Latest / Intellectual Medicine / Make Your Body Less Friendly to Cancer: What to Eat, How to Exercise, and What Actually Matters

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Make Your Body Less Friendly to Cancer: What to Eat, How to Exercise, and What Actually Matters · Intellectual Medicine

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  There are five things that you can do to make your body
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  inhospitable toward prostate cancer.
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  You want your body to be an unfriendly place for cancer
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  cells to grow and spread. When you incorporate that
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  strategy, your body becomes universally inhospitable toward
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  all cancers. So we'll talk about those five
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  things, but we have to think about why only 5 things, Doc?
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  Why not ten or twenty? Part of this is simplicity and
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  priority. Look, you got to live your life.
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  I know some folks that spend every day contemplating the
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  status of their prostate cancer. Should I eat that banana?
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  Should I go for a walk or a jog or maybe both?
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  And I wonder how much cells are doing today.
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  Guys, the cancer has already won the battle.
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  If that's where your brain is at, right?
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  You got to live. What's the thing right?
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  If I do it like a man, You live, you make a plan and then you
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  execute and you stop perseverating.
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  That's part of my goal. So you keep it simple.
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  Look, every now and then you go to your research and you read
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  about 8 new things that are the greatest for whatever cancer.
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  Remember, follow the trail, Follow the money trail.
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  If it's a 1 trick pony promoted by a company, you got to be
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  careful. Well, that's the five things
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  that matter the most. Why do they matter?
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  The number one risk factor for prostate and every other cancer
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  is it's not smoking. It is.
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  It's not even genetic risk. It's age.
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  Age is the trump card. Now, yes, there are sad, rare
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  pediatric cancers that are genetically driven, but overall,
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  it's age. OK.
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  Why? What is it about aging that
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  makes us vulnerable? A lot of it has to do with
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  immunologic senescence, the weakening of our immune system.
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  Now the immune system starts with innate immunity.
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  This is your immune system working when you don't know it's
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  working. That infection you didn't get
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  today, you can thank your innate immune system.
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  No fever, no lymph node swelling.
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  You feel nothing. The invader comes in, it gets
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  zapped before it can do harm. That's your innate immune
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  system, and it's constantly working.
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  Macrophages are one of the foundational cells that affect
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  invading organisms and to a certain degree cancer as well.
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  But they can wind down as we get older.
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  So we want to support macrophages, keep them healthy,
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  and all the five things I'm going to talk about contribute
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  to that. It's a daily endeavor, immune
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  support and living the anti cancer lifestyle brings with it
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  lots of collateral benefit. The same variables that make
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  your body inhospitable toward cancer, the same things you do
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  to make yourself cancer resilient also help your heart.
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  That's kind of a nice side effect.
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  They help your brain, they help your vitality.
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  Global benefit. That's what we're looking for.
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  We don't want to dodge 1 bullet to get hit by another.
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  So in the realm of five things, right?
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  One of them certainly is nutrition, protein intake in
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  particular. Now, how much protein and Y
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  protein, protein, the amino acids they're in are critical
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  for immune function, for supporting those macrophages.
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  You need a complete protein that has all the essential amino
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  acids. Any animal product is a complete
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  protein. Now you can do this without
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  animal products. A little trickier.
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  You got to do your homework. You got to find out where the
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  complete proteins are, typically a soy product, pumpkin seeds,
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  sesame seeds, These are places you can find it.
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  Go do your homework. It's harder to be a vegetarian.
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  You have to be more studious, more deliberate.
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  That's OK if you want to be 1. I don't mind it, but it's not
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  intrinsically superior for your health.
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  If you're eating high quality meat or animal product, that can
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  be a great thing. So you want protein?
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  How much? Anywhere from 1/2 to 1g per
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  pound of body weight, depending on your activity and your goals.
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  Now I weigh about £200, give or take, and I target 1g per pound.
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  I'm aiming at about 200 grams a day.
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  I eat four times a day. That equates to about 50 grams
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  per meal. Is that too much for your
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  kidney? No, that's been fairly well
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  refuted. If you have healthy kidneys, you
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  have to worry about it. Stay well hydrated and then
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  adjust to how your body responds.
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  If you're feeling good. Energy's good, strength is good,
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  your body's where you want it to be.
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  You got the right amount. Suppose that's not the case, you
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  can increase your decrease as needed.
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  So nutrition and protein are cornerstones.
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  While I'm on the top of a protein, let's reflect on the
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  fasting dynamic. Intermittent fasting or
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  prolonged fasting. I don't object to you doing it
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  if you like it and you feel it gives you some value, but it's
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  it's advantage or its impact on cancer is minimal to non
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  existent. Here's what we know about
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  intermittent fasting and there's a lot we don't.
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  And by the way, I, I might be wrong about this.
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  And if you're intermittent fasting and you're loving it, I
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  don't want to ran on your parade, but I have to speak what
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  the science tells and what my experience tells.
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  Intermittent fasting can improve indeed.
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  That is it can decrease inflammatory modulators.
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  So your inflammatory state can be minimized a bit when you do a
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  fasting state. It doesn't really affect
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  immunity in a negative or positive way.
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  But some people feel better with that reduction of inflammation.
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  And if that's the case, feeling better is always worth pursuing.
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  But if you feel like this is a critical element to fighting
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  cancer, I don't support that. I don't agree with that premise,
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  that hypothesis, right? To the extent that I
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  intermittent fast, I do it at night when I'm sleeping.
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  There's actual merit in that. So we know we got to eat.
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  My philosophy is I like to have at least three feeding times a
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  day. My concern if you go beneath
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  that is muscle preservation, vitality preservation, and also
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  fat growth. Most folks if they eat less than
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  that, are going to grow fat. Another thing is sleep.
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  OK, you got to sleep, but you don't have to sleep.
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  The way they tell you 8 hours is not magical.
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  And everybody, most people wake up at some point.
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  Don't worry about it, that's normal.
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  Wake up, go to the bathroom, go back to sleep.
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  It's not going to harm your health.
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  And for God's sakes, those wearables that tell you how you
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  slept, really do you need that? There is something about sleep
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  that these wearables becomes counterproductive.
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  Look, good sleep. It's like having sex or hitting
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  a baseball. The more you think about it, the
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  less success you're going to have.
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  Oh, I hope I don't strike out. I hope I hit the ball hopeless.
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  You're going to whiff, you go to bed.
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  Oh, my watch is telling me I got to sleep better.
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  I hope I sleep well tonight. You're dead on arrival, dude.
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  You're not going to sleep. So I'm not an advocate for
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  wearables, for sleep monitoring. You could tell how you slept by
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  how you feel the next day. And this was a revelation for me
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  because I sleep 6 hours a night. And I had a question.
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  Am I corroding my health? The answer is no.
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  Waking up's OK. Don't worry about your sleep,
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  just enjoy it and don't stress about it.
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  What else? Exercise, right?
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  But more is not better. Many cases it becomes kind of a
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  duality. We know about exercise.
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  When it comes to prostate cancer in particular, walking is the
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  king of the realm. They found that people who walk
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  on a regular basis have a lesser tendency to have death from
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  prostate cancer. Progresses more slowly.
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  Walking, not running, not hit training, not high intensity.
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  Sadly for me, not weightlifting. I like muscle building.
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  It's a universally good thing. But if you're going to invest
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  time and you're fighting cancer, go out for a walk every day.
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  How about higher intensity? How about if you go for an hour
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  and you do it? No, that's counterproductive.
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  So modest activity enhancing of immune system.
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  High intensity weakens it, at least temporarily.
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  So I don't advocate. If you like high intensity, you
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  can partake of it, but don't compel yourself to do it
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  thinking that more is better and intensity is better than less
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  intensity. So you got sleep, Check, you've
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  got nutrition, the protein intake, check.
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  You've got exercise. Let's call it physical activity.
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  You know, I don't like the notion that it has to be in a
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  gym. You gotta have a class, wear
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  special clothes, right? Let's go for a walk.
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  Who cares? Go out there, get outdoors, even
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  if the weather's cold, get outdoors.
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  So I used to live in New England and you know, we, we love that
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  cliche. There's no such thing as bad
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  weather, just the wrong clothes. So that's actually been shown to
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  be healthy for us to get outside.
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  So those are three things. It's a fourth one, Doc, you
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  haven't talked about supplements yet, right?
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  Because it's beneath these others, Guys, if you're not
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  taking care of the basics, you can choke down all the lycopene
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  you want and it's not going to be as effective as what we just
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  discussed. Putting the lifestyle together.
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  The goal is your vitality. The goal is not dying
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  prematurely. Yes, we're going to die, but at
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  that moment we should be in good health at an advanced stage.
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  So we do it all. What about supplements?
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  What can we do? How about antioxidants?
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  Aren't they good? Is it more better?
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  Here's the thing guys, you need some inflammation to kill stuff.
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  And there's evidence that if you're overzealous by piling 1
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  antioxidant on top of another on top of another, it just might be
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  counterproductive. So they looked at this
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  particular with vitamin E. Now vitamin E is an antioxidant.
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  At 200 international units per day, it showed some value, but
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  in studies going up to 400, the rate of prostate cancer got
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  worse, heart disease got worse. What's going on?
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  This is known as the antioxidant paradox.
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  There is such thing as too much inflammation is not universally
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  bad. You need it to kill stuff, and
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  if you overly suppress it, it could be harmful.
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  So what does it mean if you're on an abundance of antioxidants?
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  It means that every now and then you want to consider taking a
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  break. What does that mean, ironically,
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  if you're not feeling good, if you're feeling the the edge of a
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  flu, the illness coming, suspend your antioxidants so that your
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  body can become inflamed, so that it can fight the invader.
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  Try to avoid taking antipuretics.
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  You know, stuff to lower your temperature.
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  High temperature enhances immune function.
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  There are some exceptions. When you're feeling unwell,
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  increase your vitamin C. Now I know that sounds
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  paradoxical. Doc isn't vitamin C and
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  antioxidant. It is actually a redox
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  modulator. So it can swing both ways.
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  Vitamin C can do that. It could be an antioxidant,
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  peroxidant. It is what you need when you're
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  under stress. So boost the vitamin C and zinc.
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  You can boost the zinc as well when you're sick.
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  How about is it like a daily routine?
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  What are the fundamentals? So there are a host of
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  supplements that one can use that have been identified as
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  having merit, a potential merit for either prostate cancer or
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  prostate health that is prostate hypertrophy.
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  Now there's the bottom of this will be information about the
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  supplement that I've created for that purpose.
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  But my objective today is your educational enlightenment.
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  So what are the core elements that I like for the unfriendly
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  vitamin for immune for cancer that is vitamin D.
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  Vitamin D is critical. I think everybody should be
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  taking a supplement. The only question is what dose.
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  You want to target a blood level between 50 and 100, and
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  typically a dose of up to 4000 units is considered universally
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  safe. So you could take 4000 units
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  without getting a blood test. If you go beyond that, you
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  really should have it monitored. Remember folks, when you're on
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  vitamin D, you need vitamin K2 with it to prevent stiffening of
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  the arteries. So vitamin D is great.
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  Zinc is great, right? It's the most abundant
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  micronutrient in the prostate and enhances immune function.
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  Keep it around 30 milligrams a day.
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  There is such a thing as too much zinc.
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  So I like zinc. I like vitamin C.
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  Vitamin D, Vitamin CI take 2000 milligrams every day.
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  If I'm going to fly, I take it twice a day because of the
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  strain of flying. And if I'm sick, I boost the
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  dose as well. Vitamin C, zinc, vitamin D,
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  copper. Now hold on, do not take copper
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  as a supplement. There are two kinds of copper. 1
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  is a neurotoxin, the other is critical for immune function.
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  The critical 1 you can only really reliably, comfortably and
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  safely acquire from food. Not a supplement.
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  If I see copper in a supplement, I don't take it because I get it
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  from nutritional sources. The ones I like, almonds,
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  cashews and dark chocolate, very abundant.
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  There are other sources as well, but not as much fun to eat.
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  So we've got sleep, exercise, we've got nutritional
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  supplements and protein. And the fifth one, the fifth one
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  to do to keep your immune system strong, to make your body
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  inhospitable toward prostate cancer is hedonism.
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  Fun, pleasure. Don't underestimate it, guys.
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  Do not underestimate it. We all need it.
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  It's not optional. You can have something called
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  hedonistic deprivation. I'm not going to do anything.
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  I'm not going to drink a glass of wine.
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  I'm going to, I'm going to, you know, exercise.
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  And no, I'm going to, I'm going to dive in a cold showers and
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  put on a hair shirt and I'm going to like walk 10 miles on
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  thumbtacks. And it's all going to be good
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  for me 'cause that which makes me suffer and makes me strong.
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  What kind of puritanical nonsense to this emanate from?
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  Look, we need pleasure. You need pleasure.
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  An adult without a hedonistic interlude is like a child
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  without recess. Yeah, they get a little twitchy.
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  It's not good for them. I'm not saying reckless,
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  damaging hedonism, but I'm giving you the green light to
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  just have fun, however you define it some.
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  For some people, fun means an occasional glass of wine.
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  For some people, it means an occasional, you know, bagel or
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  croissant at breakfast. I don't want you thinking, Oh my
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  goodness, the walls of my anti cancer defense are going to
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  crumble because I stayed awake too late or I skipped my, you
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  know, my supplement that day, right?
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  Joie de verve? If you don't have fun planning
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  your week, make it so it'll enhance immune function.
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  It'll make life more fun. I mean, after all, that's what
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  we're here for. Why are we here?
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  We're here to have fun. We're here to seek pleasure.
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  We're here to, you know, serve our God.
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  We're here to serve our family. The things that we find to be
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  fun enhance immunity. That's pretty easy prescription
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  to follow, don't you think? Well, listen, I I hope you're
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  fighting cancer like a man today.
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  I hope you're living fully today.
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  I hope you're forgetting the idea that we're all mortal and
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  that the end ends as it will. And that can deprive us from the
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  joy of the moment. So fight cancer, stay strong, do
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  not become sucked in to fear induced behaviors, and do not
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  become hypnotized by false hopes, Right?
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  What we really want doesn't exist.
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  A guarantee of the next thing that happens doesn't exist.
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  The idea that we can lean on conventional medicine and just
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  let them drug us to our good health is a fantasy.
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  So put these principles to work, do them every day.
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  Then if you do get sick, then if you do succumb to an illness,
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  you can at least look in the mirror and say, well, I played
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  my best card and that's all anybody could ask.
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  Look, thanks for your time together.
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  Please leave a comment. Please leave questions.
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  We love to hear from you and we will respond.
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  Can even help shape future podcast.
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  What do you want to hear about? All right, guys, until next
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  time, thanks for listening.