Эпизоды
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In this episode of Walk, Don’t Run to the Doctor, Miles Hassell MD explores the latest research on the health benefits of coffee and tea. Contrary to the common perception that they are guilty pleasures, recent (and ancient) studies suggest that coffee and tea may significantly improve health outcomes. Here are the key takeaways:
Key Takeaways:
Drinking 3-5 cups of coffee or tea per day can lower the risk of heart disease, stroke, type 2 diabetes, and even some cancers. Coffee and tea may reduce the risk of neurodegenerative diseases like Parkinson’s and slow the progression of symptoms. Consuming these beverages may also offer cardiometabolic benefits, including a reduced risk of cardiac arrhythmias and premature death. Studies show potential benefits for gut health, liver fat reduction, and even bone strength, particularly from tea. Remember: Black coffee or tea is best. Avoid sugary, dessert-like drinks that negate the health benefits. Doctor up your cup with a splash of whole milk.For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor.
More references can be found at 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 -
Welcome to Walk, Don’t Run to the Doctor with Dr. Miles Hassell, an evidence-based podcast focused on using lifestyle choices to prevent and treat illness. In Episode 18, Dr. Hassell explores the powerful role exercise plays in improving cancer outcomes, from prevention to aiding recovery during therapy. Learn how physical activity can help reduce the risk of cancer recurrence, enhance cancer therapy success, and improve overall health, including heart disease, diabetes, and mental well-being.
Whether you’re a cancer patient, survivor, or simply focused on health, this episode will guide you on how to take control of your health through exercise. Dr. Hassell also offers practical tips for incorporating simple exercises into your daily routine and emphasizes the importance of maintaining an active lifestyle.
Key Takeaways:
Exercise and Cancer Prevention: 150 minutes of moderate or 75 minutes of vigorous exercise weekly can reduce cancer risk by 40-50%. Improved Cancer Outcomes: Regular exercise can decrease cancer recurrence risk by up to 40% and lower overall mortality. Cancer Therapy Support: Exercise helps patients better tolerate cancer treatments, reduces fatigue, and enhances quality of life. Exercise Benefits for All: Daily physical activity reduces the risk of multiple chronic diseases, including heart disease, diabetes, and depression. Starting Small: Begin with manageable exercises, even if it’s just a few minutes per day, and gradually build up.For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor.
More references can be found at 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 -
Пропущенные эпизоды?
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In this episode of Walk, Don’t Run to the Doctor, Miles Hassell MD focuses on cancer survivorship and prevention, emphasizing the importance of lifestyle choices. Key takeaways include:
Lifestyle and Cancer: Diet, exercise, and weight management are as crucial as conventional cancer treatments like surgery or chemotherapy. Dietary Recommendations: The Mediterranean diet is highlighted for its benefits in reducing cancer recurrence, improving survival rates, and enhancing quality of life. Though the available research points to the Mediterranean diet being the most widely studied, any omnivorous, whole foods diet is practical here. Exercise & Physical Activity: Regular movement, even brief daily exercises, helps reduce cancer recurrence, boosts mood, and may improve treatment outcomes. Alcohol & Cancer: Moderate alcohol consumption may have health benefits, but overconsumption increases cancer risk. Weight Management: Maintaining a healthy weight is vital for cancer prevention and survivorship, as excess fat correlates with worse outcomes. Future Resources: A comprehensive cancer survivorship program will be available soon, with a detailed guide on managing cancer through lifestyle choices.Tune in for expert insights and practical steps to enhance cancer outcomes through lifestyle adjustments!
The purpose of GreatMed.org is to enhance the doctor/patient relationship. We encourage clinicians to talk with their patients about these points, and patients to talk with their care teams. This information should not replace medical care, but enhance it.
The American Cancer Society Medical and Editorial Content Team. (2023, December 15). Body Weight and Cancer Risk. The American Cancer Society. https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/body-weight-and-cancer-risk.html
Wang, F., et al. (2020). Adherence to dietary recommendations among long-term breast Cancer Survivors and Cancer Outcome Associations. Cancer Epidemiology, Biomarkers & Prevention, 29(2), 386–395. https://doi.org/10.1158/1055-9965.EPI-19-0872
Ergas, I. J., et al. (2021). Diet quality and breast cancer recurrence and survival: The pathways study. JNCI cancer spectrum, 5(2), pkab019. https://doi.org/10.1093/jncics/pkab019
Castro-Espin, C., et al. (2023).Association of Mediterranean diet with survival after breast cancer diagnosis in women from nine European countries: results from the EPIC cohort study. BMC Med 21, 225 (2023). https://doi.org/10.1186/s12916-023-02934-3
Zhang, W., et al. (2023). Adherence to healthy dietary patterns and glioma: a matched case-control study. Nutrients, 15(23), 4886. https://pubmed.ncbi.nlm.nih.gov/38068744/
Hong, S., et al. (2020). Alcohol consumption and the risk of prostate cancer: a dose-response meta-analysis. Nutrients, 12(8), 2188. https://www.mdpi.com/2072-6643/12/8/2188
Estruch, R., et al. (2022). Associations between Low to Moderate Consumption of Alcoholic Beverage Types and Health Outcomes: A Systematic Review. Alcohol and Alcoholism, 57(2), 176–184, https://doi.org/10.1093/alcalc/agab082
Buljeta, I., et al. (2023). Beneficial effects of red wine polyphenols on human health: comprehensive review. Current Issues in Molecular Biology, 45(2), 782–798. https://doi.org/10.3390/cimb45020052
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Welcome back to Walk, Don’t Run to the Doctor with Miles Hassell MD.
In episode 16, Dr. Hassell explores the role of Big Pharma and why lifestyle changes can often be a better alternative to relying on medications. He discusses the importance of critical thinking when it comes to pharmaceutical treatments and emphasizes how making informed lifestyle choices can reduce your dependency on medications. Dr. Hassell shares real-life examples and practical advice on how diet, exercise, and overall health management can lead to better outcomes and less reliance on Big Pharma. Dr. Hassell encourages listeners to take a look at other villains that could be influencing lifestyle habits, predisposing us to later reliance on modern medicines. Tune in to understand why the first step toward better health starts with you!
Key Takeaways:
Lifestyle vs. Medication: Dr. Hassell argues that many health issues can be better managed or even prevented through lifestyle changes rather than relying on medications from Big Pharma.
Critical View of Big Pharma: Dr. Hassell urges listeners not to blame Big Pharma for all health problems, and to recognize that pharmaceutical companies, like any business, may exaggerate the benefits of their products.
Importance of Informed Decisions: Always read the package inserts for medications and ask your doctor about the necessity and potential benefits of any prescription.
Real-Life Examples: Dr. Hassell provides examples of individuals who improved their health significantly through lifestyle changes, such as a whole food diet and daily exercise, reducing their reliance on medication.
Lifestyle Solutions: Dr. Hassell emphasizes a whole-food Mediterranean diet, regular exercise, and managing weight as key components of a healthy lifestyle that can minimize the need for pharmaceuticals.
Question Prescriptions: Before accepting a medication, consider whether lifestyle changes might be a better solution and discuss the options with your healthcare provider.
The Role of Critical Thinking: Dr. Hassell encourages viewers to think critically about their health choices and the role of medications in their treatment plans.
For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor.
More references can be found at 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 -
Welcome back to "Walk, Don’t Run to the Doctor" with Miles Hassell MD. In this drop-in visit episode, Dr. Hassell tackles the common issue of heartburn and offers evidence-based lifestyle strategies to manage and often eliminate it without relying on medications.
Key Takeaways:
Lifestyle Changes Over Medications: Heartburn can often be managed effectively with lifestyle adjustments rather than pharmaceuticals.
Dietary Adjustments: Eliminate or drastically reduce sugars and refined carbohydrates, monitor and possibly reduce alcohol intake, and increase fiber from fruits, vegetables, beans, and grains.
Weight Management: Being overweight can exacerbate heartburn, so maintaining a healthy weight can help alleviate symptoms.
Probiotic Foods: Incorporating probiotic-rich foods like yogurt and sauerkraut may improve gut health and reduce heartburn.
Identify Personal Triggers: Pay attention to individual food triggers such as peppermint tea or foods made with flour, and adjust your diet accordingly.
Dr. Hassell emphasizes the importance of personalized dietary choices and the potential benefits of lifestyle changes for managing heartburn effectively. For more tips and insights, visit our website at GreatMed.org and check out the book Good Food, Great Medicine, 4th edition.
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Welcome to another episode of Walk, Don't Run to the Doctor with Miles Hassell, MD. In this episode, Dr. Hassell dives into practical strategies for managing and potentially reversing high blood pressure through lifestyle changes rather than solely relying on medications. Here’s what you’ll learn:
Lifestyle Approaches: Discover how essential hypertension, often tied to lifestyle factors, can be managed by dietary and lifestyle adjustments. Dietary Tips: Learn about the DASH and Mediterranean diets, rich in fruits, vegetables, whole grains, and healthy fats. Specifically, how olive oil and celery can help reduce blood pressure. Weight Loss: Understand the significant impact of losing even a small amount of weight on controlling blood pressure. Common Triggers: Identify lifestyle factors that might contribute to high blood pressure, such as excessive salt, alcohol, licorice, and inadequate sleep. Real-Life Example: Hear about Cindy’s journey, who achieved remarkable results by adjusting her diet and losing weight.Dr. Hassell emphasizes the importance of working with your physician to safely reduce or eliminate high blood pressure medications while improving overall health.
For more detailed tips and a deeper dive into the evidence, check out the show notes. Don’t forget to like, subscribe, and hit the notification bell for more episodes on improving health through lifestyle changes!
Resources:
Visit our website at Great Med Check out Dr. Hassell’s book, Good Food, Great Medicine Follow the podcast Walk, Don’t Run to the Doctor for more insightsThanks for watching and taking steps toward better health!
#HighBloodPressure #LifestyleMedicine #DASHDiet #MediterraneanDiet #HealthTips
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Welcome to Walk, Don’t Run to the Doctor with Miles Hassell MD, where evidence-based lifestyle choices take center stage in preventing and managing illness. In this episode, we dive into the world of real superfoods—those everyday staples already in your kitchen that can transform your health.
Key Takeaways:
Discover Real Superfoods: Learn about everyday foods like fish, lentils, leafy greens, and more that can significantly impact your health, without needing expensive supplements.
Focus on Apple Cider Vinegar: Explore the potential benefits of apple cider vinegar, including its historical use and its role in blood sugar management. We'll also discuss the quality of available evidence and practical ways to incorporate it into your diet.
Understand the Evidence: Get insights into the challenges of lifestyle medicine research, including issues with observational data, confounding variables, and the importance of a multi-line evidence approach.
Practical Tips: Find out how to use apple cider vinegar effectively and explore other practical, evidence-supported lifestyle choices to enhance your well-being.
Join us as we unravel the science behind simple, accessible health tools and empower you to make informed decisions for a healthier life.
Would you like us to read your letter on the air? We love getting mail at:
4804 NW Bethany Blvd., Suite I-2, #273
Portland OR 97229Or, send an e-mail to [email protected].
Join the cause! Support this crowd-funded podcast and be a champion of a future episode by donating here: https://greatmed.org/donate/
For more information and references head to www.greatmed.org
Purchase Good Food Great Medicine
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In today’s episode, Miles Hassell, MD shares invaluable insights on how to take control of your health in a meaningful way. It’s not just about making positive health choices but also about cultivating the right mindset to stick with those decisions. Your health is, after all, your responsibility.
Miles Hassell, MD encourages us to start by understanding that managing our health is within our grasp. He discusses ways to minimize reliance on medications by focusing on preventive measures and healthier lifestyle choices. Embracing a mindset geared towards health and wellness is key to overcoming the challenges of changing habits.
Important takeaways from today’s episode:
Learn practical steps to minimize illness and reduce medication use by focusing on diet, activity, and weight management. Begin with small, manageable changes that lead to big results over time. Find a supportive community to help you stay on track. Share recipes, encourage each other, and step out of your comfort zone together. Don’t give up on yourself. Surround yourself with healthy influences and stay committed to your goals.
Taking control of your health doesn’t have to be overwhelming or expensive. By starting small, staying consistent, and leaning on your community, you can achieve better health outcomes and enjoy a healthier, happier life.
Join the cause! Support the podcast and be a champion of a future episode by donating here: https://greatmed.org/donate/
For more information and references head to www.greatmed.org
Purchase Good Food Great Medicine
Resources for Today’s Episode:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399967/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399967/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10616474/
https://pubmed.ncbi.nlm.nih.gov/33766258/
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You’ve heard Miles Hassell, MD discuss the transformative benefits of lifestyle medicine—how it can enhance your well-being through daily choices. But what exactly is lifestyle medicine, and why is it so effective?
Today Miles Hassell, MD explains the core benefits of lifestyle medicine, exploring its key principles, and helps listeners discover how these foundational practices can lead to meaningful and lasting health improvements.
Lifestyle medicine is an approach to health that emphasizes the importance of everyday lifestyle choices in preventing and managing chronic diseases. Rather than focusing solely on medications and treatments, lifestyle medicine encourages proactive, evidence-based changes that promote long-term wellness.
By integrating healthy habits into your daily routine, you can significantly improve your overall quality of life.
Important takeaways from today’s episode:
Discover how a balanced diet rich in whole foods, regular physical activity, maintaining a healthy weight, getting moderate sun exposure, using heat and cold therapy effectively, and incorporating faith or spirituality can collectively enhance your overall health and well-being. When adopting lifestyle changes, it’s important to evaluate their impact. Start by setting clear health goals, such as improving mental health or preventing chronic diseases. Avoid chasing after fads and focus on evidence-based practices that have proven benefits. To ensure that lifestyle changes are grounded in solid research, consider three lines of evidence. Evaluate lifestyle practices by examining their historical effectiveness, reviewing findings from multiple high-quality studies, and considering the real-life outcomes of individuals who have adopted these changes
Lifestyle medicine provides a practical framework for enhancing health through everyday choices. By focusing on foundational practices like diet, activity, and emotional well-being, you can make informed decisions that lead to significant and lasting improvements in your health.
Join the cause! Support the podcast and be a champion of a future episode by donating here: https://greatmed.org/donate/
For more information and references head to www.greatmed.org
Resources for Today’s Episode:
Colditz GA, Hankinson SE. The Nurses' Health Study: lifestyle and health among women. Nat Rev Cancer. 2005 May;5(5):388-96. doi: 10.1038/nrc1608. PMID: 15864280.
https://www.researchgate.net/profile/Graham-Colditz/publication/15477393_The_Nurses'_He[…]g%5B0%5D=started_experiment_milestone&origin=journalDetail
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Welcome to today’s episode where Dr. Miles Hassell answers some of the most pressing health questions from our listeners. With a focus on sugar consumption, the Mediterranean diet, and the effects of various food additives, this episode is packed with actionable insights to help you live a healthier life.
Key Points from the Q + A:
3:00 - Sweet Tooth and Sugar AlternativesCut Back on Refined Sweets: Miles Hassell, MD emphasizes the importance of minimizing processed carbs and refined sugars in your diet. Instead, consider natural sweeteners like honey, molasses, and maple sugar.
Avoid Bad Sugars: Not all sugars are created equal. Miles Hassell, MD advises steering clear of highly processed sugars and opting for more natural alternatives.
6:10 - Are Apples Really Villains?
While highly refined sugars can be detrimental, natural sources like apples are a much better alternative. Apples contain fiber and essential nutrients, making them more satisfying and less likely to lead to overconsumption compared to empty sugars found in processed foods.
10:55 - Protein and Collagen in Homemade Ice Cream
Adding protein and collagen to homemade ice cream may sound healthy, but Miles Hassell, MD categorizes it as ultra-processed. He stresses that these should not replace your primary protein sources. If you’re going to have ice cream…just enjoy it!
13:35 - The Mediterranean Diet
Miles Hassell, MD discusses the Mediterranean diet, questioning whether it's too carb-heavy. He encourages examining hard endpoints and considering whether people truly thrive on this diet. The focus should be on whole, omnivorous foods.
20:00 - Phthalates in Olive Oil
Miles Hassell, MD explains that while every food contains some toxins, our bodies have natural detoxification methods. He notes that people who consume olive oil tend to have better health outcomes, suggesting our bodies can handle these toxins effectively.
Miles Hassell, MD’s insights provide a comprehensive look at how we can make healthier dietary choices. From understanding the impact of different sugars and sweeteners to evaluating popular diets and addressing food toxins, these tips are vital for anyone looking to improve their overall health.
Remember, the key lies in making informed choices, staying active, and continually assessing how your diet affects your well-being.
Do you have a question? Contact us below to send yours.
Email:
[email protected]
Mailing Address:
4804 NW Bethany Blvd., Suite I-2, #273Portland OR 97229
Phone:
503-773-0770For more information and references head to: https://greatmed.org
Purchase Good Food Great Medicine
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Facebook: https://www.facebook.com/people/GreatMedorg/61554645308577/
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email: [email protected]
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Are dairy and saturated fats secretly sabotaging your health, or are they essential parts of a balanced diet? Many arguments rely on assumptions rather than concrete evidence. Miles Hassell, MD aims to shed light on this issue by focusing on research-backed outcomes.
Miles Hassell, MD reminds listeners of the importance of making dietary decisions based on a wide range of studies rather than a single piece of research. This method provides a more accurate picture of how dairy and saturated fats affect our health.
A few takeaways from Miles Hassell, MD:
Fermented dairy products like yogurt, kefir, and cheese have been shown to offer several advantages, including: reduced risk of bone fractures, blood pressure regulation, enhanced blood sugar management and better cholesterol levels. Higher saturated fat intake has been associated with a lower risk of stroke. Avoid hydrogenated and highly processed oils. Selecting the right types and consuming them in balanced amounts is vital for reaping benefits without compromising health.Miles Hassell, MD reminds us to enjoy dairy in moderation and to opt for fermented varieties for the best health outcomes. Making informed dietary choices based on comprehensive data is crucial for maintaining overall well-being.
Join the cause! Support the podcast and be a champion of a future episode by donating here: https://greatmed.org/donate/
For more information and references head to: https://greatmed.org
Purchase Good Food Great Medicine
Twitter (X): https://x.com/greatmedorg
Instagram: @mileshassellmd
Facebook: https://www.facebook.com/people/GreatMedorg/61554645308577/
Substack: https://substack.com/@greatmed
YouTube: https://www.youtube.com/@greatmedicine
email: [email protected]
References for Today’s Episode:
https://pubmed.ncbi.nlm.nih.gov/31603185/
https://pubmed.ncbi.nlm.nih.gov/36822397/
https://pubmed.ncbi.nlm.nih.gov/36745637/
https://pubmed.ncbi.nlm.nih.gov/32447398/
https://pubmed.ncbi.nlm.nih.gov/34256873/
https://pubmed.ncbi.nlm.nih.gov/35945656/
https://pubmed.ncbi.nlm.nih.gov/28374228/
https://pubmed.ncbi.nlm.nih.gov/26786887/
https://pubmed.ncbi.nlm.nih.gov/27765039/
https://pubmed.ncbi.nlm.nih.gov/34258627/
https://pubmed.ncbi.nlm.nih.gov/31904812/
https://pubmed.ncbi.nlm.nih.gov/25641952/
https://www.thepharmajournal.com/archives/?year=2020&vol=9&issue=10&ArticleId=5237
https://pubmed.ncbi.nlm.nih.gov/30742202/
https://pubmed.ncbi.nlm.nih.gov/29444771/
https://pubmed.ncbi.nlm.nih.gov/35231930/
https://pubmed.ncbi.nlm.nih.gov/32330232/
https://pubmed.ncbi.nlm.nih.gov/33766258/
https://pubmed.ncbi.nlm.nih.gov/35807749/
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Did you know that one simple change in your kitchen could transform your health? In today’s episode, Miles Hassell, MD, explores the extensive health benefits of extra virgin olive oil (EVOO). Drawing on three lines of evidence, he makes a compelling case for making EVOO your primary kitchen fat.
A few takeaways from Miles Hassell, MD:
Studies have shown that EVOO supports gut health. A healthy gut can contribute to improved digestion, a stronger immune system, and even better mental health. Regular consumption of EVOO has been associated with a lower incidence of dementia. This connection underscores the importance of incorporating EVOO into your diet as part of a proactive approach to brain health. Research indicates that higher consumption of olive oil is linked to a lower incidence of certain cancers. The powerful antioxidant and anti-inflammatory properties of EVOO play a significant role in reducing cancer risk. One of the most well-documented benefits of EVOO is its ability to lower the risk of heart disease. Unlike other vegetable oils, EVOO has been consistently shown to promote cardiovascular health.Miles Hassell, MD emphasizes that EVOO is not just a cooking ingredient but a therapeutic tool. Its unique composition of monounsaturated fats, antioxidants, and anti-inflammatory compounds makes it a powerhouse for health promotion.
While other vegetable oils lack the same level of evidence for health benefits, EVOO stands out for its protective effects. When compared to other oils, EVOO consistently comes out on top.
Making the switch to EVOO can be a simple yet powerful change to improve your overall health. So next time you're cooking, reach for the EVOO and enjoy both its flavor and its multitude of health benefits.
Join the cause! Support the podcast and be a champion of a future episode by donating here: https://greatmed.org/donate/
For more information and references head to: https://greatmed.org
Purchase Good Food Great Medicine
Twitter (X): https://x.com/greatmedorg
Instagram: @mileshassellmd
Facebook: https://www.facebook.com/people/GreatMedorg/61554645308577/
Substack: https://substack.com/@greatmed
YouTube: https://www.youtube.com/@greatmedicine
email: [email protected]
References for Today’s Episode:
Markellos C, Ourailidou ME, Gavriatopoulou M, Halvatsiotis P, Sergentanis TN, Psaltopoulou T. Olive oil intake and cancer risk: A systematic review and meta-analysis. PLoS One. 2022 Jan 11;17(1):e0261649. doi: 10.1371/journal.pone.0261649. PMID: 35015763; PMCID: PMC8751986.
Millman JF, Okamoto S, Teruya T, Uema T, Ikematsu S, Shimabukuro M, Masuzaki H. Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health. Nutr Rev. 2021 Nov 10;79(12):1362-1374. doi: 10.1093/nutrit/nuaa148. PMID: 33576418; PMCID: PMC8581649.
Guasch-Ferré M, Hruby A, Salas-Salvadó J, Martínez-González MA, Sun Q, Willett WC, Hu FB. Olive oil consumption and risk of type 2 diabetes in US women. Am J Clin Nutr. 2015 Aug;102(2):479-86. doi: 10.3945/ajcn.115.112029. Epub 2015 Jul 8. PMID: 26156740; PMCID: PMC4515873Valls-Pedret C, Lamuela-Raventós RM, Medina-Remón A, Quintana M, Corella D, Pintó X, Martínez-González MÁ, Estruch R, Ros E. Polyphenol-rich foods in the Mediterranean diet are associated with better cognitive function in elderly subjects at high cardiovascular risk. J Alzheimers Dis. 2012;29(4):773-82. doi: 10.3233/JAD-2012-111799. PMID: 22349682.
Moreno-Luna R, Muñoz-Hernandez R, Miranda ML, Costa AF, Jimenez-Jimenez L, Vallejo-Vaz AJ, Muriana FJ, Villar J, Stiefel P. Olive oil polyphenols decrease blood pressure and improve endothelial function in young women with mild hypertension. Am J Hypertens. 2012 Dec;25(12):1299-304. doi: 10.1038/ajh.2012.128. Epub 2012 Aug 23. PMID: 22914255.
Cougnard-Grégoire A, Merle BM, Korobelnik JF, Rougier MB, Delyfer MN, Le Goff M, Samieri C, Dartigues JF, Delcourt C. Olive Oil Consumption and Age-Related Macular Degeneration: The Alienor Study. PLoS One. 2016 Jul 28;11(7):e0160240. doi: 10.1371/journal.pone.0160240. PMID: 27467382; PMCID: PMC4965131.
Kien CL, Bunn JY, Tompkins CL, Dumas JA, Crain KI, Ebenstein DB, Koves TR, Muoio DM. Substituting dietary monounsaturated fat for saturated fat is associated with increased daily physical activity and resting energy expenditure and with changes in mood. Am J Clin Nutr. 2013 Apr;97(4):689-97. doi: 10.3945/ajcn.112.051730. Epub 2013 Feb 27. Erratum in: Am J Clin Nutr. 2013 Aug;98(2):511. PMID: 23446891; PMCID: PMC3607650.
Guasch-Ferré M, Liu G, Li Y, Sampson L, Manson JE, Salas-Salvadó J, Martínez-González MA, Stampfer MJ, Willett WC, Sun Q, Hu FB. Olive Oil Consumption and Cardiovascular Risk in U.S. Adults. J Am Coll Cardiol. 2020 Apr 21;75(15):1729-1739. doi: 10.1016/j.jacc.2020.02.036. Epub 2020 Mar 5. PMID: 32147453; PMCID: PMC7233327.
Ferrara LA, Raimondi AS, d'Episcopo L, Guida L, Dello Russo A, Marotta T. Olive oil and reduced need for antihypertensive medications. Arch Intern Med. 2000 Mar 27;160(6):837-42. doi: 10.1001/archinte.160.6.837. PMID: 10737284.
Priore P, Cavallo A, Gnoni A, Damiano F, Gnoni GV, Siculella L. Modulation of hepatic lipid metabolism by olive oil and its phenols in nonalcoholic fatty liver disease. IUBMB Life. 2015 Jan;67(1):9-17. doi: 10.1002/iub.1340. Epub 2015 Jan 28. PMID: 25631376.
Gutiérrez-Repiso C, Soriguer F, Rojo-Martínez G, García-Fuentes E, Valdés S, Goday A, Calle-Pascual A, López-Alba A, Castell C, Menéndez E, Bordiú E, Delgado E, Ortega E, Pascual-Manich G, Urrutia I, Mora-Peces I, Vendrell J, Vázquez JA, Franch J, Girbés J, Castaño L, Serrano-Ríos M, Martínez-Larrad MT, Catalá M, Carmena R, Gomis R, Casamitjana R, Gaztambide S. Variable patterns of obesity and cardiometabolic phenotypes and their association with lifestyle factors in the [email protected] study. Nutr Metab Cardiovasc Dis. 2014 Sep;24(9):947-55. doi: 10.1016/j.numecd.2014.04.019. Epub 2014 Jun 9. PMID: 24984822.
Ramsden CE, Zamora D, Leelarthaepin B, Majchrzak-Hong SF, Faurot KR, Suchindran CM, Ringel A, Davis JM, Hibbeln JR. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis. BMJ. 2013 Feb 4;346:e8707. doi: 10.1136/bmj.e8707. Erratum in: BMJ. 2013;346:f903. PMID: 23386268; PMCID:
Juul F, Vaidean G, Lin Y, Deierlein AL, Parekh N. Ultra-Processed Foods and Incident Cardiovascular Disease in the Framingham Offspring Study. J Am Coll Cardiol. 2021 Mar 30;77(12):1520-1531. doi: 10.1016/j.jacc.2021.01.047. PMID: 33766258.
Schnabel L, Kesse-Guyot E, Allès B, Touvier M, Srour B, Hercberg S, Buscail C, Julia C. Association Between Ultraprocessed Food Consumption and Risk of Mortality Among Middle-aged Adults in France. JAMA Intern Med. 2019 Apr 1;179(4):490-498. doi: 10.1001/jamainternmed.2018.7289. PMID: 30742202; PMCID: PMC6450295.
Lane MM, Gamage E, Du S, Ashtree DN, McGuinness AJ, Gauci S, Baker P, Lawrence M, Rebholz CM, Srour B, Touvier M, Jacka FN, O'Neil A, Segasby T, Marx W. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024 Feb 28;384:e077310. doi: 10.1136/bmj-2023-077310. PMID: 38418082; PMCID: PMC10899807.
Alonso-Pedrero L, Ojeda-Rodríguez A, Martínez-González MA, Zalba G, Bes-Rastrollo M, Marti A. Ultra-processed food consumption and the risk of short telomeres in an elderly population of the Seguimiento Universidad de Navarra (SUN) Project. Am J Clin Nutr. 2020 Jun 1;111(6):1259-1266. doi: 10.1093/ajcn/nqaa075. PMID: 32330232.
Taneri PE, Wehrli F, Roa-Díaz ZM, Itodo OA, Salvador D, Raeisi-Dehkordi H, Bally L, Minder B, Kiefte-de Jong JC, Laine JE, Bano A, Glisic M, Muka T. Association Between Ultra-Processed Food Intake and All-Cause Mortality: A Systematic Review and Meta-Analysis. Am J Epidemiol. 2022 Jun 27;191(7):1323-1335. doi: 10.1093/aje/kwac039. PMID: 35231930.
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Incorporating daily physical activity into your routine is one of the most powerful ways to enhance your overall health and well-being. Exercise isn't just about hitting the gym; it's about making movement a regular part of your life. Lifestyle changes can truly transform your health, helping you feel better, look better, and live longer.
In today’s episode Miles Hassell, MD explores the profound health benefits of exercise and provides practical tips on how to make it a part of your daily life.
A few takeaways from Miles Hassell, MD:
Exercise is a powerful tool in the fight against many diseases. Regular physical activity helps prevent and manage conditions such as type 2 diabetes, heart disease, certain cancers, and neurodegenerative diseases. Don’t get caught up in theory—focus on practice. Begin with small, manageable goals, such as walking for 10 minutes a day, and gradually increase the duration and intensity of your workouts. Find activities you enjoy to make exercise feel less like a chore and more like a fun part of your day.Good habits like regular exercise not only enhance your quality of life but also play a crucial role in disease prevention. By incorporating daily physical activity into your routine, you gain more control over your health and reduce the risk of chronic diseases.
Remember, we don’t all love exercise, but staying accountable and finding ways to incorporate movement into your life can lead to transformative health benefits.
References for Today’s Episode:
Johnson SJ, Miles Hassell MD, Martin H. The short of breath and sweaty principle: Risk reduction therapies available to everyone. J Clin Nur Rep 1 (1), 11. 2022 Oct 10;12.
https://mkscienceset.com/articles_file/129-_article1666072046.pdf
https://cir.nii.ac.jp/crid/1571980074241584256
Church TS, Blair SN, Cocreham S, Johannsen N, Johnson W, Kramer K, Mikus CR, Myers V, Nauta M, Rodarte RQ, Sparks L. Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. Jama. 2010 Nov 24;304(20):2253-62.
https://jamanetwork.com/journals/jama/article-abstract/186960
Berin E, Hammar M, Lindblom H, Lindh-Åstrand L, Spetz Holm AC. Effects of resistance training on quality of life in postmenopausal women with vasomotor symptoms. Climacteric. 2022 May 4;25(3):264-70.
https://www.tandfonline.com/doi/full/10.1080/13697137.2021.1941849
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email: [email protected]
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It’s easy to fall into the habit of eating out or relying on processed foods. However, becoming your own chef and cooking at home is more than just a hobby—it's a crucial health survival skill. In today’s episode Miles Hassell, MD discusses the numerous benefits of home cooking and how you can get started.
In today’s episode Miles Hassell, MD explores:
The health benefits of cooking at home and how it allows you to control the ingredients, ensuring that your meals are nutritious and free from harmful additives. Cooking together is a wonderful way to bring people together. It creates an opportunity for family and friends to bond, share experiences, and enjoy quality time. By planning and preparing your meals, you can make the most of your grocery budget and reduce food waste. Spend some time each week planning your meals By avoiding processed foods and focusing on whole, nutritious ingredients, you can boost your overall health and well-being.Being your own chef is more than just a skill, it's a lifestyle change that can significantly improve your health. By taking control of your meals, you can avoid the pitfalls of processed foods and enjoy the numerous benefits of home cooking.
References for today’s episode:
Taylor, S. (2005). Praying, playing and happy families: An examination of the relationship between family religiosity, family recreation, and family functioning. https://scholarsarchive.byu.edu/cgi/viewcontent.cgi?article=1303&context=etd
Join the cause! Support the podcast and be a champion of a future episode by donating here: https://greatmed.org/donate/
For more information and references head to: https://greatmed.org
Purchase Good Food Great Medicine
Twitter (X): https://x.com/greatmedorg
Instagram: @mileshassellmd
Facebook: https://www.facebook.com/people/GreatMedorg/61554645308577/
Substack: https://substack.com/@greatmed
YouTube: https://www.youtube.com/@greatmedicine
email: [email protected]
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Auto-immune diseases can be incredibly challenging to manage, but there are numerous lifestyle interventions that can positively influence your health. By focusing on key areas such as waistline, sunlight, sleep, and heat, and using various modalities, you can take significant steps toward improving your well-being.
In today’s episode Miles Hassell, MD explores various tools that can favorably alter the course of your auto-immune disease:
Maintaining a healthy waistline through balanced nutrition and regular exercise is essential. Exposure to sunlight helps your body produce Vitamin D, a crucial nutrient for immune function. Aim to spend at least 15-20 minutes in the sun each day, especially in the morning. Sleep deprivation has a direct impact on illness. Adequate sleep supports immune function, reduces inflammation, and helps your body repair itself. Heat therapy can be an effective tool for managing auto-immune symptoms. Tailor your exercise routine to match your energy levels and physical capabilities, ensuring consistency over intensity. Diet plays a pivotal role in managing auto-immune diseases. Focus on anti-inflammatory foods such as leafy greens, fatty fish, nuts, and seeds.Lifestyle interventions require rigorous approaches with consistency. These changes are not quick fixes; they take time to show results. Be patient with yourself and understand that turning your health around is a gradual process.
By embracing these lifestyle interventions and utilizing different modalities, you can significantly reduce the burden of your auto-immune disease.
Join the cause! Support the podcast and be a champion of a future episode by donating here: https://greatmed.org/donate/
For more information and references head to: https://greatmed.org
Purchase Good Food Great Medicine
Twitter (X): https://x.com/greatmedorg
Instagram: @mileshassellmd
Facebook: https://www.facebook.com/people/GreatMedorg/61554645308577/
Substack: https://substack.com/@greatmed
YouTube: https://www.youtube.com/@greatmedicine
email: [email protected]
References for today’s episode:
Lindqvist PG, et al. Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. J Intern Med. 2016 Oct;280(4):375-87. doi: 10.1111/joim.12496. Epub 2016 Mar 16. https://pubmed.ncbi.nlm.nih.gov/26992108/
-Alfredsson L, Armstrong BK, Butterfield DA, Chowdhury R, de Gruijl FR, Feelisch M, Garland CF, Hart PH, Hoel DG, Jacobsen R, Lindqvist PG, Llewellyn DJ, Tiemeier H, Weller RB, Young AR. Insufficient Sun Exposure Has Become a Real Public Health Problem. Int J Environ Res Public Health. 2020 Jul 13;17(14):5014. doi: 10.3390/ijerph17145014. https://pubmed.ncbi.nlm.nih.gov/32668607/
-Patrick RP, et al. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021 Oct 15;154:111509. doi: 10.1016/j.exger.2021.111509. Epub 2021 Aug 5. https://pubmed.ncbi.nlm.nih.gov/34363927/
-Ostkamp P, et al. Sunlight exposure exerts immunomodulatory effects to reduce multiple sclerosis severity. Proc Natl Acad Sci U S A. 2021 Jan 5;118(1):e2018457118. doi: 10.1073/pnas.2018457118. Erratum in: Proc Natl Acad Sci U S A. 2021 Jul 20;118(29): https://pubmed.ncbi.nlm.nih.gov/33376202/
-Tsigalou C, et al. Autoantibody Production in Obesity: Is There Evidence for a Link Between Obesity and Autoimmunity? Curr Obes Rep. 2020 Sep;9(3):245-254. doi: 10.1007/s13679-020-00397-8. https://pubmed.ncbi.nlm.nih.gov/32632847/
-Garbarino S, Lanteri P, Bragazzi NL, Magnavita N, Scoditti E. Role of sleep deprivation in immune-related disease risk and outcomes. Commun Biol. 2021 Nov 18;4(1):1304. doi: 10.1038/s42003-021-02825-4. https://pubmed.ncbi.nlm.nih.gov/34795404/
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Living with an autoimmune disease can often feel overwhelming, as though you have little control over your body's reactions. Many people believe they are powerless in the face of autoimmune diseases.. However, adopting specific lifestyle changes can significantly improve your overall well-being, reduce symptoms, and minimize the need for medication.
In today’s episode Miles Hassell, MD explores:
The therapeutic applications of lifestyle choices in managing autoimmune diseases and steps you can take to regain control over your health.
Exercise and how it helps to reduce inflammation and can improve your overall quality of life. Find an activity you enjoy, whether it's walking, yoga, swimming, or strength training, and make it a regular part of your routine.
The Mediterranean diet and how it’s shown to reduce inflammation and improve symptoms in people with autoimmune diseases.
If you have an autoimmune disease, you have more power than you might think to influence your health. By adopting a proactive and positive approach to your lifestyle, you can help your immune system function better, reduce symptoms, and improve your overall quality of life.
Start with small changes, stay committed, and believe in your body's ability to heal and thrive.
Resources for Today’s Episode:
Aya, V., et al.. (2021). Association between physical activity and changes in intestinal microbiota composition: A systematic review. PloS one, 16(2), e0247039. https://doi.org/10.1371/journal.pone.0247039
Johnson SJ, Miles Hassell MD, Martin H. The short of breath and sweaty principle: Risk reduction therapies available to everyone. J Clin Nur Rep 1 (1), 11. 2022 Oct 10;12.Bieber, K., et al. (2023). Autoimmune pre-disease. Autoimmunity reviews, 22(2), 103236
https://pubmed.ncbi.nlm.nih.gov/36436750/
Li, Z., and Wang, X. (2022) Clin. Effect and biol mech of exercise for RA: Mini-review. Frontiers in Immunology, 13(5). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9852831/Jiang, Y., et al. (2021). (2021). Therapeutic Implications of Diet in Inflammatory Bowel Disease and Related Immune-Mediated Inflammatory Diseases. Nutrients, 13(3), 890. https://doi.org/10.3390/nu13030890.
https://pubmed.ncbi.nlm.nih.gov/33801883/
Join the cause! Support the podcast and be a champion of a future episode by donating here: https://greatmed.org/donate/For more information and references head to: https://greatmed.org/cold-flu/have-fewer-sick-days/
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Our fast-paced society often dictates our pace making it easy to overlook the subtle signs our bodies give us. Diabetes, particularly type 2, is a growing concern worldwide. But what if you have more power over it than you might think?
In today’s episode Miles Hassell, MD takes a look into some key strategies to prevent and even reverse type 2 diabetes, based on expert advice and evidence. Splitting his recommendations into five actionable categories, he’s equipping listeners with a roadmap to tackle this condition head-on.
In this episode Miles Hassell, MD explores:
Diet Patterns and Plans: One of the most significant shifts you can make is in your diet. Opting for whole foods and embracing variety can transform your relationship with food, offering a sustainable path to wellness. Mindful Food Intake: It's time to ask yourself a crucial question with each bite: "Do I need this?" By tuning into our hunger cues and practicing mindful eating, we can curb excess consumption and reclaim control over our health. Physical Activity: Exercise isn't just about shedding pounds; it's about enhancing every aspect of our well-being. From boosting energy levels to improving mental clarity, physical activity is a cornerstone of diabetes prevention Get Your Mind on Board: Changing habits requires a shift in mindset. Remind yourself why you embarked on this journey in the first place. Don't Let Your Habits Control You: Breaking free from unhealthy habits is essential to preventing diabetes. Remember, every positive change you make is a step towards a healthier future.Preventing and reversing type 2 diabetes requires a holistic approach that encompasses dietary changes, physical activity, and mindset shifts.
By adopting evidence-based strategies and taking proactive steps towards healthier habits, individuals can empower themselves to take control of their health and reduce the risk of diabetes-related complications.
[2:20] Introduction into Diabetes: Clarifying the facts surrounding diabetes and pre-diabetes.
[6:00] Diet Patterns and Plans: Embracing the Mediterranean diet and mindful eating practices.
[15:13] Physical Activity: Incorporating varied forms of exercise into daily life.
[21:19] Get Your Mind on Board: Cultivating a positive mindset to drive lasting change.
[24:00] Don’t Let Your Habits Control You: Breaking free from unhealthy habits and reclaiming control of our health.
Join the cause! Support the podcast and be a champion of a future episode by donating here: https://greatmed.org/donate/
For more information and references head to: https://greatmed.org
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Welcome to Walk Don't Run to the Doctor, where we challenge the status quo of our healthcare approach. In today's society, it's become almost second nature to rush to the doctor at the slightest hint of discomfort. But what if, instead of relying solely on medications and medical interventions, we paused to examine our lifestyles and made meaningful changes first?
In today’s episode Miles Hassell, MD helps listeners shift their perspective and recognize the profound impact our daily habits have on our health. Rather than treating symptoms reactively, let's proactively address the root causes of illness through lifestyle interventions.
In this episode Miles Hassell, MD explores:
The prevalence of excess diagnoses and diseases in today's society and the role lifestyle factors play in contributing to these health issues. Examples of lifestyle interventions such as diet, exercise, stress management, and sleep hygiene. Practical guidance, resources, and support for making informed decisions about your health and taking control of your well-being.
Together, let's walk—not run—towards a healthier, happier future.
Join the cause! Support the podcast and be a champion of a future episode by donating here: https://greatmed.org/donate/
For more information and references head to www.greatmed.org"Practicing internal medicine physician, Miles Hassell MD, discusses evidence based lifestyle tools for disease prevention, reversal, and remission."
About: In 2024, Miles Hassell MD launched Walk, Don't Run to the Doctor podcast, the first crowd-funded podcast dedicated to sharing the current evidence on lifestyle -profit 501(c)(3) foundation that provides evidence-based lifestyle disease prevention and treatment tools within the medical community and for the general public. 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."
More about Dr. Hassell:
Miles Hassell, MD is the founder and Chief Medical Officer of the Comprehensive Risk Reduction Foundation and co-author of Good Food Great Medicine, now in its 4th edition. He graduated from the University of Western Australia. He completed his residency in Internal Medicine at Providence St. Vincent Medical Center and is board certified in Internal Medicine. In addition to nearly 30 years in private practice, he is a clinical instructor with Providence St. Vincent Medical Center Internal Medicine Residents and is an instructor at Pacific University. Dr. Hassell also established the Integrative Medicine Program at Providence Cancer Center and specializes in evidence-based conventional and lifestyle medicine for treatment or reversal of heart disease and stroke, type 2 diabetes, and cancer prevention and survivorship. He lives in Portland with his wife and son.
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Are you feeling anxious about viruses and staying healthy? It's understandable, in today’s episode Miles Hassell, MD shares simple yet effective steps you can take to fortify your immune system.
Maintaining a healthy body weight, adopting a nutritious diet, and engaging in regular exercise are key pillars of immune support.
In this episode Miles Hassell, MD explores:
The importance of prioritizing good health through your habits and intentions. The power in establishing a habit of regular exercise and opt for a plant-heavy diet that emphasizes a variety of nutrient-rich foods. By embracing a lifestyle centered around wholesome nutrition and regular physical activity, you're equipping your body with the tools it needs to fend off illness and thrive.Remember, good food is great medicine. By adopting these lifestyle changes and embracing the power of good nutrition and regular exercise, you'll not only strengthen your immune system but also enhance your overall health and vitality.
Join the cause! Support the podcast and be a champion of a future episode by donating here: https://greatmed.org/donate/
For more information and references head to: https://greatmed.org/cold-flu/have-fewer-sick-days/
