Is olive oil truly the gold standard for your family’s health, or have we all been sold a highly appealing marketing campaign?

In this episode of Walk, Don’t Run to the Doctor, Miles Hassell, MD, dives into the peer-reviewed science behind extra virgin olive oil. We are cutting through the wellness trends to look at what clinical research actually says a…

Stay tuned!

The core pillars are:

1. **Regular Exercise** – get short of breath several times per day & remember to include resistance training.

2. **Whole‑Food, Mediterranean‑style Diet** – plenty of vegetables, fruits, nuts, legumes, fish, olive oil; minimize processed foods and added sugars.

3. **Weight & Muscle Management** – maintain a healthy BMI and preserve lean mass. Evidence cited: - The **Lyon Heart Study** showed a **50‑60 % drop** in primary cancers over four years with these habits. (https://pubmed.ncbi.nlm.nih.gov/9989963/)

Combining diet, exercise, and weight control can cut cancer‑related death or recurrence by **20‑40 %**.

Dr. Hassell stresses that these lifestyle steps are as crucial as chemo, radiation, immunotherapy, and surgery and also protect against heart disease, type‑2 diabetes, and depression. His book Good Food, Great Medicine (4th ed.) details the science and practical guidelines; it’s available at GreatMed.org.

Lifestyle isn’t a side note—it’s a frontline defense that can slash cancer risk by up to half and improve survival by up to 40 %.

Start small, stay consistent, and trust your exquisitely designed body to get better and stay well.

Sign up for our live Cancer Prevention and Survivorship event 9/25/25 in Portland, Oregon at GreatMed.org.

Can't join us live? Subscribe to Substack to view all our live events.

Grab your copy of Good Food, Great Medicine, 4th edition for deeper guidance.

Ultra-processed foods = bad

Whole intact grains = probably not

Walk, Don't Run to the Doctor Podcast Episode 40

GreatMed.org’s Substack is a reader-supported publication. To get the full podcast before everyone else, become a paid subscriber.

Perhaps it's due to a medicine you're on that's causing problems.

Is it there's some systemic illness?

Is it a chronic medication side effect where the nerves from the colon have been damaged?

There are any number of possibilities.

Don't assume that constipation is a minor problem because in the occasional

case, it's not a minor problem.

When in doubt, get it checked out.

Hear more on the podcast:

In the clinical setting, we are seeing non-diabetic people watching their continuous glucose monitors leaning away from fresh fruit and migrating toward high-protein ultra-processed food. But our cancer guide at GreatMed.org highlights multiple studies citing the harms of ultra-processed food.

Another problem with continuous glucose monitors is the variability in accuracy. One study mentioned concerning data bout CGMs over-estimating glycemia, creating undue concern for patients. CGMs may come in handy with people who use insulin and need to stay out of hypoglycemia danger, but what about the rest of us?

Waist loss continues to be connected to important health outcomes. Focus on the bigger targets and avoid getting looped into obsessing about numbers that don’t really matter in the long-term.

GreatMed.org's Free Waist Loss Guide

GreatMed.org’s Substack is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Paid subscribers see our podcasts episodes early and have full access to film of our live events.

Physicians admit they don't have capacity or resources to cover every aspect of diabetes care in a single visit. It is critical that patients work harder than their doctors at diabetes reversal and prevention. Type 2 diabetes reversal, side effects of medications, and the importance of lifestyle changes like diet and exercise, are often not discussed by healthcare providers at all. For a patient who depends on their busy doctor to manage their diabetes, there seems to be no good way to establish a strong partnership, and to navigate the complexities of diabetes to work toward achieving better health outcomes.

Deep down, patients know it’s not supposed to be like this.

There’s this lingering concern that conventional treatments and prescriptions drugs come with costly tradeoffs. Patients feel stuck; powerless to take care of their own health.

So where can they turn?

GreatMed.org is built on reliable guidance that is scientifically sound.

Healthcare teams trust GreatMed.org resources because they’re backed by at least three lines of peer reviewed research conducted on humans—not animals.

We then accompany that research with careful evaluation of opposing views, as well as real-world insights and results that come from active practitioners and real patients. Because GreatMed.org is a non-profit, our only incentive is to help more people get well by enhancing conventional treatments or reversing preventable disease.

At our upcoming conference, you'll hear from clinicians with experience proving that when patients adopt healthy lifestyle habits, they can reverse type 2 diabetes and other preventable illnesses.

After engaging in discussion with other patients and healthcare professionals who care, you won't have to feel powerless. You’ll be empowered to take action today, break free from unnecessary disease, and enjoy better health with less risk and lower cost.

You'll understand that when it comes to your health, you are in charge!

Conference run-down:

Date: Saturday, April 26th, 2025

Time: 9:00am - 1:00pm

Place: Providence St. Vincent Medical Center

Souther Auditorium

9155 SW Barnes Road

Portland OR 97225

Coffee and snacks provided

CME/CEUs available: 3.75 AMA PRA Category 1 credits provided by the Accreditation Council for Continuing Medical Education (ACCME).

Why are we doing this?

* 🩺 Communication Gap: Many physicians lack the time or resources to cover all necessary aspects of diabetes care during consultations.

* 🔄 Empowerment Through Knowledge: Patients are encouraged to take an active role in their health, recognizing the importance of personal effort in diabetes management.

* 🛠️ Collaboration Essentials: Building a strong partnership between patients and healthcare providers is crucial for navigating diabetes complexities.

* 📊 Scientific Reliability: GreatMed.org provides information grounded in peer-reviewed research, ensuring the guidance is reliable and applicable.

* 🌱 Lifestyle Change: The focus on diet and exercise as critical components in the reversal of Type 2 diabetes is highlighted.

* 🙌 Community Support: Connections with other patients and healthcare professionals provide an invaluable support network for achieving health goals.

* 🎓 Accessible Education: Patients can access reliable information and insights from experienced clinicians to enhance their diabetes management strategies.

Substack bonus:

Our Substack subscribers get into this event free!

Can’t make it in person? That’s okay. We record our live events so you can watch them first!

***Registration closes soon, so reserve your seat today.***

Click the button below. Then, at the “Register here” tab, enter coupon code: GREATMED.

Type 2 diabetes first makes you miserable, then kills you. And what’s the real disgrace? Most people don’t have to have it!

Why is your doctor not telling you that most cases of Type 2 Diabetes are preventable, and REVERSIBLE!

More than 38.5 million Americans suffer with type 2 diabetes. They all have the option of using lifestyle tools for disease remission or reversal, reducing harm, and avoiding the high price of prescription drugs and invasive procedures...at our upcoming conference, we implore doctors to teach them how!

Lifestyle treatments can make traditional pharmaceutical treatments work better, have the potential to save hundreds of billions of dollars yearly, can help prevent untold misery, and can embolden a new and more exciting culture of healthy thinking in health care.

The moral imperative for this kind of approach has never been clearer. Our Type 2 Diabetes remission and reversal conference will have an experienced lineup of endocrinologists, intensivist, internists, physical therapists, dietitians, and nurses to bring a true multidisciplinary practical approach to helping patients reverse their type 2 diabetes.

Experienced clinicians who have used a team approach to lifestyle medicine will share their approaches, highlighting the benefits of a team-based model in improving population health. The audience will be empowered to break free from treatments that keep people sick, and enjoy a better way to get better. Although this conference is for health care professionals, anyone may attend.

Date: Saturday, April 26th, 2025

Time: 9:00am - 1:00pm

Place: Providence St. Vincent Medical Center Souther Auditorium

9155 SW Barnes Road Portland OR 97225

CME/CEUs available: 3.75 AMA PRA Category 1 credits provided by the Accreditation Council for Continuing Medical Education (ACCME).

The majority of people with type 2 diabetes don’t have to have this disease.

They can liberate themselves (with admittedly hard work).

They can liberate themselves from reliance on Big Pharma, Big Medicine, and Big Food.

This gives them more time and money for other things…and it’s an investment in the future…a future with fewer complications and medical problems that come with Type 2 Diabetes.

We want you to join the Great Debate! At our upcoming conference in Portland, Oregon, we’ll meet a panel of medical experts as we unpack Type 2 Diabetes reversal…is disease reversal even possible?

Substack subscribers attend our conference on April 26th for FREE!

At the “register here” tab on our conference page, enter coupon code: SUBSTACK for free entry. Registration closes soon, so sign up today! Come for all or part of our conference. Stay at the end to quiz the expert panel. Coffee and snacks provided.

Highlights:

- 🍏 **Superfoods are all real foods:** The concept of superfoods encompasses all whole and natural foods.

- 🥦 **Recognition by heritage:** If your Greek great grandmother would acknowledge it as food, it qualifies as a superfood.

- 🍖 **Diverse food groups included:** Fruits, vegetables, grains, and proteins all contribute to a healthy diet.

- 📈 **Positive health outcomes:** Traditional foods are consistently associated with favorable health results in various studies.

- 🍗 **Historical precedent:** Traditional eating practices contribute to healthy dietary choices. We have plenty of data on benefits of a Mediterranean pattern of eating, but most traditional omnivorous diets using whole foods cooked at home contain superfoods.

- 🥕 **Simplicity is key:** Emphasizing whole foods can simplify dietary choices.

- 🔍 **Evidence-based:** Numerous studies highlight the health benefits of whole traditional foods.

Key Insights

- 🌱 **Redefining Superfoods:**

The hot topics that make the superfoods headlines tend to focus on trendy items like acai or quinoa. Dr. Hassell's insight suggests a broader definition that encompasses a range of whole foods. This insight invites the audience to shift their thinking about health and nutrition toward a more comprehensive approach. Understanding that all real foods contribute positively to health can simplify dietary choices and encourage individuals to include a wider variety in their diets without fixating on particular food items.

- 🍇 **Whole Foods vs. Processed Foods:**

Emphasizing whole foods reinforces the contrast between natural, intact foods and processed alternatives. The shift towards whole foods encourages listeners to prioritize nutrition over convenience, reminding them of the health benefits that come from minimally processed ingredients. Dr. Hassell’s stance promotes a diet rich in whole foods, countering the growing trend of consuming ready-made, processed foods laden with additives and preservatives, but claiming to be organic or contain superfoods.

- 🐟 **Traditional Diets as the Standard:**

By pointing out that foods recognized by our ancestors tend to promote health, Dr. Hassell encourages a reconnect with cultural eating habits. This invites an exploration of traditional diets that vary across different cultures, recognizing their potential benefits. Understanding what our ancestors ate can provide valuable lessons for modern diets, combating the misinformation surrounding health that often plagues people today. GreatMed.org presents the cure for the common confusion about health within its evidence-based lifestyle guides. Free for healthcare teams and the general public.

- 🥙 **Variety Matters:**

The critical insight provided in Dr. Hassell’s discussion is that diversity of foods is essential for health. Each food group contributes unique nutrients, and a well-rounded diet can deliver a broader spectrum of vitamins, minerals, and the nutrients our bodies need. His perspective encourages a multifaceted approach to eating that goes beyond merely choosing “superfoods” and emphasizes the importance of diverse food sources in achieving nutritional goals.

- 📉 **Health Outcomes Proven by Research:**

Dr. Hassell refers to studies associating traditional foods with positive health outcomes. This data-driven approach offers a foundation for advocating for whole foods, as it points to tangible benefits such as lower rates of chronic illnesses and improved overall well-being. By educating the public about the correlations between their diets and health, there exists a strong incentive for individuals to make informed, health-conscious choices.

- 🥗 **The Role of Food in Cultural Identity:**

Food is a cornerstone of cultural identity and traditions. Highlighting how all real foods tie into ancestral practices supports the idea that dietary preferences should not only be about health but also about heritage. This insight promotes a culturally aware approach to nutrition, challenging individuals to look beyond trends and recognize the wisdom of traditional dietary practices.

- 🥑 **The Wisdom of Ancestors:**

Dr. Hassell references the unprocessed foods of our ancestors, suggesting the importance of historical dietary patterns and criticism all should have about how food technology has adapted these foods and created new “neo-nutrients” over time. Consider the “Pioneer Woman Test”: Would a pioneer woman recognize it as food?

Bottom line: Don’t get tricked by brightly colored packaging or clever labeling. Eat real food you made in your kitchen and don’t worry too much about the rest.

Specific articles with supporting evidence on whole foods and health outcomes can be found in Good Food Great Medicine, 4th edition, and at www.GreatMed.org.

Miles Hassell MD 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!

Have a conversation with your doctor about how lifestyle tools might make your prescriptions work better, decrease the amount of prescriptions you need, and perhaps reduce your reliance on modern medicine.

What if there is a lifestyle solution that would work better than what #BigPharma has to offer?

https://greatmed.org/podcasts/

Listen to the full episode (16) of "Walk, Don't Run to the Doctor with Miles Hassell MD" on your favorite podcast platform.

Heartburn is a symptom that could be a considered a common discomfort, or it could signal a bigger problem. Many suffer from mild heartburn and, along with seeking medical care, there are some things we can do to manage heartburn better ourselves. Could reducing your waistline and adding fiber make a difference?

Being overweight is an extremely strong contributor to the risk of heartburn.

Now that's not to say that skinny people don't get heartburn, because they do.

But if you're overweight, this is a good reason to increase your fruits, vegetables, beans and grains, reduce your weight, and see if the heartburn gets better.

More from episode 15 coming soon!

Could exercise be an effective cancer treatment?

What does the current literature say?

References from Episdoe 7:

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

Episode 7 drops tomorrow!

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.

We will explore:

* 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.

A donation of $15 for individuals, and $30 for families is suggested, but not required.

Admission and personalized donations will go to the non-profit lifestyle medicine educational foundation Comprehensive Risk Reduction Foundation, also known as GreatMed.org. (501(c)(3), EIN#88-326-7056)

Place: Providence St. Vincent Medical Center - Souther Auditorium

9155 SW Barnes Road (first floor)Portland, OR 97225

Date: 7/11/2024

Time: 5:30pm-7:00pm

Order the book from:

Amazon

Powell’s Books

Authors Miles Hassell, MD and Mea Hassell continue to help many with their evidence-based Mediterranean diet and lifestyle guide. Transforming your health with food and activity choices is the focus of this book. The subtitle could have been, “How a Greek grandmother would solve the health care crisis.” Most of the dietary guidelines in these pages favor the same simple, traditional whole foods that grandmothers throughout the Mediterranean have prepared for thousands of years – fish, leafy greens, garlic, chickpeas, yogurt, meat, cheese, eggs, and fresh pressed olive oil.

Everyday food back then, trendy superfoods today. When served up with daily exercise and adequate sleep, these foods are powerful medicine for treating or preventing heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, cancer, dementia, Parkinson’s disease, obesity, osteoporosis, depression, anxiety, heartburn, and ADHD. For most of us, the decisions we make concerning the food we eat and our exercise and sleep habits have far greater impact on our long-term health than the genes inherited from our parents or prescriptions handed to us by our physicians. In fact, healthy lifestyle choices can often out-perform medicines and surgical procedures. For example, if you have heart disease or have had a stroke, you might reduce the risk of a future cardiovascular event by 72% with a Mediterranean diet (page 16) and by 47% with exercise (page 71). Now that should get our attention!

.