ShillMed Weight Loss and Lifestyle Medicine Center

10/31/2025

From our favorite football coach...Halloween words of wisdom....

https://www.facebook.com/share/r/17BvcLJRGF/

10/31/2025

Great advice - easy to get started. Need help? Call or text 509-303-4001

There’s a lot of buzz about Dr. Peter Attia’s message that cardiorespiratory fitness (and strength) may predict longevity even better than blood pressure, cholesterol, or glucose levels.

He’s right — aerobic and muscular fitness are enormously protective. Every 1 MET increase in fitness (that’s one “metabolic equivalent,” roughly the energy cost of walking at 3 mph) can lower all-cause mortality risk by about 10–15%. METs are reported on exercise based stress tests. If you’ve had one in the past, go back and look and see what your MET level achieved was.  If you achieved greater than 8. That’s good. Greater than 10, even better. No uncomfortable VO2 max mask required.

But that doesn’t mean fitness replaces the importance of blood pressure, lipids, or insulin sensitivity. The best outcomes come from stacking these wins, not trading one for another.

👉 Blood pressure goal:
If you can keep your systolic pressure below 120 mm Hg naturally (through nutrition, activity, weight control, and sleep), that’s ideal.
If medication is needed, then maintaining below 130 mm Hg is still highly protective — the small difference mainly reflects that medications can sometimes introduce mild side effects that lifestyle doesn’t.

👉 Cholesterol & insulin sensitivity:
Fit people often have better insulin sensitivity and lipid profiles, but high ApoB or non-HDL cholesterol can still drive plaque formation even in athletes. Fitness reduces the risk — it doesn’t erase it.

👉 VO₂ max and METs — keep it simple:
You don’t need a fancy VO₂ max lab test to know your fitness level.
• METs can be easily estimated from a standard treadmill exercise stress test — something most hospitals and clinics can do.

• Or try a Cooper 12-minute run/walk test (distance covered in 12 minutes) to estimate aerobic capacity yourself (for instance, 8 minute mile at my age of 57 would be excellent).

• If you can briskly climb several flights of stairs without breathlessness (meaning the inability to reasonably speak) or sustain a solid 30-minute brisk walk, jog, or bike ride, you’re already in the range where cardiorespiratory fitness powerfully lowers mortality risk.

Formal VO₂ max testing is fascinating for elite athletes and researchers, but it’s not required — nor scalable — for population health. The principles are simple and low cost, even free: Move often. Stay strong. Be consistent.

10/31/2025

Ghosts are scary! Roller coasters are scary! Mother-in-laws can be scary! But weight loss doesn't have to be. Working with our team at ShillMed can actually be fun! Give us a call today and schedule your free consultation.

10/30/2025

As you start to feed your body the nutrients it needs to thrive, the unhealthy cravings will start to diminish. We would love to help you make a plan to get your health back on track. Call us today to schedule a free consultation (509) 303-4001.

10/29/2025

Make a plan and stick to it. Dr Shill always says, "I already know what that tastes like and I will taste it again later." Move it out of sight so the temptation is gone. You've got this!!

10/29/2025

If you’re interested in joining our clinic, consider buying this gifted membership to support our friends at Pine Grove Academy Idaho and get a taste of what losing weight for good can be and support a great group of kids at the same time.

10/28/2025

Let us help you get ready for surgery…quickly and safely! Text today to 509-303-4001

Physician-guided weight loss to improve chronic health conditions, increase healthspan and longevity, and regain your physical abilities. Improve or reverse Fatty Liver Disease, Diabetes, High Blood Pressure and many more. Get down to required weight for elective surgeries such as knee replacement (...

10/28/2025

10/27/2025

Are you ready to have a body that keeps up with your life? Getting back to a healthy weight is so liberating! Visit us at shillmed.com and learn how we can help you live the life you have always dreamed of living!

10/26/2025

A new start doesn't have to be scary. And we are actual pretty fun over here at ShillMed. Let us help you lose the weight safely and quickly. Schedule a free consult at shillmed.com or call (509)303-4001

10/25/2025

Simply counting calories is not a sustainable way to lose weight. Your body needs nutrients to thrive and build muscle. Let Dr. Shill help you make a personalized weight loss plan. Visit our website: shillmed.com and schedule your free consultation.

10/25/2025

We have been doing this for people long before National Geographic found out. Come join us and make diabetes a thing of the past!

Affecting more than 830 million people worldwide, diabetes is a debilitating and chronic illness. The vast majority—91%—suffer from type 2 diabetes, which usually develops in adulthood. But growing research suggests remission can often happen faster than people realize with changes to exercise, diet, and lifestyle.

Learn what the experts say about reversing diabetes: https://on.natgeo.com/4oyBggO