In this episode, Miles Hassell MD, an internal medicine physician from Portland, Oregon, dives deep into one of the most important responsibilities of parenthood—feeding your kids well. He tackles the real-life challenges families face in a world dominated by ultra-processed foods, marketing traps, and busy schedules. Learn how simple, home-cooked meals can drastically improve your child’s mental and physical health, prevent chronic diseases, and build lifelong habits. From breakfast hacks to family cooking tips, this episode is a practical and inspiring guide for every parent.

Key Takeaways:

• Feeding kids well is a moral imperative, not just a preference—it's as crucial as seatbelts and helmets.
• Ultra-processed foods are linked to obesity, anxiety, depression, cognitive decline, poor academic performance, and chronic disease.
• Kids should eat the same real food as adults—there’s no need for special “kid food.”
• Cooking at home is key: it saves money, teaches life skills, and builds family bonds.
• Start early and be strategic: gradual changes, fun family cooking, and healthy treats can transform habits.
• Avoid food “traps” like sugary drinks, protein bars, commercial bread, and snacks marketed as healthy.
• Practical meal ideas include homemade overnight whole intact grain cereals, veggie-packed frittatas, home-baked bread, and simple snacks like fruit and cheese.
• Build a home culture of movement, socializing, reading, and resilience alongside nutrition.
  Let’s raise healthy, capable kids—one homemade meal at a time. Order your copy of Good Food Great Medicine, 4th edition by Miles Hassell MD and Mea Hassell. https://a.co/d/blI93TT References -Ferreira, R., et al. (2024). Early ultra-processed foods consumption and hyperactivity/inattention in adolescence. https://doi.org/10.11606/s1518-8787.2024058005636 -Lane, M., et al. (2022). Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients, 14(13), 2568. https://doi.org/10.3390/nu14132568 -López-Gil, J, et al. (2025). Investigating the Relationship Between Ultra-Processed Food Consumption and Academic Performance in the Adolescent Population: The EHDLA Study. Nutrients, 17(3), 524. https://doi.org/10.3390/nu17030524 More references can be found at www.GreatMed.org
  Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229

In this episode, Miles Hassell MD breaks down the often misunderstood world of cooking oils. From olive oil to avocado oil, he explains which fats support long-term health—and which ones belong in the trash.

Key Takeaways:

• Extra virgin olive oil is the only widely available oil with strong evidence supporting real health benefits.

• Avocado, canola, and other industrial oils are ultra-processed, taste terrible without the help of BigFood processing techniques, and lack nutritional value. Avocados are good food though...thinly sliced, they top any meal or snack nicely.

• Don’t be fooled by labels like “cold-pressed”—many oils still undergo high-heat processing (up to 500°F). Call the manufacturer to find out how their oil is processed.

• Traditional fats like butter, coconut oil, and sesame oil—used historically and minimally processed—may be better choices.

• Smoke point isn’t a valid reason to choose industrial oils; smart cooking techniques can protect food quality without sacrificing health.

This episode helps you rethink what you’re using in your kitchen—and why less processed, evidence-based choices matter.

🎧 Subscribe for more insights on healthy living through simple, proven lifestyle shifts.

#HealthyFats #OliveOil #VegetableOils #WholeFoods #WalkDontRunPodcast #EvidenceBasedLiving

Are you or someone you know struggling with constipation? In this episode, Dr. Miles Hassell MD of GreatMed.org explores the real impact of constipation on health and quality of life—and how to fix it without relying on Big Pharma.

What You’ll Learn:

The health risks and causes of chronic constipation

Lifestyle-based solutions that are safer and more effective than over-the-counter meds

The role of fiber, fluids, probiotics, and movement in restoring colon health

Practical tips: foods to eat, supplements to consider, and travel-friendly strategies

Why addressing constipation is a gateway to better overall health

Based on the evidence-backed guidance in Good Food, Great Medicine, this episode empowers you to take control of your digestive health the natural way. Like, comment, and subscribe for more honest, practical health advice.

Order your copy of Good Food Great Medicine, 4th edition by Miles Hassell MD and Mea Hassell. https://a.co/d/blI93TT

More references can be found at www.GreatMed.org

Would you like Dr. Hassell to answer your question on the air? Contact us!

Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you.

This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229

#ConstipationRelief #WholeFoodHealth #LifestyleMedicine #WalkDontRunPodcast #DigestiveHealth

What if a free, side-effect-free therapy could significantly improve your cancer survival— and even help prevent recurrence? In this episode, we explore the powerful, research-backed role of exercise in cancer prevention and treatment, centered around the recent CHALLENGE trial published in The New England Journal of Medicine.

Here is the link to that study: https://www.nejm.org/doi/10.1056/NEJMoa2502760

Dr. Hassell shares groundbreaking findings showing that moderate, consistent exercise significantly reduces cancer recurrence and mortality — particularly in colon cancer survivors — when added to conventional treatments. More than just prevention, movement is positioned as a critical treatment tool that enhances immunity, reduces inflammation, balances hormones, and even boosts mental health.

Key Takeaways:

• Exercise led to a 37% lower risk of death in colon cancer patients (CHALLENGE trial).

• Benefits appear as early as 1 year into a structured program (as little as brisk walking!).

• Sedentary lifestyles are now considered nearly as dangerous as smoking.

• Even 1-minute workouts a few times a day can start improving immune function.

• The “number needed to treat” for exercise is dramatically better than many standard medical therapies.

• Physical activity also reduces risk of diabetes, heart disease, depression, frailty, and more.

• Social, playful exercise (like frisbee or ping pong) boosts both body and mind — and reduces loneliness.

Watch now to discover how just a few minutes of movement a day could change — or even save — your life.

#CancerTreatment #ExerciseAndCancer #PreventativeHealth #ChallengeTrial #LifestyleMedicine #WalkDontRunPodcast #MentalHealth #ChronicDiseasePrevention

More references can be found at www.GreatMed.org

Would you like Dr. Hassell to answer your question on the air?

Contact us!

Phone/text: 503-773-0770 e-mail: info@GreatMed.org

Write us a letter. We love to hear from you.

This podcast is sponsored by our generous listeners.

Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229

In Episode 35, we sit down with Miles Hassell, MD—internal medicine physician, author, and advocate for lifestyle-based health interventions—to explore the transformative power of cooking at home. Drawing from both clinical experience and personal practice, Dr. Hassell shares evidence-based insights into how preparing your own meals can support cancer survivorship, improve long-term health outcomes, and reduce the burden of chronic disease.

Summary:
Dr. Hassell emphasizes the crucial role that home-cooked, whole-food meals play in cancer prevention and recovery. He unpacks the science behind diet and disease, outlines the Mediterranean-style eating pattern, and encourages listeners to take ownership of their health through practical, sustainable choices. The episode also covers the cooking oil controversy, tips on meal planning, handling cravings, and the importance of community and family in the cooking process.

Key Takeaways:

• Home cooking using whole foods significantly improves health outcomes, including cancer survival rates.

• The Mediterranean diet—rich in fruits, vegetables, legumes, healthy fats, and lean proteins—is the most evidence-backed model.

• Extra virgin olive oil stands out as a key anti-cancer food.

• Avoiding highly processed foods and added sugars is essential for disease prevention and mental well-being.

• Planning ahead and enlisting support from friends or family makes healthy eating more achievable and sustainable.

Whether you’re navigating cancer survivorship or simply aiming to live better, this episode offers empowering, research-backed strategies for taking charge of your health—starting in your own kitchen.

More references can be found at www.GreatMed.org

Would you like Dr. Hassell to answer your question on the air? Contact us!

Phone/text: 503-773-0770

e-mail: info@GreatMed.org

Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners.

Send questions, comments, and support to:

4804 NW Bethany Blvd., Suite I-2, #273
Portland OR 97229

Ep 34 – The Power of Muscle: Strength Training for Real Life Health Part 2
In this powerful follow-up episode of Walk, Don’t Run to the Doctor, Dr. Miles Hassell and Jennifer Smith of Starting Strength Beaverton dig deeper into the mindset behind fitness—and how strength training can be a surprising antidote to loneliness, mental fatigue, and life’s hardest decisions.

Key Takeaways:

• “Everything we do, we do twice—first in our mind, then in action.” Jen explores how mental preparation is just as vital as physical strength.

• Decision fatigue is real—but strength training helps you build discipline and identity through repetition and intention.

• Fitness as a cure for loneliness: How small-group strength training builds unexpected, life-giving community—especially for older adults.

• Shared purpose connects generations: Stories of gym members aged 18 to 81 lifting side-by-side, building both muscle and friendships.

• Why strength training is more than just physical—it’s a vehicle for mental resilience, connection, and even faith.

Whether you’re seeking better health, a support system, or a stronger mindset, this episode offers a hopeful roadmap.

Like, comment, and share to inspire someone today.

#WalkDontRunPodcast #StrengthTraining #MentalHealth #Loneliness #HealthyAging #BarbellTraining #StartingStrength #CommunityFitness #FaithAndFitness

More references can be found at www.GreatMed.org

Would you like Dr. Hassell to answer your question on the air? Contact us!

Phone/text: 503-773-0770

e-mail: info@GreatMed.org

Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners.

Send questions, comments, and support to:

4804 NW Bethany Blvd., Suite I-2, #273
Portland OR 97229

Some experts insist we should ditch the dumbbells and pick up a barbell. Are they right? Welcome to Walk, Don’t Run to the Doctor with Miles Hassell, MD.

In this episode, we dive deep into the transformative power of strength training—not just for fitness, but for long-term health and independence.

Whether it be dumbbells, barbells, a toddler, or heavy backpack, add any kind of weight-bearing exercise every day for muscle mass benefits.

Our guest, Jennifer Smith, owner of Starting Strength Beaverton, shares her personal journey into barbell training and how it became her calling to help others age with strength, dignity, and vitality.

Key Takeaways:

• Muscle mass is medicine: Strength training supports bone health, balance, posture, and even chronic disease reversal.

• Prevent or reverse disease: Learn how building strength can combat type 2 diabetes, osteoporosis, and more.

• Real-life inspiration: Hear about Marjorie, a 96-year-old client who embraced lifting to improve her quality of life.

• Fitness is for everyone: Even busy parents and professionals can find ways to build strength safely and sustainably.

• Mindset and community matter: Loneliness, aging, and motivation are tackled through group training and supportive coaching.

Whether you're new to lifting or looking for encouragement to keep going, this episode reminds you: it's never too late to get stronger.

#StrengthTraining #PreventativeHealth #MuscleMass #HealthyAging #StartingStrength #FitnessOver40 #ReverseChronicDisease #WalkDontRunPodcast

More references can be found at www.GreatMed.org

Would you like Dr. Hassell to answer your question on the air? Contact us!

Phone/text: 503-773-0770

e-mail: info@GreatMed.org

Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners.

Send questions, comments, and support to:

4804 NW Bethany Blvd., Suite I-2, #273
Portland OR 97229