Can depression and anxiety be improved without relying solely on medication? In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD is joined by clinical psychologist Dr. Traci Rieckmann to explore the growing evidence behind lifestyle medicine for mental health.

Together they discuss why nutrition, exercise, purpose, social connection, sunlight, and reducing screen time may be just as important—if not more effective—for many people than medication alone. Drawing from clinical experience and scientific research, they explain practical steps anyone can begin today to improve mood, reduce anxiety, and build long-term resilience.

Whether you're personally struggling with depression or anxiety, supporting someone who is, or simply looking to improve your overall mental health, this conversation offers practical, evidence-based strategies you can start using immediately.

• Diet and exercise have been shown in multiple clinical studies to significantly improve symptoms of depression and anxiety.
• A Mediterranean-style diet rich in whole foods, fish, vegetables, healthy fats, and fermented foods supports brain health through the gut-brain connection.
• Regular exercise—even just 20–30 minutes per day—can be as effective as antidepressant medications for many people.
• Sunlight, outdoor activity, and social connection play powerful roles in improving mood.
• Small, consistent lifestyle changes are often more sustainable than trying to change everything at once.
• Cooking at home and sharing meals with others improves both physical and mental health.
• Excessive screen time and social isolation can worsen depression and anxiety.
• Finding purpose, helping others, and taking initiative can help break the cycle of low mood.
• Certain medications and underlying medical conditions can contribute to depression and should be evaluated by a healthcare professional.

00:00 Introduction
02:13 Depression vs. Anxiety: Why Lifestyle Matters
07:45 The Mediterranean Diet & the Gut-Brain Connection
14:11 Processed Foods, Cooking at Home & Enjoying Food
20:20 Exercise: A Powerful Treatment for Depression
25:10 Taking Initiative When You're Feeling Stuck
30:09 Purpose, Social Connection & Screen Time
32:55 Medications, Expectations & Hidden Causes of Depression
40:02 Helping Others, Family Habits & Digital Detox
44:34 Games, Purpose & Final Takeaways

Do you have a health or nutrition question for Dr. Hassell?

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