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One Habit That Cuts Prostate Cancer Death Risk by 61% · Intellectual Medicine

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  A lot of longevity studies have correlated grip strength with a
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  longer lifespan power. Other studies have correlated
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  muscle mass. More muscle, more longevity.
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  I like those studies in part because they reinforce my own
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  bias. I like lifting weights.
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  I do it even though my joints are arthritic.
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  I do it even though it can hurt sometimes painful.
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  So stay active, stay vital, right?
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  It's all part of what we're talking about, man.
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  It's fighting cancer like a man. What if I told you that there's
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  something you can do that doesn't cost you any money, but
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  it can reduce your risk of dying from prostate cancer if you have
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  the disease by over 60%? I'm talking about a specific
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  form, duration and intensity of exercise, which I'll share with
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  you. These details matter.
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  Thank you for tuning into my podcast.
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  A voice of clarity and logic and an ocean of chaos.
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  The more you read about prostate cancer, the more of a fuddling
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  it becomes. Now exercise in particular is
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  hard to assess. It is hard to create a study
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  looking at that variable. A lot of men who exercise also
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  do other things to maintain their good health and not all
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  exercise is the same. The dose, duration, intensity,
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  these things all matter. So we've got to get to the
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  amount that you need to do or that I recommend that you do.
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  I don't like the word need, right?
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  When it comes to your lifestyle. Look, you can choose to sit on
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  the couch. That's totally cool.
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  You may not have progression of your cancer.
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  Anyhow. This is the realm in which we
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  live. But by virtue of your tuning
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  into my podcast, I'm going to gather we're kind of like
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  minded, right? My definition of good health,
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  vibrant vitality, abundant energy, a clear brain, muscles
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  that work. And this doesn't fade.
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  It should never fade. There's nothing about human
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  beings that biologically requires us to wither and to age
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  before we die. We can and we should aspire to
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  maintain youthful energy throughout the entire span of
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  our life. And that's not just hyperbole,
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  man. It's not just a pipe dream.
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  It's real hell. I'm living it.
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  Many of my patients are living it.
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  You're living it. So do not let any presumption of
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  decay lull you into complacency. Now a couple of other headlines
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  as we talk about exercise, what to do and how much to do in the
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  United Kingdom. Recently, after much study, they
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  decided not to do screening for prostate cancer specifically.
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  They're not recommending nor are they paying for the prostate
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  specific antigen, the PSA test, the Holy Grail of prostate
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  cancer assessment. Many people think this is a
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  horrible decision. I understand it.
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  I don't agree with it. And here's the split.
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  It's not the PSA that is really the problem, it's the way it's
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  abused. Manipulated the way it is
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  misrepresented to take totally healthy men and convince them
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  that they need to RIP out their prostate or do some other God
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  awful act of masculine violation otherwise they're going to die.
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  And I've heard men share the story.
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  Guys don't believe it. It is hyperbole.
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  It is driven to maintain the status quo.
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  We should not be doing prostate biopsies anymore.
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  That time has passed. It's dead.
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  It just doesn't know it yet. It may take us 50 years to get
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  to that point. The inertia from the medical
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  insurance, not really insurance so much, but the medical
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  pharmaceutical complex is intense.
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  A lot of a lot of money being made.
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  There's a new drug coming to market, I'm sure there is, to
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  treat prostate cancer by other manipulative methods.
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  You don't treat prostate cancer unless you convince men that
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  they got it with APSA and a biopsy.
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  So don't do it. How about doing an MRI?
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  Yes, combined with PSA periodically you can tell the
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  trajectory. Now, what's going on in England
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  and what should you do besides the exercise?
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  I'm about to give you the details about yes to the PSA but
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  do not see, I almost feel I almost feel that the urologist
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  is not the right specialist to help interpret that result.
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  Why they want a biopsy you, they're busy.
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  They don't have time to talk to you like I am right now.
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  Reflecting risk benefits stats, the Protect T trial, the PIVOT
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  trial showing no benefit in survival despite prostatectomy
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  should color our thinking. They don't have time, they don't
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  have the interest. A biopsy is highly reimbursed.
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  A biopsy gives him a degree of insulation against malpractice.
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  After all, if you see the urologist and he can do a biopsy
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  and chooses not to because he's a good guy and a woman and
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  thoughtful about it, somebody later could blame them for
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  delayed diagnosis. It gets complicated.
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  Men, you, you are in charge. So what to do?
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  Let's reflect on the role of exercise in preventing prostate
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  cancer. It's unknown.
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  What we know about exercise is that the right dose does
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  stimulate immunologic enhancement.
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  The biomarkers showing immune function improve, but there is
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  something called EU shaped curve.
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  That's AU. It's AU shaped curve.
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  Too much exercise can be damaging.
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  In fact, one study looking at heart disease, atrial
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  fibrillation in particular, noted that couch potatoes and
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  high intensity exercises have the same higher rate of atrial
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  fibrillation and irregular heartbeat than guys and gals who
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  did something more modest. What about the immune system?
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  I know, you know, we know that your immune system fights cancer
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  every day. Anything that you can do that
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  amplifies immune function is to your benefit.
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  Exercise does that unless it's too much.
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  The high intensity exercise. Now listen, you're not doing
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  that. I'm talking folks that do
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  marathons that compete in 10 KS. Now we have to draw a
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  distinction between health and athleticism.
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  A VO2 Max, which some doctors promote as a correlant of
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  longevity. It isn't.
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  It's a measure of athletic capacity.
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  A great runner has a high VO2 Max.
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  They can process oxygen really, really well.
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  They ain't going to live longer because of it.
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  That high intensity exercise, that marathon or that Olympic
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  athlete in the time after their intense exertion, they're
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  immunologically vulnerable. So exercise, you don't need to
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  worry about that to do that kind of high intensity exercise.
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  I don't know, maybe I'm projecting here, right?
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  But I don't like to sweat or breathe heavy when I exercise.
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  I like to do just enough to keep me from not dying.
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  So here's the magic number. It's three hours per week of
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  vigorous walking. That was the threshold that
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  correlated with the best outcomes. 2 separate studies, by
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  the way, actually three of them. Multiple studies supporting this
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  concept. 3 hours. In one study there was a 57%
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  reduction in the rate of progression of cancer.
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  Slowed it down 57%. Now that's not 3 hours and 1
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  chunk. Bear in mind it's three hours
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  over the course of your week. Let me do the math here. 30
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  minutes, six days a week you take Sunday off.
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  You can do this without having to sweat heavy or breathe heavy.
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  It counts. There is also in another study,
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  a 61% reduction in the death rate from prostate cancer when
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  you hit the three hour mark. Now, does that mean that 2 1/2
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  hours won't work? It does not.
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  The important detail for your life is to make it fit your
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  life. If three hours is motivational,
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  awesome, go do it. Here's another thing I like
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  about this doesn't cost money. Another thing I like about this.
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  We talk about collateral benefit a lot, which means the side
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  effect of treatments that have enhancing value to your health
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  and longevity. Walking is one of them.
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  There was also a decrease in all 'cause mortality, right?
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  What are you, most of us going to die from?
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  Men? Heart disease?
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  Can The Walking help prevent it? It appears so.
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  It appears so. How about strength training?
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  How about pump and iron? There's less known about lifting
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  weights and resistance strength training.
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  The studies are really hard to do, but here are some details
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  that showed correlation of benefit.
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  A lot of longevity studies have correlated grip strength with a
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  longer lifespan power. Other studies have correlated
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  muscle mass. More muscle, more longevity.
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  I like those studies in Park cause 8 reinforce my own bias.
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  I like lifting weights. I do it even though my joints
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  are arthritic. I do it even though it can hurt
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  sometimes painful. But I like the result.
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  And so should you because there's an important study now
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  looking at fat, visceral fat, prostate cancer.
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  A a comparable but separate thing is controlling percent
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  body fat. Men who gained five points on
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  their body mass index had an increased rate of cancer death
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  from prostate cancer. Men who had an increase of body
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  fat after the diagnosis had an increased rate of death from
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  prostate cancer. But it's a little nuanced.
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  It's the visceral fat that matters the most.
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  That's that fat in the, in the abdomen.
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  You know, the big sick belly, that's the fat you want to go
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  after. Now be careful.
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  You don't want to just lose weight.
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  You must target fat. So I'll be talking about that.
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  It'll be detailed in my book, but we'll we'll highlight this
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  during podcast as well. I can tell you the quick
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  summary, do not fast. Intermittent fasting shrinks
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  muscle. Make sure you have at least
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  three meals per day. There's no such thing as a
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  healthy snack. Everything's a meal should be
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  protein centered. Those are the foundational
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  elements of keeping muscle on your body in addition to the
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  resistance training. What about the correlation?
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  There's a correlation between higher muscle mass and less
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  consequence from prostate cancer.
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  Now this dovetails into the role of testosterone itself.
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  To keep your muscles, you must have enough testosterone.
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  To grow the muscle, you must to some form of resistance
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  training. And no, walking doesn't count
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  for growing muscle. A lot of scrawny walkers out
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  there. You got to do more, man.
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  I'm sorry. You got to do more.
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  Twice a week at least, right? Twice a week, some strength
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  training. And the third thing, you got to
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  have protein. It is overlooked, undervalued,
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  got to have the protein. So you put those three things
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  together. What about testosterone?
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  So there's growing evidence that testosterone can be used safely
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  and effectively in the setting of men with prostate cancer or
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  with an elevated PSA and an abnormal prostate MRI.
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  One study was looking at not men who had cancer, but rather men
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  on testosterone therapy and tracking them for the risk of
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  cancer progression. They actually found that men on
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  testosterone had a lower incidence, a lower rate of
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  prostate cancer than men who are not on it now.
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  This is starting to make sense, isn't it?
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  We've known for a long time that having a low testosterone level
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  increases your risk of developing prostate cancer.
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  What's less known is whether or not replacing testosterone will
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  help prevent that from happening.
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  The evidence is starting to point that it may, which takes
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  us back another step. Why do we get prostate cancer
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  when our testosterone levels are declining versus when they're
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  high when we're younger? And why should we then target
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  lowering testosterone as a means of treating prostate cancer?
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  We shouldn't percent body fat control it.
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  Exercise incorporated testosterone, properly
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  administered men, it's your friend.
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  Now, there are some settings in which this should not be done.
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  If you have prostate cancer that is in the bone, you've got to
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  control the bone 1st. And no, do not do this with your
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  online testosterone gumball machine prescribers, your unique
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  cohort. We're coming for you.
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  The prostate cancer community is available and developing.
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  My course on the Pederuti protocol will be out in April.
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  We'll be training other clinicians and how to do this
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  protocol. In the meantime, you're better
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  off biting time. Prostate cancer moves slowly, so
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  get out there. Keep walking. 10,000 steps?
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  Meh, not that important. Three hours a week?
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  That seems to have value, so go ahead and put it to work for
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  you. And no, it doesn't matter what
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  the weather is. I know I'm down here in Fort
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  Lauderdale. Good for me, right?
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  But how about if you're up there in Chicago right now, right?
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  Get out there and walk. If you get on a treadmill, it
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  doesn't matter if you're outside or inside.
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  I kind of like outside better. But if I'm in Chicago, I think
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  I'm looking for a treadmill right here.
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  You are walking to protect your health.
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  You're going to slip and fall and break your hip.
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  That's not cool. By the way, the 30 minutes of
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  walking. Although this study didn't look
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  at this, I believe you could extrapolate into other
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  cardiovascular activity. How about a Zumba class check?
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  How about bike riding check. No, bike riding does not damage
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  your prostate. Now, if you go on a long bike
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  ride and get your PSA done the next day, you're going to see a
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  bump, but it doesn't mean it's increasing cancer risk.
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  So stay active, stay vital, Right?
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  It's all part of what we're talking about, men.
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  It's fighting cancer like a man fighting cancer head on
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  vigorously, not succumbing to fear, anxiety and false markers.
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  Like, oh, my God, your PSA needs a biopsy.
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  All right, well, thanks for tuning in with me, guys.
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  Talk to you next time. Bye.