 This podcast is sponsored by our generous listeners. #wellness #podcast #wellnessforlife #lifestyle #healthandwellnessgoals

What if the key to protecting your brain—and avoiding dementia—wasn't found in a prescription, but in your daily habits? In this episode of Walk, Don't Run to the Doctor, Dr. Miles Hassell dives into the powerful connection between exercise, leisure activities, and long-term brain health. Backed by decades of research, including a 40-year study showing up to a 90% reduction in dementia risk, this conversation explores how simple lifestyle choices can dramatically impact your future. Whether you're in your 20's or your 70's, the habits you build today can shape your cognitive health for years to come. Key Takeaways: Regular exercise can reduce the risk of dementia by up to 90% over time. Activities that combine physical + mental + social engagement (like dancing or sports) offer the greatest brain benefits. Higher intensity exercise (getting short of breath) leads to stronger cognitive and physical outcomes. Variety in movement improves balance, bone strength, and injury prevention as you age. Purpose and social connection play a major role in protecting brain function—even with physical signs of aging. Lifestyle choices often have a greater long-term impact than medical interventions. Chapters: 00:00 Introduction 01:16 The 40-Year Study on Exercise & Dementia 01:48 Why This Podcast Exists (Taking Control of Your Health) 02:40 Why Brain Health Starts Early 04:36 Leisure Activities & Dementia Risk 06:23 Why Exercise Impacts Nearly Everything 07:40 How Hard You Should Be Exercising 08:16 The Power of Multimodal Activities (Like Dancing) 08:56 Can You Really Reduce Dementia Risk by 90%? 09:31 Combining Exercise, Diet, and Social Life 10:25 Why Variety in Exercise Matters 11:42 Preventing Falls, Injuries, and Decline 12:08 The Role of Purpose in Brain Health 13:09 Final Thoughts: Live Better, Longer 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! Write us a letter, We love to hear from you! Send questions, comments, and support to: GreatMed.org Phone/text: 503-773-0770 e-mail: [email protected] EIN: 88-326-7056 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 This podcast is sponsored by our generous listeners. #wellness #podcast #wellnessforlife #lifestyle #healthandwellnessgoals