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

Miles Hassell, MD
  • 4.9 (31)
  • Alternative Health
  • Updated Semimonthly

Walk, Don't Run to the Doctor with Miles Hassell, MD is an evidence-based lifestyle tool for clinicians and the general public. In this podcast, we will discuss questions and topics related to: Is type 2 diabetes reversible? What lifestyle choices result in better health outcomes? Amidst the numerous health claims available, which approaches actually work? How can I live a long, healthy life and prevent disease and disability? I am a doctor/clinician and need a reliable resource to share with my patients. Practicing internal medicine physician, Miles Hassell MD, discusses evidence-based lifestyle tools for disease prevention, reversal, and remission. In 2024, Miles Hassell MD launched Walk, Don't Run to the Doctor, the first crowd-funded podcast dedicated to sharing the current evidence on lifestyle. This podcast is an outreach effort of GreatMed.org, a non-profit 501(c)(3) foundation that provides evidence-based lifestyle disease prevention and treatment tools within the medical community and for the general public. We aim to release new content every Friday. GreatMed.org is an educational foundation made of doctors, nurses, and other practicing clinicians who aim to provide the tools and resources clinicians need to more effectively help patients take control of their health, minimize medications, and reduce their risk factors. We offer educational material on lifestyle choices and a whole food Mediterranean diet model based on the best evidence from current medical literature. For more information, visit www.GreatMed.org To support this podcast, visit https://GreatMed.org/donate/

  1. Jun 5

    61. Why Olive Oil Is Healthier Than Seed Oils (What the Studies Show)

    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: info@GreatMed.org 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

    19 min

  2. May 22

    60: Sourdough: Food, Fraud, or Fantastic?

    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: info@GreatMed.org 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

    16 min

  3. May 8

    59. Too Many Medications? The Hidden Dangers of Polypharmacy

    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: info@GreatMed.org EIN: 88-326-7056 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 #Polypharmacy #LifestyleMedicine #HealthyAging #MedicationSafety #DrMilesHassell #WalkDontRunToTheDoctor

    8 min

  4. Apr 24

    58. Stronger Bones Without Pills? The Truth About Exercise & Osteoporosis

    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: info@GreatMed.org 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

    50 min

  5. Apr 10

    57. Never Stop Playing: How Games Keep Your Mind Young

    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: info@GreatMed.org 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

    12 min

  6. Mar 27

    56. Food Pyramid: Saturated Fat. Are the new guidelines correct?

    In this episode of Walk Don't Run to the Doctor, Miles Hassell MD breaks down one of the most debated topics in nutrition: saturated fat. For decades, saturated fat has been blamed as a major cause of heart disease—but what if the evidence isn't as clear as we've been told? This episode explores the history behind dietary guidelines, the evolving food pyramid, and why current research is challenging long-held beliefs about fat, cholesterol, and overall health. You'll learn how whole foods, processed foods, and the broader "food matrix" play a much bigger role than simply avoiding saturated fat. If you've ever been confused about what to eat—or felt like nutrition advice keeps changing—this conversation will help you think more critically about the science behind it all. Key Takeaways Saturated fat has been widely criticized since the 1950s, but much of the original evidence is weak or inconclusive Recent research shows little to no clear link between saturated fat and heart disease or mortality Not all saturated fats—or foods containing them—are the same (whole foods vs. processed foods matter) Dairy, red meat, and other whole-food sources of saturated fat may be neutral or even beneficial Ultra-processed foods, refined sugars, and white flour have far stronger evidence of harm Overall diet quality, lifestyle, and metabolic health matter far more than focusing on a single nutrient     [1] Talukdar, J. R., et al. (2023). Saturated fat, the estimated absolute risk and certainty of risk for mortality and major cancer and cardiometabolic outcomes: an overview of systematic reviews. Systematic reviews, 12(1), 179. https://doi.org/10.1186/s13643-023-02312-3 [2] Valk, R., et al. (2022). Saturated fat: villain and bogeyman in the development of cardiovascular disease? European journal of preventive cardiology, 29(18), 2312–2321. https://doi.org/10.1093/eurjpc/zwac194 [3] Krauss, R. M., et al. (2020). Public health guidelines should recommend reducing saturated fat consumption as much as possible: NO. The American journal of clinical nutrition, 112(1), 19–24. https://doi.org/10.1093/ajcn/nqaa111 [4] Dunne, S., et al. (2024). The effects of saturated fat intake from dairy on CVD markers: the role of food matrices. The Proceedings of the Nutrition Society, 83(4), 236–244. https://doi.org/10.1017/S0029665124000132 [5] Du, Y., et al. (2026). High- and Low-Fat Dairy Consumption and Long-Term Risk of Dementia: Evidence From a 25-Year Prospective Cohort Study. Neurology, 106(2), e214343. https://doi.org/10.1212/WNL.0000000000214343 [6] Yuan, M., et al. (2022). Saturated fat from dairy sources is associated with lower cardiometabolic risk in the Framingham Offspring Study. The American journal of clinical nutrition, 116(6), 1682–1692. https://doi.org/10.1093/ajcn/nqac224 [7] Dehghan, M., et al., … Prospective Urban Rural Epidemiology (PURE) study investigators (2017). Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study. Lancet (London, England), 390(10107), 2050–2062. https://doi.org/10.1016/S0140-6736(17)32252-3 [8] Astrup, A., et al. (2020). Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review. Journal of the American College of Cardiology, 76(7), 844–857. https://doi.org/10.1016/j.jacc.2020.05.077

    18 min

  7. Mar 13

    55. The New Food Pyramid (2026) – What Changed and Why It Matters

    The new 2026 USDA dietary guidelines are here — and they represent one of the most dramatic shifts in nutrition advice in decades. Some say the food pyramid has been turned upside down. Others argue it's finally been turned right-side up. In this episode, we break down what actually changed, why it matters, and how the new recommendations move closer to an evidence-based, whole-food approach to health. We explore processed foods, refined carbohydrates, protein, fats, dairy, the microbiome, and the deeper question: Are we aiming for health results — or just following a food philosophy? If you care about reducing disease risk, improving energy, and needing doctors less, this episode is for you. 00:00 – Why Food Is Medicine 00:28 – The 2026 USDA Guidelines: What Changed? 01:08 – Is the Pyramid Upside Down? 02:00 – Red Meat, Saturated Fat & The Big Debate 03:00 – Results vs. Food Philosophy 04:23 – What do Studies Show? 05:11 – Three Lines of Evidence to Evaluate Diet Advice 05:52 – Processed Foods 08:18 – Refined Carbohydrates & White Flour 09:47 – What Happens When You Cut Processed Foods? 10:34 – Why Cooking at Home Changes Everything 11:35 – Resources: Good Food, Great Medicine & Substack Key Takeaways: • The 2026 guidelines are far more whole-food focused than previous versions • They are significantly more critical of processed foods and refined carbohydrates • Most ultra-processed foods are industrial constructs — not traditional foods • Highly refined carbs (white flour, sugar, many packaged foods) are linked to obesity, diabetes, heart disease, and more • Dramatically reducing processed foods (to 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: info@GreatMed.org 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

    12 min

  8. Feb 27

    54. The Exquisitely Choreographed Bone Ballet

    Strong bones aren't built with a single supplement or prescription — they're the result of a beautifully choreographed "bone ballet" involving an omnivorous whole food diet, movement, and load-bearing activity. In this episode, we explore the complexity of bone health and why simplistic solutions often miss the bigger picture. If you've been told you have osteopenia, osteoporosis, or are at risk for fractures, this episode will help you understand what's really happening inside your bones — and what you can actually do about it. We also introduce our new Lifestyle Guide for Osteoporosis, available at GreatMed.org, which walks through the full strategy for building resilient, fracture-resistant bones: https://greatmed.org/lifestyle-tools/osteoporosis-bone-health/ Key Takeaways: • Bone is living, dynamic tissue — not a static structure • Strong bones require both mineral strength AND protein flexibility • Bone remodeling depends on osteoblasts, osteoclasts, osteocytes, hormones, and blood supply • Improving bone density is not the same as reducing fracture risk • Physical activity reshapes and strengthens bone architecture • Mediterranean-style diet patterns support bone health • Key nutrients include protein, calcium (primarily from food), vitamin D (preferably natural sources), vitamin K, B12, iron, and a healthy microbiome • Ask about underlying causes of osteoporosis — not just medication • The same habits that build strong bones improve heart, brain, and metabolic 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! 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: info@GreatMed.org 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

    14 min
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4.9
out of 5
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Walk, Don't Run to the Doctor with Miles Hassell, MD is an evidence-based lifestyle tool for clinicians and the general public. In this podcast, we will discuss questions and topics related to: Is type 2 diabetes reversible? What lifestyle choices result in better health outcomes? Amidst the numerous health claims available, which approaches actually work? How can I live a long, healthy life and prevent disease and disability? I am a doctor/clinician and need a reliable resource to share with my patients. Practicing internal medicine physician, Miles Hassell MD, discusses evidence-based lifestyle tools for disease prevention, reversal, and remission. In 2024, Miles Hassell MD launched Walk, Don't Run to the Doctor, the first crowd-funded podcast dedicated to sharing the current evidence on lifestyle. This podcast is an outreach effort of GreatMed.org, a non-profit 501(c)(3) foundation that provides evidence-based lifestyle disease prevention and treatment tools within the medical community and for the general public. We aim to release new content every Friday. GreatMed.org is an educational foundation made of doctors, nurses, and other practicing clinicians who aim to provide the tools and resources clinicians need to more effectively help patients take control of their health, minimize medications, and reduce their risk factors. We offer educational material on lifestyle choices and a whole food Mediterranean diet model based on the best evidence from current medical literature. For more information, visit www.GreatMed.org To support this podcast, visit https://GreatMed.org/donate/

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