Scientists Shocked: This Type of Exercise Cuts Cancer Risk SIGNIFICANTLY
Author Name:FoundMyFitness Clips
Youtube Channel Url:https://www.youtube.com/@FoundMyFitnessClips
Youtube Video URL:https://www.youtube.com/watch?v=hqAFIsQEib4
Title: Scientists Shocked: This Type of Exercise Cuts Cancer Risk SIGNIFICANTLY
Author Name: FoundMyFitness Clips
Description: Watch the full interview on the @PBDPodcast: • Dr. Rhonda Patrick: Fasting, Creatine, Bra...
In this video, Dr. Rhonda Patrick discusses:
• Her thoughts on chemotherapy effectiveness
• 1 minute of vigorous exercise vs. 2.5 hours of walking—what reduces cancer-related mortality more?
• Can just 9 minutes of vigorous exercise per day cut cancer deaths by 40%?
• Does vigorous exercise actually kill cells cells?
Get weekly, science-driven breakdowns from Dr. Rhonda Patrick translating cutting-edge research into actionable protocols for longevity, brain health, and measurable resilience: https://www.foundmyfitness.com/newsle...
Download Rhonda's free protocol guides:
The Cognitive Enhancement Blueprint - https://bdnfprotocols.com/
The Omega-3 Supplementation Guide - https://fmfomega3guide.com/
How to Train According to the Experts - https://howtotrainguide.com/
Transcript:
(00:00) By the way, do you follow doctor is a doctor Patrick Soon-Shiong? Do you follow him? >> No. >> Okay, so Dr. Patrick Soon-Shiong uh he bought the LA Times I don't know how many years ago, many many years ago. Uh that's him right there. $8 billion guy. He came out and he's been talking a lot about Okay, I'm sorry.
(00:20) I was off by $4 billion. $12 billion out of guy. Very successful. South Africa, first 24 years never once watched TV. He was all about reading and learning. And he's been critical about chemotherapy. He doesn't say it's not good to never use it. He says there's places for it, but he calls it like a nuclear bomb when you do chemotherapy in your body, right? And sometimes it also kills off the good things that you need that are fighting you know, so what is your position with chemotherapy, cancer, and the progress we're making with cancer?
(00:51) >> So, I by the way, I did my PhD at St. Jude Children's Research Hospital, which is the leading research center for pediatric cancer. And you know, they've done phenomenal work in in lowering, you know, the the death rate of pediatric cancers, which are predominantly leukemias, lymphomas, glioblastomas.
(01:14) And I would tend to agree, depending on the cancer type you know, different chemotherapies are more effective. Now, and I would say for leukemias, lymphomas, things that are blood cancers, that's where it's effective because it's easy for the chemotherapy to reach those cells, right? In the blood. It's easy for it to reach the cells.
(01:34) When you're talking about a solid tumor in the liver, in the pancreas you know, in the breast, it's it's it's a different story because tumor cells become hypoxic, so they cut off the circulation to get to them. And so chemotherapy, you have to it has to be delivered through the blood and circulation to get to the tumor site, right? And so that is probably what Dr.
(02:00) Soon Shiong >> Mhm. >> is referring to to some degree. It is a blunt, you know, tool in terms of cancer treatment. Um but it was it's been very effective, for example, with pediatric cancers and leukemias and lymphomas. In terms of if, you know, what we can do to lower our cancer risk and also improve effectiveness of cancer treatment, there's I think a lot of evidence out there showing exercise really the key.
(02:28) I mean, exercise, for example, and not just any type of exercise, but more of that vigorous intensity exercise. In fact, there was a recent study in Nature Communications that came out. And the study was a very And we're talking of like over 100,000. I think it was close to 200,000 participants that were wearing what are called accelerometers.
(02:47) So these little devices on the wrist. They're not measuring heart rate, but they're measuring like how fast you're moving. It's an accelerometer, right? And so it's empirical data where you can actually measure people's physical activity based on their movement. And then you can And then you can look at outcomes, for example, >> Almost like a Fitbit, but except uh it measures >> movement.
(03:08) >> electromechanical sensor that measures proper acceleration, the range of change in velocity. >> That's right. So for example, you're working out, you're running, you're you're moving your arms. It's measuring the movement. So the faster the movement is is sort of considered to be more moderate to vigorous intensity exercise depending on how fast the movement is.
(03:29) >> So if I'm walking versus running versus sprinting. >> Right. So if you're very, very light walking, like walking around the house, that would be considered light exercise. If you are, I would say, fast walking, that would be more moderate intensity exercise. If you're jogging, that would be vigorous intensity in this study that I'm referring to, okay? The key here is that we have empirical data that was calculating and I am going to bring this back to cancer, I promise.
(03:57) That was calculating how, you know, the types of intensity of exercise vigorous versus moderate versus light and outcomes. So, all-cause mortality, cancer-related mortality, cardiovascular-related mortality, type 2 diabetes. And what was found was completely astounding, okay? Very much different than what the normal current exercise guidelines are.
(04:17) So, for example, you may have heard, "Well, the guidelines say that we should do 150 minutes to 300 minutes of moderate intensity exercise per week to be, quote unquote, healthy." Or 75 minutes to 150 minutes of vigorous type of exercise to be healthy, right? So, you basically cut it in half, 1:2 ratio. >> [snorts] >> By the way, that was all based on caloric expenditure, right? Okay, we're not talking about losing fat we're talking about wanting to prevent cancer, cardiovascular disease, dying from all causes including respiratory causes,
(04:47) right? Of illness. So, that number is out the window. This new data shows that if you're doing vigorous intensity exercise, the type of like jogging, for example, swimming, tennis, like that's all vigorous intensity. That for every 1 minute you do of that, if you're wanting to lower all-cause mortality, you have to do 4 minutes of moderate intensity or an hour and a half of light.
(05:11) So, talk about efficiency. >> 1:4? For every 1 minute is 4 or hour and a half of light? >> So, for every 1 minute of vigorous intensity is 4 minutes of moderate intensity. You have to do 4 minutes to get all-cause mortality. Light is an hour and a half. >> Stop it. >> That's for all-cause mortality, dying from all non-accidental causes.
(05:31) It gets better. If you're wanting to prevent cardiovascular disease, cardiovascular-related mortality, for every 1 minute of vigorous, okay? This is cycling, this is jogging, swimming, you have to do 8 minutes of moderate intensity, okay? Moderate, so that would be like, you know, speed like walking with more intent, right? So, you're more speed walking.
(05:52) So, so 8 minutes of that. Or, again, you're getting into like the hour to 2-hour range of light of light exercise. So, that would be just walking around the house, basically. For cancer, if you wanted to prevent basically cancer mortality, for every 1 minute of vigorous intensity exercise, you had to do almost 4 minutes of 3 and 1/2 to 4 minutes of moderate intensity.
(06:17) Or 2 and 1/2 hours of light walking, okay? And so, the point here being is we have a lot of control over our disease risk, including cancer. Exercise is the key, and not just any type of exercise. You have to get your heart rate up. You have to move, right? Faster. You have to have this, you know, more intense type of exercise.
(06:39) And this kind of goes, I would say, it along those lines, we have what are called the Vilpa studies, the vigorous intermittent lifestyle physical activity studies. And these are studies also with accelerometers, where people are doing vigorous intensity exercise, but they're not It's not a structured type of exercise.
(06:56) So, they're not just getting up and doing 1 minute of bodyweight squats, or, you know, a minute of high knees or jumping jacks. All these things I did this morning, by the way. Um >> What time? >> They're doing They're They're They're >> What time did you exercise this morning? >> Um after I Right after I woke up.
(07:12) >> Here? >> No, yeah, here in Fort Lauderdale. So, so basically, um they're they're doing, you know, they're sprinting up the stairs to get to work. They don't take elevators, you know, they're doing that sort of everyday situation, right? Individuals that do, let's say they do 3 minutes of that just brief burst of getting their heart rate up, moving, you know, walking really like faster, you know, sprinting up the stairs, and they do that three times a day, okay? So, it's a total of 9 minutes of vigorous exercise a day, that's
(07:43) associated with a 40% lower all-cause mortality and a 40% lower cancer-related mortality compared to not doing it and a 50% lower cardiovascular-related mortality. Okay, this is phenomenal because it really shows that you don't have to go to the gym and spend an hour at the you know at at the very least if you're a you can accumulate these short bursts of exercise.
(08:11) They have to be at least a minute long to have a an effect. Um 3 minutes if you're really going for that robust effect. If you're only doing 3 to 4 minutes a day, it's still associated with a 30% lower cancer-related mortality. Again, to bring it back to the cancer, you know, there are things that you can do to lower your cancer mortality risk and to lower your cancer incidence as well.
(08:32) Diet, obesity, obesity accelerates 13 different types of cancer. So, weight loss is also something that's critical and really does lower your cancer risk, okay? But let's say there's this scenario where you get cancer and you there there is a genetic component. Let's say you just, you know, the genetic jackpot, you unfortunately got it, right? You have cancer.
(08:53) There are now studies that I had I had um a researcher on my podcast. It's a it's a new field. It's called exercise oncology. So, Dr. Kerry Courneya, he's also um from from Canada. He's one of the leader leaders in this field of exercise oncology. And what he does is he does studies with individuals that already have cancer, a lot of prostate cancer he looks at, also colon cancer and breast cancer.
(09:19) And these individuals that are undergoing perhaps a a classical type of standard of care treatment like chemo or radiation or the combination of the two. But he adds on exercise to those to the to that therapy. And those individuals it's dramatic how much they respond to the cancer treatment much much better where they're killing the cancer cells, the tumor is shrinking, they're dramatically improving their cancer survival, and so their mortality goes down, and their recurrence goes down.
(09:47) So, every possible metric is improving if you're adding the exercise onto a classical cancer, you know, treatment therapy.
Author Name:FoundMyFitness Clips
Youtube Channel Url:https://www.youtube.com/@FoundMyFitnessClips
Youtube Video URL:https://www.youtube.com/watch?v=hqAFIsQEib4
Title: Scientists Shocked: This Type of Exercise Cuts Cancer Risk SIGNIFICANTLY
Author Name: FoundMyFitness Clips
Description: Watch the full interview on the @PBDPodcast: • Dr. Rhonda Patrick: Fasting, Creatine, Bra...
In this video, Dr. Rhonda Patrick discusses:
• Her thoughts on chemotherapy effectiveness
• 1 minute of vigorous exercise vs. 2.5 hours of walking—what reduces cancer-related mortality more?
• Can just 9 minutes of vigorous exercise per day cut cancer deaths by 40%?
• Does vigorous exercise actually kill cells cells?
Get weekly, science-driven breakdowns from Dr. Rhonda Patrick translating cutting-edge research into actionable protocols for longevity, brain health, and measurable resilience: https://www.foundmyfitness.com/newsle...
Download Rhonda's free protocol guides:
The Cognitive Enhancement Blueprint - https://bdnfprotocols.com/
The Omega-3 Supplementation Guide - https://fmfomega3guide.com/
How to Train According to the Experts - https://howtotrainguide.com/
Transcript:
(00:00) By the way, do you follow doctor is a doctor Patrick Soon-Shiong? Do you follow him? >> No. >> Okay, so Dr. Patrick Soon-Shiong uh he bought the LA Times I don't know how many years ago, many many years ago. Uh that's him right there. $8 billion guy. He came out and he's been talking a lot about Okay, I'm sorry.
(00:20) I was off by $4 billion. $12 billion out of guy. Very successful. South Africa, first 24 years never once watched TV. He was all about reading and learning. And he's been critical about chemotherapy. He doesn't say it's not good to never use it. He says there's places for it, but he calls it like a nuclear bomb when you do chemotherapy in your body, right? And sometimes it also kills off the good things that you need that are fighting you know, so what is your position with chemotherapy, cancer, and the progress we're making with cancer?
(00:51) >> So, I by the way, I did my PhD at St. Jude Children's Research Hospital, which is the leading research center for pediatric cancer. And you know, they've done phenomenal work in in lowering, you know, the the death rate of pediatric cancers, which are predominantly leukemias, lymphomas, glioblastomas.
(01:14) And I would tend to agree, depending on the cancer type you know, different chemotherapies are more effective. Now, and I would say for leukemias, lymphomas, things that are blood cancers, that's where it's effective because it's easy for the chemotherapy to reach those cells, right? In the blood. It's easy for it to reach the cells.
(01:34) When you're talking about a solid tumor in the liver, in the pancreas you know, in the breast, it's it's it's a different story because tumor cells become hypoxic, so they cut off the circulation to get to them. And so chemotherapy, you have to it has to be delivered through the blood and circulation to get to the tumor site, right? And so that is probably what Dr.
(02:00) Soon Shiong >> Mhm. >> is referring to to some degree. It is a blunt, you know, tool in terms of cancer treatment. Um but it was it's been very effective, for example, with pediatric cancers and leukemias and lymphomas. In terms of if, you know, what we can do to lower our cancer risk and also improve effectiveness of cancer treatment, there's I think a lot of evidence out there showing exercise really the key.
(02:28) I mean, exercise, for example, and not just any type of exercise, but more of that vigorous intensity exercise. In fact, there was a recent study in Nature Communications that came out. And the study was a very And we're talking of like over 100,000. I think it was close to 200,000 participants that were wearing what are called accelerometers.
(02:47) So these little devices on the wrist. They're not measuring heart rate, but they're measuring like how fast you're moving. It's an accelerometer, right? And so it's empirical data where you can actually measure people's physical activity based on their movement. And then you can And then you can look at outcomes, for example, >> Almost like a Fitbit, but except uh it measures >> movement.
(03:08) >> electromechanical sensor that measures proper acceleration, the range of change in velocity. >> That's right. So for example, you're working out, you're running, you're you're moving your arms. It's measuring the movement. So the faster the movement is is sort of considered to be more moderate to vigorous intensity exercise depending on how fast the movement is.
(03:29) >> So if I'm walking versus running versus sprinting. >> Right. So if you're very, very light walking, like walking around the house, that would be considered light exercise. If you are, I would say, fast walking, that would be more moderate intensity exercise. If you're jogging, that would be vigorous intensity in this study that I'm referring to, okay? The key here is that we have empirical data that was calculating and I am going to bring this back to cancer, I promise.
(03:57) That was calculating how, you know, the types of intensity of exercise vigorous versus moderate versus light and outcomes. So, all-cause mortality, cancer-related mortality, cardiovascular-related mortality, type 2 diabetes. And what was found was completely astounding, okay? Very much different than what the normal current exercise guidelines are.
(04:17) So, for example, you may have heard, "Well, the guidelines say that we should do 150 minutes to 300 minutes of moderate intensity exercise per week to be, quote unquote, healthy." Or 75 minutes to 150 minutes of vigorous type of exercise to be healthy, right? So, you basically cut it in half, 1:2 ratio. >> [snorts] >> By the way, that was all based on caloric expenditure, right? Okay, we're not talking about losing fat we're talking about wanting to prevent cancer, cardiovascular disease, dying from all causes including respiratory causes,
(04:47) right? Of illness. So, that number is out the window. This new data shows that if you're doing vigorous intensity exercise, the type of like jogging, for example, swimming, tennis, like that's all vigorous intensity. That for every 1 minute you do of that, if you're wanting to lower all-cause mortality, you have to do 4 minutes of moderate intensity or an hour and a half of light.
(05:11) So, talk about efficiency. >> 1:4? For every 1 minute is 4 or hour and a half of light? >> So, for every 1 minute of vigorous intensity is 4 minutes of moderate intensity. You have to do 4 minutes to get all-cause mortality. Light is an hour and a half. >> Stop it. >> That's for all-cause mortality, dying from all non-accidental causes.
(05:31) It gets better. If you're wanting to prevent cardiovascular disease, cardiovascular-related mortality, for every 1 minute of vigorous, okay? This is cycling, this is jogging, swimming, you have to do 8 minutes of moderate intensity, okay? Moderate, so that would be like, you know, speed like walking with more intent, right? So, you're more speed walking.
(05:52) So, so 8 minutes of that. Or, again, you're getting into like the hour to 2-hour range of light of light exercise. So, that would be just walking around the house, basically. For cancer, if you wanted to prevent basically cancer mortality, for every 1 minute of vigorous intensity exercise, you had to do almost 4 minutes of 3 and 1/2 to 4 minutes of moderate intensity.
(06:17) Or 2 and 1/2 hours of light walking, okay? And so, the point here being is we have a lot of control over our disease risk, including cancer. Exercise is the key, and not just any type of exercise. You have to get your heart rate up. You have to move, right? Faster. You have to have this, you know, more intense type of exercise.
(06:39) And this kind of goes, I would say, it along those lines, we have what are called the Vilpa studies, the vigorous intermittent lifestyle physical activity studies. And these are studies also with accelerometers, where people are doing vigorous intensity exercise, but they're not It's not a structured type of exercise.
(06:56) So, they're not just getting up and doing 1 minute of bodyweight squats, or, you know, a minute of high knees or jumping jacks. All these things I did this morning, by the way. Um >> What time? >> They're doing They're They're They're >> What time did you exercise this morning? >> Um after I Right after I woke up.
(07:12) >> Here? >> No, yeah, here in Fort Lauderdale. So, so basically, um they're they're doing, you know, they're sprinting up the stairs to get to work. They don't take elevators, you know, they're doing that sort of everyday situation, right? Individuals that do, let's say they do 3 minutes of that just brief burst of getting their heart rate up, moving, you know, walking really like faster, you know, sprinting up the stairs, and they do that three times a day, okay? So, it's a total of 9 minutes of vigorous exercise a day, that's
(07:43) associated with a 40% lower all-cause mortality and a 40% lower cancer-related mortality compared to not doing it and a 50% lower cardiovascular-related mortality. Okay, this is phenomenal because it really shows that you don't have to go to the gym and spend an hour at the you know at at the very least if you're a you can accumulate these short bursts of exercise.
(08:11) They have to be at least a minute long to have a an effect. Um 3 minutes if you're really going for that robust effect. If you're only doing 3 to 4 minutes a day, it's still associated with a 30% lower cancer-related mortality. Again, to bring it back to the cancer, you know, there are things that you can do to lower your cancer mortality risk and to lower your cancer incidence as well.
(08:32) Diet, obesity, obesity accelerates 13 different types of cancer. So, weight loss is also something that's critical and really does lower your cancer risk, okay? But let's say there's this scenario where you get cancer and you there there is a genetic component. Let's say you just, you know, the genetic jackpot, you unfortunately got it, right? You have cancer.
(08:53) There are now studies that I had I had um a researcher on my podcast. It's a it's a new field. It's called exercise oncology. So, Dr. Kerry Courneya, he's also um from from Canada. He's one of the leader leaders in this field of exercise oncology. And what he does is he does studies with individuals that already have cancer, a lot of prostate cancer he looks at, also colon cancer and breast cancer.
(09:19) And these individuals that are undergoing perhaps a a classical type of standard of care treatment like chemo or radiation or the combination of the two. But he adds on exercise to those to the to that therapy. And those individuals it's dramatic how much they respond to the cancer treatment much much better where they're killing the cancer cells, the tumor is shrinking, they're dramatically improving their cancer survival, and so their mortality goes down, and their recurrence goes down.
(09:47) So, every possible metric is improving if you're adding the exercise onto a classical cancer, you know, treatment therapy.
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