USA Over the holiday weekend, I came across this scientific paper verifying that physical exercise lowers cancer risk by 40%. Imagine a pharmaceutical drug that would reduce cancer risk by 40%? That would instantaneously be a trillion-dollar drug. Can you believe that? Just one behavioral change can lower cancer risk by a whopping 40%. That's not all...the same scientific paper suggests that physical exercise can be a therapeutic agent for those already with cancer.
Here are a few simple and practical recommendations:
The sedentary person (never exercised or haven't in a long time)
Just get moving if being sedentary is your baseline. Everyone has a period where they become less physically active. That's not a big deal, but get moving today. Brisk walking at least three hours a week (no less) on pavement or a treadmill works.
Brisk walking is defined as walking 3.0 to 4.0 miles per hour (mph) – somewhere between a regular walk and a jog.
The heart rate increases and sweat happen after about five to ten minutes.
Do this 30 minutes six times a week.
The person who exercises but wants optimal activity
If you're in a little better shape and want to increase your workout load sensibly, go for up to six hours a week. After six hours a week of moderate to high-intensity exercising, there may be less return from that effort, so there is no need to do more than six hours a week.
One type of more intense exercise to do three times a week is High-Intensity Interval Training (HIIT). According to research, such an exercise routine may slow down or reverse prostate cancer.
HIIT would consist of five minutes of warm-up on a treadmill, followed by two minutes of a moderate walk, say 3.0 to 3.5 mph, then a run, somewhere between jog to the fastest you can run for 2-minutes, then back to a brisk walk for 2-minutes. Alternate the 2-minute walk and 2-minute run five to eight times. Do this HIIT routine 3 times a day.
What about weight resistance training or strength training?
Everyone benefits from strength training for longevity; the stronger one is physical, the longer one lives. Weight resistance training is essential for all; for men on ADT, it is imperative as they need to conserve muscle, keep strong bones and prevent metabolic syndrome – a condition common when testosterone is depleted in the body.
What to use for weight resistance exercises?
Bodyweight exercises like push-ups, weights like barbells and kettlebells, and resistant bands work great.
Do six to twelve repetitions maximum, not more
This method allows you to keep muscle, stay physically strong and keep body fat down during ADT.
Doing no more than 12 reps helps avoid injuries.
Lastly, if you enjoy any sports activity like tennis or golf, keep at it; just add the recommendations above to your athletic training.
Remember, after a prostate cancer diagnosis, men have a 61% lower risk of mortality from the disease and a 57% reduction of recurrence when exercising three hours a week or more.
As always, I, along with our company, XY Wellness, am here to help you with tools that will prevent tumor cells from perishing by creating a hostile terrain in your body with diet, exercise, and nutraceuticals.
You can beat prostate cancer at any stage of the disease – I see it all the time.
Much Love!
Dr. Geo
>>> P.S. Share the love! If you think a friend or family member can benefit from today's email, do them a favor, forward it to them. This stuff can potentially be life changing for some people. Thank you for helping me get the word out.
Dr. Geo Espinosa, ND, L.Ac, IFMCP, CNS
Naturopathic / Functional / Integrative Urology, Prostate & Male Health
More about me and my work, if interested.
Dr. Geo
P.O. Box 124
Bronx New York 10471
USA
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You know what a woman looks like carrying an 8 pound baby? Double that! Can't get much worse-all in the lupron belly. I haven't had ice cream for almost 48 hours. Toughing it out. 😂
Actually I do know what that looks like, lol, but a 40# baby . I was losing 17 pounds a week when DXed . In the first 3-5 months of ADT I gained nearly 70 pounds. Surprisingly, my wife, my GP and my oncologist were thrilled and don’t hold back that they still are. easy for them to say .. yayahahahaya. I feel like …that when ( nooooooo ) I get back to that “ unfortunate “ early weight dive ( hospice ) situation, being this big is like I’m a big cancer food storehouse … it’ll give me weeks additional TBC ( time before croaking ). 😁😁😁😁
❤️❤️❤️
Addendum: thanks to this type of world class rationalization, I can now , guilt free , go warm up that fresh cinnamon bagel and grab out the Wild gooseberry jam yayahahahaya yayahahahaya. Just say’in.
Disclaimer: this post is intended to be a micro morsel of medical humor and , in no way, conveys medical advice, information or is intended to be taken very seriously. We, all, are strongly different. Your medical team should always be the last word.
You actually gained 70#’s when you went on ADT??? This without increasing your food intake?? I’m trying to wrap my head around how it’s possible for someone to gain the kinds of lbs I’m reading here when limiting caloric intake to,say, 1500kcal daily.
I have tried HIIT, boxing training and a bunch of other exercise programs. Landed on heavy weight lifting. Typically workout 7 days a week up from 3 days a week. The point is find something you can do and you like and get after it.
Bottomline: Keep Moving Bros...every day all day.. every hour .. without any break. We have decided to live many more years.Physical activity is mother of all SOC.
As I mentioned in another online forum, to paraphrase Groucho Marx, "I (wish I could) refuse to join any club that would have me as a member."
I was diagnosed May 25, one core out of 12 at Gleason 8, which some in the other forum sounds not quite right. My PSA that led to the biopsy was 27, preceded by a series of ups and downs (two time over 4) missed by another doctor at a different hospital. My diagnosis says the cancer is "likely" confined to the prostate, but I have a strong suspicion that's not the case, as I'm feeling some vague intermittent pain in my groin, right where the vas deferens and lymph nodes are. It's similar to the squeeze you might feel if your underwear bunches up.
Although I'm happy with the routine care I've been receiving at this new health system, they used the older, less accurate TRUS method for the biopsy. I'm looking into getting a second opinion from pathology, and a high-level urologist at the local world-class teaching hospital (in the middle of biotech country) has agreed to see me, even if it's just to pass along some advice.
I'm not so much afraid of what the future holds as I am sad about possibly missing out on things I would have enjoyed if this doesn't turn out well. However, I'm feeling some rays of hope because of things like this post of yours. In the weeks leading up to the diagnosis and in the week since I've had essentially zero exercise, the result of a bit of despair. As I type this, though, I'm listening to some great music and that's raising my spirits. Tomorrow I plan to hit the exercising routine again. One big change I've been able to maintain is my diet. I was a vegetarian for about 15 years but the day I got my first high PSA reading I immediately switched to veganism, sticking with whole foods when my willpower steers me clear of things with white flower or saturated fat. I now take supplements that are supposed to be very good prostate cancer fighters and I even conjure up my own supplement capsules with all kinds of other strong anti-cancer things like garlic and turmeric.
I know this is long-winded but other people who haven't been diagnosed with cancer don't quite understand.
EDIT: Since you're a practitioner of naturopathic medicine, I might as well mention all the ingredients and supplements I'm taking.
Muscadine grape skin capsules
Muscadine grape seed capsules
Red clover capsules (debatable value, I'll probably stop taking it when I run out)
Stinging nettle root capsules (ditto)
My own capsules consisting of:
Garlic
Turmeric
Ginger
Black pepper (for better absorption of some other ingredients)
Pomegranate powder (may not be all that effective)
Spinach powder
Black cumin
Indian Gooseberry (Amla) powder
White button mushroom powder
Green tea powder (although drinking it is probably more effective but I don't like tea)
Broccoli powder
Fenugreek powder
Cardamom
Cloves
Oregano
I've learned some interesting things, or at least what I understand are fact. Apparently garlic is the top cancer fighting food there is (some foods target specific cancers better but garlic is the best overall); Indian Gooseberry has the highest anti-oxidant level of any plant-based food; broccoli is the best anti-cancer vegetable there is.
To maintain broccoli's beneficial compound, two precursor compounds need to mix, and this happens when you chew it... if it's raw. If you cook broccoli you destroy one of the two precursor compounds, but there are two ways around this. You can chop the broccoli and let it sit for a half hour or so to let the two compounds mix. The resulting compound is heat resistant. Or, if you forget and cook it first, you can sprinkle it with mustard powder, which will add back in the destroyed compound. Mustard power is pretty nasty for my taste buds and I don't know if mustard condiment will work so I now make sure to chop it.
Some veggies are more healthful if they're cooked, like tomatoes, and some are more healthful if they're eaten raw, like bell peppers (especially red, orange and yellow). I've learned so much in two or three months.
All those supplements lead mostly to one thing - very expensive urine. There are many posts on this forum regarding your next steps - what you eat and supplement with has very little effect on your cancer.
I wouldn’t judge so strictly. Supplements have to be handled with care, but a good diet is very important. Don’t forget, almost a third of all prostate cancer patients dies of something else. So in order to keep heart and vessels @ co healthy, you need to follow a good diet. And also the tumor cells are influenced, think of IGF1 e.g.
You stated „what you eat and supplement with has very little effect on your cancer“, I responded to that. Regarding wording, I’m sorry, maybe I have chosen the wrong vocabulary, English isn’t my native language. Let’s fight together warriors.
Dave...I am truly impressed with your dietary interventions as most foods you listed have anti oxidant, anti cancer, antimetastatic and immuno modulatory effects. Men like us who believe in comprehensive holistic approach to illness believe that besides the standard medical treatments..in addition we need to keep our body and immune system in good shape to boost the effects of medical treatments and to reduce side effects and help us tolerate strong medical treatments better. Exercise every day is part of this approach.Once again Dave, I admire you for a comprehensive approach with life style modification with medical treatment. Your list of food stuff is excellent and it all makes sense to me.
Thanks LearnAll. I figure at a minimum I'm eating better than before, and this is at least making me feel like I'm being active in fighting this while I sit and wait for consultations and all that.
Well, I take all this stuff twice a day, with the daily total doses I get being:
Muscadine grape skin capsules - 4,000 mg
Muscadine grape seed capsules - 1,000 mg (I believe the grape skins are more effective than the seeds)
Red clover capsules - 1,800 mg (this has some estrogen-like properties, so women should be careful, not that prostate cancer is much of a risk for them 😀)
Vitamin D3 - 4,000 IU (more to make up for low levels, although it may have cancer fighting properties)
As for the capsules I make myself, I mix all of those ingredients together and take six a day, but I ultimately don't know what the dose is that I'm getting for any one of them. I'm getting roughly equal amounts of each in every capsule. I'm going to start making capsules with one ingredient each (a project for tonight), specifically:
garlic
turmeric
Indian gooseberry
white button mushroom
fenugreek
cardamom
clove
oregano
black pepper (mainly to aid in absorption, but see below)
It's a lot of capsules but I'll be getting larger doses than I am now and I'll have a better idea of how much I'm getting. Some of the above, like garlic, turmeric, oregano and black pepper I also get in my food.
I should point out that although many of the things I've mentioned directly above have shown anti-cancer or anti-oxidant properties, in many cases they've so far only showed that with in vitro testing. However, all of the things I'm using have multiple studies backing them up as potential cancer fighters. The beneficial compound in black pepper, called piperine, is what helps with absorption (and eating some form of fat with some things helps with absorption), but piperine does also show anti-cancer properties; it's not known yet if it affects prostate cancer.
Quote" I've mentioned directly above have shown anti-cancer or anti-oxidant properties"
The "why" or "what benefit" towards Prostate Cancer is the question. Are there specific goals you're addressing? Or just slinging a wad of supplements at it and hope something sticks?
Both I guess. Some are generic anti-oxidants, like Indian gooseberry; some are generic anti-cancer foods, like broccoli, turmeric and garlic; and some are targeted more towards prostate cancer, like white button mushroom powder and fenugreek (if I remember correctly). Everything I'm ingesting is food, herbs or spices, nothing all that weird, and all in reasonable amounts - I could safely increase the amount of most if not all of them.
Much of what's guided me is on NutritionFacts.org, but that was just a starting point. The doctor there cites legitimate studies and calls out those that are flawed. But again, that's just a starting point. I've done searches for each of the ingredients to find out effectiveness, safe doses and most effective ways to take them (with black pepper or fat, for instance). I limit my definitive sources to places like the NIH or major universities known for their research.
Overall I haven't spent that much - the two most expensive things are the Indian gooseberry (or "amla") and the muscadine grape skin capsules. My monthly expense on those two (only know in my second month) is around $40 or so. Some of the other unique things like white button mushroom powder I've purchased in bulk. Overall I estimate my monthly cost is well under $100. At worst I'm getting some good nutrients and most of all, even if I'm fooling myself, it's giving me some sense of control because I'm doing something. Maybe it's the placebo effect, although some of the things are well-known anti-cancer and anti-oxidant foods. I'm not relying only on these though, I'll be listening to the advice I'm given by doctors and accepting whatever treatments seem right for me. If what I've read is correct, my supplements may go a long way toward either making existing treatments work better or possibly eliminating the need for some treatments, depending on how lab tests come out over time.
I've also incorporated whole foods with anti-cancer properties, like mushrooms, nuts, broccoli, beans, soy, cruciferous vegetables, garlic and onions. Nearly zero added fat (I do use a tiny bit of oil when sauteing although I shouldn't), zero added salt (potassium chloride salt substitute, and even that in very small amounts), as close to zero as practical with saturated fat (coconut oil, etc.) and as close to zero as practical with refined processed foods like white flour, reduced calorie-rich and nutrient-scarce things like fruit juices, and no alcohol, although I wasn't much of a drinker to begin with. There are times I despair a little about the dietary limitations - I'd kill for a grilled cheese, cheese enchilada or ice cream - but it is what it is, and if I'm lucky enough to make it into my mid to late 80s I might decide to backslide a bit. It'll be a long wait though - if I'm lucky. And if the end is near then I'll definitely backslide!
I appreciate your candid reply, and thank you for taking the time to provide an explanation. I understand your position and path. I guess I'm looking for an explanation that sometimes I can't even provide myself. We do what we do when the lightbulb goes off. Some try to find the reasons, some go with the hunch.
I try to get deep into the weeds every time I might come across something that is "supposedly" good for you (us), and get lost when almost every time I find contradictory information when it comes to diet and supplements, especially when directly applying it to cancer. Berberine for example... anyways... And I move away, repulsed, when encountering these so called experts who profess effectiveness in regard to "cancer" and have been doing it for years, but fail badly in providing any definitive proof via studies or even patient information in regard to before/after efficacy in regard to cancer, only supplying a lot of jibberish. And this is why my questions regarding what/why.
I take supplements, and mostly for health, but again, understanding that it's effectiveness towards this dastardly disease we have been gifted with may be nill. I'm in my 50's and would welcome a shot at 80's, lol. Just not too sure that heavy supplementation and diet will get me there. So I enjoy my occasional steak, eat as best I can, but don't suffer from restricting my diet too much outside of glucose control and added oxalates due to diabetes and kidney stones. A whole nother world in contradictory dieting that offset each other and make a simple meal, a ridiculously arduous affair!
It's a mine field out there, lol. And I'm tip-toeing across the desert in the hot sand with no shoes on! As are, we all!
Knowing that exercise causes an increase in heart rate and beneficial to health I’m wondering if substances like Adderal in very small doses would contribute to being more active and not harm the heart and in turn loose weight that would be more beneficial to heart health. Doctors are reluctant to prescribe such drugs and for good reason but food in itself is so addictive and most have the fat to prove it. I don’t think I’ve ever seen a fat speed freak. Just thinking outside the box.
What did that movie say? Penicillin was probably that best, and worst thing that happened to modern medicine!
The One Pill cure mentality is deeply engrained into our consciousness. There is so much more that is happening, when physically exerting the body, than just an increased heart rate!
Why? It is truth! Prolongation is not a fix! Because a pill may put something to sleep is not fixing it. Because a pill renders the cell to become resistant to its effect, is not a fix! Don't get me wrong, I'm currently benefitting from the "pills" too. But I do understand that it's not fixing a thing, lol...
Of course you’ll be getting adderall thru your medical team if they will let you have it, I’ve wanted to try it or one of its analogues…myself. I’ve heard of guys on the group here that can get it. I asked my Oncologist about getting some to beat my endless extreme tiredness …… when I asked my oncologist, he literally broke out laughing and put his arm around me and said that my ( numerous ) cardiac instabilities ( nearly all caused by my ADT ) preclude amphetamine use , and would be so deleterious , my body wouldn’t be able to safely endure the strain that that amphetamines bring. ( croak city if I mess with it )
Still my home Kardia gives me “ the green “ ( normal ) on one out of every three or occasionally two out of three tests …. I do have a small bundle branch block that I’ve had for 20 years ( below the operable level ) . ( or looked at another way, I get two out of three and usually even three out of three “ oh $hi& “ Kardia returns every time I use it. 😂 )
OBTW : while skin and bones speedfreak stereotypes are common and accurate , in fact there actually are fat / really fat speed freaks as well. They are quite common yayahahahaya. Usually very long term users , where the appetite suppression part has diminished greatly… possibly thru “ tolerance “…. that builds up strongly and rapidly with any amphetamine abuse. Just say’in 😂😂😂
I hear that …. I’ve already had three ugly surgeries on cancer on my forehead ( all on the same cancer , repeated 3 times to get it right ), on my nose and others … and keep a case of skin freezing kits on hand for use here at home. Right after my forehead surgery , I killed more than 14 additional cancers in a flush break out on my right forearm. You are very correct about more cancer … it’s mentally devastating to attract all those additional cancers. Definitely take care to protect your skin., “ I live in Arizona and don’t need anymore cancer “ … spot on brother .
It is all dependent on level yes. I wouldn’t advise someone deconditioned to start with 30 minutes walking 6 days a week. I’d tell them to start with almost any amount.
The difference between the lowest levels of fitness and merely the bottom third or so is a bigger gap than any other. Smallest increments of improvement at the elite level. This should encourage those out of shape immensely!
Overall a great message that can’t be said enough.
However, Specific advice on amounts, intensity, number of reps etc are too detailed to be applicable generally. For example, the directive to not exceed 12 reps. I mix in very high rep lifting in the spirit of not allowing the body to acclimate to the same routines. Changing up is important for every type of exercise.
When lifting weights doing supersets can be used to mimic HIIT. In an empty gym with isolation equipment--machines--one can go from one muscle or group of muscles quickly.
For about $20 one can get a UEASY chest expander from the big "A". Get the heavy one with 264 lbs. of resistance because you can use all five bands or just one. The number of exercises that can be done with one of these is surprising. Eugene Sandow used chest expanders. The nice thing about chest expanders or bands is that the resistance begins at zero or minimal which is gentle on joints, tendons and ligaments. That is why resistance bands are a favorite with therapists. There are videos demonstrating may exercises that can be done a chest expander and even pictures of Sandow demonstrating exercises. John Woods' site, "Old Time Strongmen", was selling copies of Syd Devis' "All About Strand Pulling" which is an excellent booklet showing exercises that can be done with a chest expander. The English had "Strand Pulling" competitions with chest expanders and I believe Devis was one of the Champions. If anyone buys an UEASY leave the orange band retainers off the handles. They are not necessary. If you are using two or more bands for an exercise and reach failure after a few reps you can quickly remove a band to do a "drop set" and complete your reps. Balance the bands out between the retaining points.
Resistance bands--the best on the market may well be the Undersun bands. James Grage who sells these bands has done many excellent videos showing exercises that can be done with the bands. Again, the big "A" and a lifetime warranty with these bands. These bands can also be used in conjunction with free weights or as assistance for body weight exercises.
The bands and chest expander can be taken anywhere and used anywhere.
You are most welcome. You can also mix grips on the handles from pronated and supinated to work the muscles differently. Palm up, palm down. Palm facing in, palm facing out. The orange band retainers should be put in a drawer and forgotten.
With my arthritis and lack of $$$ many of the recommendations I read here are out of reach.... For reasons I won’t go into right now replacing Hips and knees is not possible..... What exercise would you recommend for Aerobic benefit for someone who cannot possibly walk for 30 minutes( stationary bicycle??)..... and forget “ organic “ produce and supplements.... I can just about afford eating “healthy” with non-organic meat and produce..... There appear to be a lot of fellows on this forum with reasonable sized wallets and better..... would like to hear more from those on very limited incomes. If, indeed what I read here from many of the contributors IS true( supplements, foods, specialized treatments in foreign countries, scans that are not yet covered by insurance) I’d do well not to plan on living for a whole lot longer once I develop detectable Mets : )Presently I am one of the luckier ones in that my cancer appears to be progressing rather slowly but it’s never too early to be planning for the likely future.
Some of the dietary information I get comes from NutritionFacts.org, and the guy that produces the videos says that the risk to people from non-organic produce is so low that it's not worth the extra price to buy organic. The real danger is to the people working in the fields because they're constantly exposed to higher amounts of pesticides and herbicides. Wash whatever fruits and vegetables you can and that's about all that's needed.
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