Lifestyle Medicine: Writing Your Own Prescription for a Healthier Life

Miles Hassell, MD recently spoke at a community health conference in partnership with Kadlec Community Health in Kennewick, Washington. We covered topics such as:

-What is lifestyle medicine?

-Critical thinking

-Diet choices and health outcomes related to heart disease, stroke, cancer, and more

-Physical activity

-Reversing, instead of treating, type 2 diabetes

-Waist loss

-Anti-aging

-Prioritize, plan, and execute


Timestamps:
00:00 Introduction
00:19 Overview
01:20 Definition of lifestyle medicine
03:46 Basic lifestyle toolkit
05:01 Does change put you in a bad mood?
06:21 Results matter
07:20 Lifestyle medicine should be clear and consistent
10:21 Three lines of evidence we use
12:15 Stephanie's story
17:19 Why Stephanie's story matters
19:17 Visual on how to look at the world
20:03 Lifestyle medicine is highly effective
21:27 Choosing a better health trajectory
24:20 Mediterranean diet
26:50 Mediterranean diet health outcomes
29:23 Suggested whole food Mediterranean diet
31:54 Extra virgin olive oil
34:28 Olive oil studies
36:24 Other vegetable oils: avocado, grapeseed, canola, safflower
39:28 Pan sprays and coconut oil
40:39 Organic vs non-organic vegetables
41:36 Olive oil and butter
42:05 Non-virgin olive oil
44:06 Other whole food Mediterranean diet concepts we use
45:05 Avoid fake or highly processed food
46:08 Lactose intolerant
46:30 Lactose free milk
47:07 Commercially processed foods
47:24 Highly processed food: increased mortality and cancer
47:37 Highly processed food: increasing aging, heart disease, depression, and anxiety
48:51 Sugar, refined grains, and the brain
49:38 A carbohydrate with a fat: Peanut butter and bread
51:11 A best choice: Cooking whole foods at home
51:38 Diabetes
52:49 The spectrum of insulin resistance
54:45 Is excess sugar a problem in the absence of diabetes?
56:14 Causes of insulin resistance and Type 2 Diabetes
56:56 Potatoes and corn
57:34 Risks associated with obesity, insulin resistance, and diabetes
01:00:17 Metabolic syndrome factors increase risk
01:02:05 When to take action
01:02:49 Excess waistline for men
01:03:23 Excess waistline for women
01:04:10 Risk starts earlier
01:05:37 Hazard ratios plot
01:06:36 Lifestyle medicine vs pharma
01:08:35 Type two diabetes reversal or remission?
01:09:59 Diabetes reversal study
01:11:00 Mediterranean diet
01:11:28 Pancreatic failure at older age
01:14:19 Mediterranean diet comparison to others
01:14:44 Reduced refined carbohydrates
01:16:05 Vegetables and whole fruit
01:16:30 Whole grain benefit
01:17:00 Whole grain confusion
01:18:46 White rice
01:19:29 Beans, lentils, and other legumes
01:19:51 Solid food more filling than liquids
01:20:19 Smoothies
01:20:30 Commercially prepared food
01:21:00 Rice consumption
01:22:54 Canned beans
01:23:37 Quaker oats
01:25:36 Family history
01:27:11 Why do women have a less tolerance for alcohol than men?
01:27:43 Alcohol drinking patterns and risk of diabetes study
01:29:10 Caffeine, coffee, tea
01:29:34 Chocolate and cocoa
01:30:05 Calories
01:33:42 Apple cider vinegar
01:34:37 Lemon juice?
01:35:12 Probiotic foods and the microbiome
01:36:48 Exercise: don't skip it!
01:38:08 Daily exercise ideas
01:42:14 Benefits of moderate exercise
01:43:57 Inactivity
01:45:37 Exercise vs tent for heart disease
01:46:56 Exercise prescription for everyone
01:47:57 How do I reverse my diabetes?
01:48:34 Indirect benefits from diabetes reversal strategy
01:49:09 Reverse and prevent type two diabetes summary
01:49:31 Waist loss
01:52:34 How to eat less
01:55:11 Sugar substitutes
01:56:27 Example to follow
01:56:53 Activity, muscle, mass and weight loss
01:57:54 Anti-aging
01:58:56 Purpose and the brain
02:01:15 Eudaimonic well-being
02:01:42 Polypharmacy
02:03:01 Judy: falls from too many pills
02:06:04 Barriers
02:07:04 Start with some clear goals
02:08:03 Plan and execute
02:10:34 Food planning
02:12:12 Food to avoid
02:12:42 Plan exercise
02:14:58 Wait! There's more!
02:16:16 Plan, execute, review
02:17:25 Brain health correlation with waist loss
02:18:54 Overwhelmed?
02:22:15 Synthetic foods: milk substitutes
02:23:19 Resources

At GreatMed.org, we help people avoid preventable diseases by offering tools and resources for better health. Discover how lifestyle choices and a whole food Mediterranean diet can improve your well-being and reduce reliance on medications.
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