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ADT, Apalutamide and Exercise in the Treatment of Prostate Cancer

Hormone Deprivation therapy, also known as Androgen Deprivation Therapy (ADT) is a common long-term treatment for men with more serious prostate cancer or short-term therapy before undergoing radiation therapy. Either way, when a man’s testosterone levels go down to nearly zero, life is experienced differently.

My partner, David at XY Wellness recalls when he was on short-term ADT  before radiation nearly fifteen years ago;

“ ADT materially alters how you interpret and engage with the world around you. It taught me that there is far more than a mind-body connection by suggesting that they are one in the same.”

He continues;

“While undergoing ADT, it is not so much that the man is disinterested in sex but that it simply does not cross his mind.”

Recently, Apalutamide, trade name Erleada was approved for treating men with rising PSA (recurrence) after treatment for prostate cancer without metastasis. Currently, this is the first standard treatment for a scenario for a rapidly rising PSA without metastasis after a study was published in the New England Journal of Medicine.

Study Details

  • A total of 1207 patients underwent randomization: 806 were assigned to the Apalutamide group(240 mg per day) and 401 to the placebo group in the phase 3 SPARTAN (Selective Prostate Androgen Receptor Targeting with ARN-509) trial

NOTE: It is common for there to be funky names to large trials like this and other ADT studies, i.e, LATITUDE, CHAARTED, etc. It helps physicians (especially when lecturing) and lay people alike mention the studies with ease. Of course, SPARTAN has a warrior kind of implication… as in, are you ready to fight? Clever.

  • Follow up was for close to two years.


  • Study participants had confirmed prostate cancer that was castration-resistant and was at high risk for the development of metastasis, which was defined as a PSA doubling time of 10 months or less during continuous androgen-deprivation therapy.


  • Patients with evident bone metastasis were excluded from the study.


  • RESULTS: Time to metastasis, progression-free survival, and time to symptomatic progression were significantly longer (70% better) with Apalutamide than with placebo


  • Apalutamide was associated with higher rates of rash, fatigue, joint pain, weight loss, falls, and fracture than placebo.

(Study Link)


My Take on the Use of Apalutamide (Erleada is the trade name) non-metastatic Castrate Resistant Prostate Cancer

Apalutamide is an anti-androgen agent, meaning it lowers testosterone and Dihydrotestosterone (DHT) to almost zero, similar to other forms of Androgen Deprivation Therapy (ADT) except this new drug blocks the genetic formation of androgen receptors.

The study was paid for by Janssen Pharmaceutical, the developer of the drug. I say this because when studies funded by the company that makes the drug questioned, the results are often favorable to the company sponsoring the product. Thus, there seems to be some bias playing a role in such scenario.

That said, the design of the study was good, and it was published on one of the most respectable journals, New England Journal of Medicine (NEJM), so I will proceed with a small air of caution.

Seventy percent improvement from cancer worsening in two years compared to placebo is darn good. Of course, no drug that works well comes without downside (excuse the pun).

Men on Apalutamide showed higher rates of rash, fatigue, joint pain, weight loss, falls, and fracture than placebo.

Long-term treatment of ADT is associated with side effects, such as fatigue, reduced bone mineral density, increased fracture risk, decrease in skeletal muscle mass (muscle wasting), associated with the development of metabolic syndrome/insulin resistance, increase in adverse cardiovascular events effects and increases the risk of anemia, hot flashes, gastrointestinal tract disturbances, loss of libido, impotence, osteoporosis, gynecomastia, deep vein thrombosis, congestive heart failure, myocardial infarction, pulmonary edema, cognitive decline and psychological changes.

As I continue to monitor the well being of many prostate cancer patients on ADT, I can say with very little doubt that men can live long and strong while undergoing hormone therapy.

With one caveat…

You must follow a lifestyle and exercise regimen that supports your body.

Many of my patients on ADT are “crushing it” by practicing a prescribed exercise and nutritional regimen gathered from the science I’ve researched.

Not only is prostate cancer successfully managed when combining ADT with lifestyle, but the quality of life is also exceptional. I am not exaggerating.

Should I be on ADT? What would you do if you were me?

I’m often asked by patients, “What would you do if you were in me? Would you go on ADT?”

Such question reminds me of a line in one of the few books I read from cover to cover in high school (I wasn’t a big reader then), To Kill a Mockingbird by Harper Lee…

“You never really understand a person until you consider things from his point of view, until you climb inside of his skin and walk around in it.”

In other words, I am not you. And I have not been diagnosed with PSA recurrence after initial treatment for prostate cancer with curative intent.

That said, I do read many scientific papers on prostate cancer, have extensive clinical experience with patients battling this disease, and have opinions about prostate cancer treatments and quality of life.

Here’s what I’d say…

I am a sucker for a good quality of life. I’d choose the quality of life over longevity in most cases. Much would depend on the severity and length of time of adverse effects from ADT.

Thus, every case is different.

If God forbid, I am diagnosed with aggressive, stage 4 lung cancer; it is likely that I will choose no medical treatments as experience and data show not a significant survival rate and poor quality of life with the available treatments for such disease and numerous others alike.

But I digress. We are talking about prostate cancer.

Men on ADT in my clinical experience are doing exceptionally well, likely because they are following my nutritional and exercise advice – at least, that’s what I’d like to think. Getting on ADT for the right patient and based on the scientific data supporting its use in improving survival is a good option.

Exercise Prescription for men on Hormone Deprivation Therapy or Androgen Deprivation Therapy (ADT) to treat Prostate Cancer

The goal for men on ADT and applying lifestyle and exercise program are:

  1. Minimize adverse and unwanted side effects from ADT treatment
  2. Create a hostile biological environment for cancer in the body to support medical treatment
  3. Optimize quality of life despite ADT.

Wow! That’s a lot. Can we accomplish all that?

Yes, it is. And yes you can.

The right lifestyle and exercise program like the CaPLESS method can minimize about 80% of those side effects. I am not kidding.

Low libido, impotence (or let’s call it sexual dysfunction. Impotence sounds a bit harsh) and hot flashes are non-life threatening and more difficult to overcome.

Most other life-threatening side effects  are greatly reduced.

Studies on Exercise while on Hormone Deprivation Therapy or ADT.

In one study of 2,700 male health care professionals (average age 70 years) with non-metastatic prostate cancer and found that those participating in vigorous physical activity for a duration ≥3 hours/week demonstrated a 49% lower risk of all-cause mortality and a 61% lower risk of death specifically from prostate cancer, compared with men who did 1 1 hour/week of vigorous activity. (Kenfield et al. 2011)

A systematic review of ten studies (five randomized and five uncontrolled clinical trials) examined the effects of exercise on patients receiving ADT. This paper demonstrated that physical performance was improved by exercise. Randomized controlled trials found exercise to be consistently beneficial for muscular performance: reported as increases in muscular strength and increases in upper and lower limb strength, compared with the control population. (Gardner et al. 2014)

Body composition (the amount of fat compared to muscle in the body) is a component of many studies investigating exercise effects on prostate cancer patients on ADT and resistance training has been shown to either increase lean body mass or not decline. Loss of muscle mass is a common scenario amongst ADT patients. (Galvão et al. 2010)

An observational study reported in 2006 looking at over 70,000 men observed 11% increase in myocardial infarction risk and a 16% increased risk of coronary heart disease and death from cardiac arrest in the study of prostate cancer patients receiving ADT, versus those not on hormone therapy. (Keating et al. 2006)

We would want to avoid those cardiovascular problems while on ADT, right?

Although there are no studies I can find specifically to evaluate the effect of exercise on ADT-induced cardiovascular events, there is a large body of evidence supporting the role of physical activity in the prevention and management of cardiovascular disease in the general population. (Thompson et. Al 2003)

Osteoporosis ( bone fragility), is a major side effect of ADT can lead to bone fractures, and bone fractures lead to 37% of deaths in older men. (Ebeling; 2008)

A study of 8,833 men aged 18–64.9 years used computed tomography to show an inverse relationship between adiposity (BMI and visceral and subcutaneous adiposity) and bone quality (Zhang et al. 2015)

Studies show that resistance training in older men and women, where only high-intensity, and not moderate-intensity, strength training resulted in increased bone mineral density. (Vincent et al. 2002)


Metabolic syndrome defined by weight gain, especially waist gain; fasting glucose 100 mg/dL or higher, peripheral insulin resistance; and increased diabetes risk increase the risk of heart disease and stroke, in addition to diabetes as is a common side effect when ADT.

Results from a randomized pilot study assessed the impact of over six months of combined metformin, a low-glycemic-index diet, and exercise in 20 prostate cancer patients at ADT initiation and compared this with 20 men who were on ADT alone. The metformin and exercise group had decreased abdominal girth, weight, BMI, and systolic blood pressure, compared with the group on ADT treatment alone, although insulin-resistant biochemical markers were not significantly different. In this small study, however, it was not possible to separate the metformin and dietary effects from the exercise components. (Nobles et al. 2012)

63 prostate cancer patients were randomized to receive either a 3-month aerobic and resistance exercise program or usual care, concomitant to initiation of ADT. Patients receiving the exercise-based intervention demonstrated significant reductions in ADT-associated metabolic effects, including decreased whole body fat mass, abdominal fat, and percentage fat, compared with the usual care control group. (Cormie et al. 2015)

C-reactive protein, an inflammation marker commonly elevated in metabolic syndrome, showed a clinically meaningful reduction in a randomized controlled trial of exercise in 57 men on ADT (Galvão et al. 2010)

Exercise Prescription while on ADT

Exercise four hours a week in moderate to high intensity. Anyone on ADT must include weight resistant exercise, two to three times a week, where you push and pull weight against gravity.

Types of exercises used in some studies include:

Leg presses 

Leg extensions

Leg curls 

Lat pull downs

Biceps curls (with dumbbell)

Triceps extension

These are the main strength training exercises performed on many of the studies listed above showing benefit.

Strength training movements I strongly recommend include:

Kettlebell training – Pavel on this video sounds like a military agent. He is the best at kettlebells and one of the most knowledgeable on physical strength. 

(Me and a friend after Kettlebell training)




The Press




If the above movements and exercises sound foreign then consider hiring a physical trainer if able to. Not only can a trainer help you with the movements but also help prevent injuries.

If an injury occurs during any movements mentioned above, all bets are off, you will not or cannot get the benefit of the exercise.


Fear should not stop you from trying and consistently training with the exercises mentioned.

Prostate cancer has to be fought with courage.

The most important point in doing any of the above exercises is to first master the technique of that movement. That is one of two ways you prevent injuries from doing those exercises. The other is avoiding doing too much weight too soon. Yes, you should challenge yourself and increase the weight you push or pull, but it must be done incrementally.

Again, hiring a personal trainer can be priceless if your pockets allow.

Last 3 Blog Posts:

Traditional Chinese Medicine treatment for Erectile Dysfunction

Why I’m Into Intermittent Fasting

Does Eating Chicken Cause Prostate Cancer



Much of the research for this blog post is from Moyad et al; 2016

Nutrition while on ADT – Advanced ADT Support



Kenfield SA, Stampfer MJ, Giovannucci E, Chan JM. Physical activity and survival after prostate cancer diagnosis in the health professionals follow-up study. J Clin Oncol. 2011;29(6):726–732.

Gardner JR, Livingston PM, Fraser SF. Effects of exercise on treatment-related adverse effects for patients with prostate cancer receiving androgen-deprivation therapy: a systematic review. J Clin Oncol. 2014;32(4):335–346

Thompson PD, Buchner D, Pina IL, et al. Exercise and physical activity in the prevention and treatment of atherosclerotic cardiovascular disease: a statement from the Council on Clinical Cardiology (Subcommittee on Exercise, Rehabilitation, and Prevention) and the Council on Nutrition, Physical Activity, and Metabolism (Subcommittee on Physical Activity) Circulation. 2003;107(24):3109–3116.

Keating NL, O’Malley AJ, Smith MR. Diabetes and cardiovascular disease during androgen deprivation therapy for prostate cancer. J Clin Oncol. 2006;24(27):4448–4456.

Ebeling PR. Clinical practice. Osteoporosis in men. N Engl J Med. 2008;358(14):1474–1482

Galvão DA, Taaffe DR, Spry N, Joseph D, Newton RU. Combined resistance and aerobic exercise program reverses muscle loss in men undergoing androgen suppression therapy for prostate cancer without bone metastases: a randomized controlled trial. J Clin Oncol. 2010;28(2):340–347.

Zhang P, Peterson M, Su GL, Wang SC. Visceral adiposity is negatively associated with bone density and muscle attenuation. Am J Clin Nutr. 2015;101(2):337–343.

Vincent KR, Braith RW. Resistance exercise and bone turnover in elderly men and women. Med Sci Sports Exerc. 2002;34(1):17–23.

Nobes JP, Langley SE, Klopper T, Russell-Jones D, Laing RW. A prospective, randomized pilot study evaluating the effects of metformin and lifestyle intervention on patients with prostate cancer receiving androgen deprivation therapy. BJU Int. 2012;109(10):1495–1502.

Cormie P, Galvao DA, Spry N, et al. Can supervise exercise prevent treatment toxicity in patients with prostate cancer initiating androgen-deprivation therapy: a randomized controlled trial. BJU Int. 2015;115(2):256–266

DA, Taaffe DR, Spry N, Joseph D, Newton RU. Combined resistance and aerobic exercise program reverses muscle loss in men undergoing androgen suppression therapy for prostate cancer without bone metastases: a randomized controlled trial. J Clin Oncol. 2010;28(2):340–347.

Prostate Cancer: Active Surveillance May Be a Viable Option

Active surveillance (AS) continues to be one of the more popular options for managing prostate cancer. Statistics in JAMA found that the number of men with low-risk prostate cancer who chose AS over other treatments rose from 14.5 percent to 42.1 percent between 2010 and 2015.

Yet, some men may not take full advantage of its benefits. Aversion to AS is likely due to fear and anxiety.

Does Active Surveillance mean no treatment for Prostate Cancer?

AS means you don’t begin any therapy right away. Instead, you monitor your prostatic specific antigen (PSA) levels for changes. This approach helps avoid or delay the need for biopsies and/or treatments until they may be necessary.

During AS, your PSA levels are tested at least once every six months. You also have an annual digital rectal exam (DRE). If your PSA level rises, your doctor will likely recommend a prostate biopsy with a follow-up biopsy after 18 months.

The main benefit with AS is that you avoid jumping straight into invasive and painful biopsies or undergoing aggressive treatments with possible side effects like erectile dysfunction and urinary problems.

But for AS to be useful, you have to be diligent about routine follow-ups, and that is where many men fall off the AS wagon.

If you are on Active Surveillance You Must Follow up with your Physician.

A new study, presented at the 2019 American Society of Clinical Oncology Meeting, found that only about 15 percent of men who chose AS actually follow through on regular monitoring practices.

In the study, 346 men with low- or intermediate-risk prostate cancer were followed for two years to see how often they complied with PSA testing, DRE exams, and follow-up biopsies.

It turns out that the men were good about PSA testing for the first six months, but that the commitment dropped off over time. DRE rates were steady, but biopsy rates were poor almost from the get-go and continued to fall over the two years.

Fear and Anxiety is the Main Reason why Men Get Off Active Surveillance for Prostate Cancer

Another interesting finding: after two years of AS, many men switched to active treatment.

Why did they give up AS? Too much anxiety suggested the researchers.

The psychological part of AS perhaps is its main downside—the worry, stress, and fear that something could be wrong is often difficult to bear for many men.

You have to wait-and-see if you do have high-risk cancer and need more serious treatment, and the idea of walking around with that uncertainty can be overwhelming. So men give up too early and go straight to a biopsy and possible treatment or surgery if needed.

Lifestyle Medicine is Doing Something for Prostate Cancer while on Active Surveillance

My take is that AS is a smart and reasonable approach for many men. It helps them step back and take a deep breath. They can better analyze their situation and make lifestyle changes, like revamping their diet and exercise, which can improve their outcome.

But I agree that you need the right personality for AS to be most effective. If you are a type-A personality who is impatient and driven by a sense of urgency, then AS may not be right for you. Plus, even if you are okay with the concept of AS, you may be pressured to do more about your prostate cancer from family and friends.

Keep in mind that AS is a pro-active method for prostate cancer management and that lifestyle and behavioral modifications are too medicine.

In other words, what and when you eat, exercise for four to six hours a week, optimizing sleep and targeted dietary supplements likely help men on AS reduce the chances of needing aggressive treatment.

A slow, systematic approach to monitoring your condition might be the best choice, at least in the short term.

Just because you are not doing anything, doesn’t mean you are not doing anything.

Lifestyle and nutrition methods IS doing something while on AS – It is being Pro-Active.


Resources that may help:

XY Wellness Dietary roadmap for men with prostate cancer

XY Wellness Targeted nutrition for men on Active Surveillance

Video on the CaPLESS Method – a detailed lifestyle approach for men with prostate cancer.

[Disclosure: I, Dr. Geo am co-founder and formulator of dietary supplements for XY Wellness]


Body Fat, not only Weight or BMI, Linked to Prostate Cancer

[Image from recent CaPLESS Retreat]


Where your extra fat lies in your body may predict the seriousness of your cancer.  

One of the first areas I address with my patients is fat management, and how important it is to lose excess weight from fat, if needed. 

The reason? Fat gain is not only linked with a higher risk of prostate cancer but can make your cancer grow and spread more quickly. Extra weight increases inflammation in the body, which acts as fuel for cancer cells.  This is why proper diet and exercise is the cornerstone of the CaPLESS Method. 

Yet, a new study published in the journal Cancer looked closer at this link between prostate cancer and weight gain and found that fat distribution, that is where your excess fat lies may determine the seriousness of your cancer. That’s right! It’s not only a matter of having extra layers of fluffy tissue around the body but the location of the fat matters.

Research from the Harvard T. H. Chan School of Public Health recruited more than 1,800 cancer-free men from Iceland  and measured their abdominal and thigh fat with CT scans. Measurements were also taken of their waist and their body mass index (BMI), which estimates a person’s risk of obesity using height and weight.

After about 13 years, approximately 170 men got prostate cancer. Those with larger waist size and higher BMI number had greater risks of both advanced and fatal cancer. 

No surprise there. But exactly where their extra fat was stored increased their risk even more. 

The researchers found that a build-up of visceral fat—the fat that lies deep in the abdomen and surrounds the major organs—and subcutaneous fat—the pinchable kind that lies just under the skin—were both linked with worse cancer outcomes.  

Specifically, each unit increase of visceral fat was associated with a 31% higher risk of developing advanced prostate cancer. Each unit increase of subcutaneous fat in the thigh was associated with a 37% higher risk of dying from prostate cancer. 

But what I thought was most interesting was that the fat-cancer connection was strong even among those with a low BMI. In other words, even men with a normal BMI—which suggests they were not clinically overweight—were still at risk for aggressive prostate cancer because of where they carried their fat. 

What does this mean for you? 

For the longest, I’ve clinically  noticed that measuring BMI is not enough to determine patients health status. Sometimes patients have low BMI but high visceral fat. Such patients are called “skinny fat” – they look skinny but hold excess fat on their bodies..

There are three ways of reducing visceral fat, interval exercise, and weight resistance movements, eating clean, and intermittent fasting.

Interval exercise is simply alternating short bursts (approximately 30 seconds) of intense activity with longer intervals (one to three minutes) of less intense activity. 

Weight resistance is the action of pushing and pulling weight against force. You can use machines, your own body weight, resistance bands or free weights. You would want to graduate to free weights at some point as that form of exercise stimulates stabilizing muscles.

Intermittent fasting can mean anything from not eating for 16 hours and consume all your food within 8 hours to fasting two days a week and eating for the remainder 5 days. The goal is to abstain from eating macronutrients (carbs, fat and protein) for a prolonged period of time. You can have water, tea, and coffee (no milk or sugar).


Exercise prescription for prostate cancer

It has been my research and clinical experience that Four to Six hours a week of a mix of moderate to high-intensity exercise is required for men diagnosed with prostate cancer. And this goes for any stage of disease including while undergoing any medical treatment including Androgen Deprivation Therapy (ADT). 


Make it happen!


Prostate Cancer: 10 Ways To Prevent Dementia and Alzheimer’s while on ADT

[image above from our CaPLESS Retreat. Participants doing weight resistance exercise using kettlebells]


A recent study of over 150,000  men with prostate cancer showed androgen deprivation therapy (ADT) exposure was associated with subsequent diagnosis of Alzheimer disease or dementia over a follow-up period of at least 10 years.

Among 154,000 older patients, 13% who received hormone-blocking treatment developed Alzheimer’s, compared with 9% who had other treatment or chose no therapy, the study found.

This same study showed a risk for dementia from strokes in the group choosing ADT.

Lastly, there seems to dose-response relationship here, meaning, that those who received more ADT were at higher risk of both Alzheimer’s and dementia versus patients who received less than about 8 doses of ADT

What is ADT?

Androgen Deprivation Therapy or ADT is a group of drugs that over stimulates the middle area of your brain called the pituitary gland, which then leads to testicular shut down of testosterone production where over 90% of testosterone is made.

(If curious, the other portion of testosterone is made in the adrenal glands which sit on top of your kidneys)

There are many ADT drugs in the market but the most common is leuprolide acetate or better known by its trade name, Lupron.

The idea for using Lupron for advanced prostate cancer to significantly reduce testosterone production should then  lead to overall survival in patients with prostate cancer.

There are numerous long-term adverse effects to ADT including, fatigue, development of metabolic syndrome/insulin resistance, and low sexual interest.

While the association with ADT and dementia and Alzheimer’s is not new, it is one that is less spoken about in clinical settings.

Here’s the deal though; it’s a fine line between staying alive from prostate cancer and not succumbing to serious negative effects from the treatment that’s supposed to keep you alive.

In other words, the patient on ADT should strive for both, life and quality of life.

Why choose one over the other?

That does not need to happen.

How to Prevent Alzheimer’s and Dementia while on ADT for Prostate Cancer

I spend countless hours researching how to help my patients and you, my readers to help guys live their best life despite prostate cancer or strong treatments like ADT.

With the exception of sexuality and hot flushes (which is more of a challenge to treat while on ADT) I firmly believe men can live a fully functional life while on ADT.

(Excuse the pun – “firmly”)

In other words, there’s no reason to succumb to memory issues, broken bones or metabolic syndrome.

I see men living great lives during ADT for prostate cancer.

But it will not happen by chance.

It takes work.

10 Ways To Prevent Alzheimer’s and Dementia while on ADT for prostate cancer:

  1. Let your oncologist know if you have a paternal family history of dementia or Alzheimer’s disease.


  1. Get blood tested for Apolipoprotein E (Apo E) – a gene responsible for creating many good things in the body, but those with a particular type, ApoE4, have a dramatic risk of developing Alzheimer’s disease. Then let your oncologist know that you have a predisposition to Alzheimer’s disease based on this gene.

Note:  you can have the ApoE4 gene and not develop Alzheimer’s, a man on ADT should let their oncologist know about it to best monitor how to prescribe the hormone deprivation drug.

  1. One of the signs of Alzheimer’s disease is the development of plaques in the brain. Such abnormalities in the brain are called beta-amyloid plaques.


  1. Essential, omega-3 fatty acids, especially docosahexaenoic acid (DHA) has shown to destroy plaques in the brain that leads to Alzheimer’s. While I am not exactly sure why DHA works in preventing Alzheimer’s, it might be by reducing inflammatory chemicals in the brain.


  1. Extracts from the Indian herb, Bacopa monnieri may also reduce the chances of men on ADT from developing Alzheimer’s disease.


  1. Huperzine A from the Chinese herb, Huperzine serrate, has shown to improve cognition and help people already diagnosed with Alzheimer’s disease.


  1. Having ample vitamin D levels in the body of men on ADT has multiple benefits, one being for cognition. Low vitamin D levels in the blood have been associated with poor memory and overall cognition.


  1. Exercise regimen requires weight resistance exercise. While “cardio” exercises are good, adding weight resistant exercise, specifically in men on ADT is most important.


  1. Mediterranean style of eating is a cornerstone for the CaPLESS Method eating approach. Eating this way requires optimal dietary choices, mainly low-glycemic fruits, vegetables, fish, whole-grains (gluten-free, preferably), nuts and seeds.


10. Have a strong mind. Just because you forgot where you left your keys, for example, and are on ADT does not mean that you will suffer from dementia or Alzheimer’s disease.

I am not on ADT and I forget where I leave my keys all the time, so either, that’s because I just have too much in my head to remember relatively small things like keys placement or I’m in deep trouble too.

The power of the mind is real. While I am not suggesting to just think positively, I am saying that if you forget someone’s name, or keys, or anything, then begin thinking that you are developing dementia because you are on ADT that may become a self-fulfilling prophecy. Don’t go there. There’s no need.

The mind is a powerful thing.  Use it well. (no scientific reference here, just truth)



Nutrition for men on ADT

Latest Study: Curcumin for Prostate Cancer

There is no medicinal herb more researched for cancer more than curcumin.

When doing a regular PubMed search on “curcumin and cancer” retrieves more than five thousand studies.

Even when searching “curcumin and prostate cancer” gets you close to 350 scientific papers.

This potent herb does not only have potent anti-inflammatory properties, which in at by itself is worth taking, but it also has anti-cancer abilities.

I am not exaggerating.

Now, to be clear, I am not saying just taking curcumin that will cure cancer. It’s not that simple.

And this is the latest study an example.

Latest Human Study on Curcumin and Prostate Cancer

About 100 men were randomized, in a placebo-controlled fashion for prostate cancer.

Here are the details:

  • There were two groups of patients with prostate cancer who received intermittent androgen deprivation (IAD).
  • Participants who finished the first on-treatment period of IAD were randomized into a curcumin or placebo group.
  • The patients took oral curcumin (1440 mg/day, two pills of 240mg each, 3x /d) or placebo for six months and were followed up until the beginning of the second on-treatment.

The primary end-point was the duration of the first off-treatment. The secondary end-points were change in PSA and testosterone levels during 6 months, PSA progression rate, and health-related quality of life (HRQOL) scores at 6 months. Safety assessments included adverse event, adverse drug reaction, and serious adverse event.

In other words, this study tried to determine if oral curcumin could stop cancer progression in patients with prostate cancer receiving intermittent androgen deprivation therapy (IAD) by prolonging the second treatment of ADT.


There was no significant difference in the off‐treatment duration between the two groups. However, the group of patients with PSA progression was (statistically) significantly lower in the curcumin group than in the placebo group.

There are several reasons curcumin did not produce an anti-cancer effect, in my opinion:

  1. No one botanical, vitamin, supplement or even medical treatment that will EVER create an anti-cancer environment without other essential nutrients and without, exercise, good food, and optimal sleep. In many instances, medical treatment for prostate cancer is necessary and combining such treatment with clean food, physical movement, and targeted dietary supplements increase the odds of not only survival but improved quality of life.

The other reasons’s the study author admitted to;

2. If curcumin had been administered for a longer time, significant changes could have been observed in the off‐treatment time.

3. Another possible reason to fail to show the difference of primary endpoint is the relatively low dose of oral curcumin to affect clinical outcomes.

In one study in a group of patients with colon cancer showed 3600mg a day had anti-cancer properties suggesting that dosing matters.

Lastly, I don’t think curcumin falsely lowers PSA. In other words, there has been no evidence, nor through my clinical experience has curcumin lower PSA, but prostate cancer worsened. One of many mechanisms to how curcumin works are by reducing Nfkb, a pro-inflammatory marker that can contribute to cancer formation. Lower pro-inflammatory markers lower PSA.

What is Curcumin?

Curcumin is a component in the Indian spice turmeric, and it’s a cousin of ginger – another highly protective herb. Curcumin causes the yellow color in your curry dish. Tumeric is a member of the ginger family (Zingiberaceae). Turmeric’s other two curcuminoids are desmethoxycurcumin and bis-desmethoxycurcumin. Ideally, when consuming curcuminoids, you would want all three health-promoting curcuminoids: curcumin, bisdemethoxycurcumin, and dimethoxy curcumin. I know, it’s getting a little technical, but the bottom line is to get enough of this yellow staining compound from spicing your food and from supplementation.

Curcumin during Radiation Therapy for Prostate Cancer

Lastly, curcumin is an excellent herb to take during radiation therapy for cancer as well. That’s right. I know virtually all radiation oncologists would recommend against taking supplements during radiation treatment. This recommendation is based on the flawed theory that anti-oxidant supplements are taken during radiation treatment, it may protect cancer cells from the radiation treatment.

In fact, curcumin makes cancer cells more radiosensitive to radiation therapy. You are reading correctly. Taking curcumin can help cancer cells be more vulnerable to radiation therapy.

How much Curcumin to Take

Optimal amounts ranges of curcumin vary from 400mg to 4000mg a day. Science daily has suggested up 8 grams a day (8000mg) is safe. Typically, the more aggressive the health challenge, the more curcumin should be consumed. The optimal amount of curcumin consumption has not been properly studied yet.

I consume about 1000 to 2000 mg curcumin every day in a supplement for disease prevention, reduce soreness from workouts and for prostate health. And you should too.

As always, when using botanicals or any form of natural medicine seek the help of naturopathic, functional medicine or integrative doctor.

Prostate Cancer: My Takeaway from the AUA 2019 meeting

This is some of the takeaways from the AUA meeting this past week. Today we focus on prostate cancer.

Is metabolic syndrome a risk factor of prostate cancer (PrCa)?

Cosimo De Nunzio, Department of Urology, Ospedale Sant Andrea, Sapienza University, Rome, Italy presented a study of 309 patients with a median age of 68 of which109 patients had a diagnosis of metabolic syndrome. Patients with metabolic syndrome were shown to have a higher rate of PrCa, and PrCa patients were also shown to have a higher rate of metabolic syndrome.

Laslty, metabolic syndrome was shown to be an independent predictor of PC and particularly of high-grade PrCa.

My thoughts:

Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke, type 2 diabetes and now we see PrCa.

These conditions include

  • Waist circumference more than 40 inches in men and 35 inches in women
  • Elevated triglycerides 150 milligrams per deciliter of blood (mg/dL) or greater
  • Reduced high-density lipoprotein cholesterol (HDL) less than 40 mg/dL in men or less than 50 mg/dL in women
  • Elevated fasting glucose of l00 mg/dL or greater
  • Blood pressure values of systolic 130 mmHg or higher and/or diastolic 85 mmHg or higher

Having just one of these conditions doesn’t mean you have metabolic syndrome, but having three or more does.

Also, your urologist will not measure MS associated biomarkers, like triglycerides or HDL. That would be done by your general practitioner, internal medicine physician or cardiologist.

The bottom line is to get all the above measured as metabolic syndrome is the most direct contributor to virtually all urological conditions.

Can Germline Mutations predict more aggressive prostate cancer?

Dr.Todd Morgan, MD, from the urologic oncology department at the University of Michigan cited several showing that of 11% of patients men with prostate cancer were shown to harbor germline mutations. BRCA one and two showed more aggressive prostate cancer and ATM was associated with upgrade of cancer status in men on active surveillance

My Thoughts:

All men should know their genetic status with regards to prostate cancer

HERE is a post I recently wrote on how to do so.

In men deemed candidates for active surveillance but with ATM, BRCA 1 or 2 mutations, should follow up more closely and adhere to strict lifestyle practices.

Does Androgen Deprivation Therapy (ADT) for prostate cancer impact cognitive decline?

Dr. Cheng-Yu Huang from Chung-Shan Medical University, Taichung City, Taiwan confirms from other studies that in a group of Taiwanese men ADT was associated with a high risk of overall cognitive dysfunction, dementia, and Parkinson’s disease.

My Thoughts:

My clinical focus with men on ADT is to improve, if not maintain their quality of life as they manage their disease with the treatment. Lifestyle practices work.

With regards to keeping a strong brain while on ADT, exercise and a few nutrients help: Bacopa is an excellent herb for brain function as well as Acetyl-L-Carnitine. I developed this packet specifically for men on ADT and I think it works well. But these nutrients complement a good diet and exercise program, it does not replace it.


American Urology Meeting 2019 attendance


Medscape Urology

Lastly, check out the new and improved XY Wellness website.

The Exercise Prescription: How often?

[My daughter named all our kettlebells with Harry Potter and Marvel character names:)]

The question comes up often…

How often should I exercise?

I have been pondering that question for a decade.

What is optimal regarding exercise frequency?

Answer: Everyday, 7 days a week.

Before I expand on exercise frequency, let’s review why physical activity is important.

For one, strong people die less.

  • High midlife grip strength and long-lived mother may indicate resilience to aging, which, combined with a healthy lifestyle, increases the probability of extreme longevity.
  • Low muscle strength was independently associated with an elevated risk of all-cause mortality
  • In a large powered study (over 120,000 participants) showed respiratory (aerobic) fitness significantly reduced the risk of dying.
  • For men after prostate cancer diagnosis, there is a 61% lower risk of dying from the disease and a 57% reduction of recurrence after treatment in men who vigorously exercise at least 3-hours a week

[Men and their partners thriving after prostate cancer at the CaPLESS Retreat]

The other benefit and equally important in my opinion,  from physical movement, is mental health.

When looking at over seventeen thousand subjects, researchers noticed both weight resistant exercise and aerobic exercise combined lower depressive symptoms.

How did I come up with the “exercise everyday” idea?

Before I advise my community on lifestyle changes I do it first to assess benefit, side effects, and compliance.

I do that with diets, new dietary supplement formulations I am working on, and exercise.

I’ve been physically training every day for at least one year.

Now, I know this sounds daunting.

“EVERY DAY? Geez, do you have a life?”

I do. Imperfect life still but I do have one.

Here’s how it works;

We all waste time somewhere in our day-to-day, whether in over surfing on the internet, watching too much news or watching a boring baseball game for four hours.

The other thing is that any amount of time exercise counts. In general, you want to hit 4 to 6 hours a week of moderate-intensity physical activity. This morning I felt a bit off, maybe from getting up too early (4 am) too many days in a row, I don’t know. So all I did, literally in my underwear ( TMI, I know) is 46 pushups, cobra to downward dog poses and yoga-like stretches for seven minutes. And that counts as exercise too.

Physical training has to be focused on the movement and activity you are involved in. In other words, be mentally present in the activity. That’s why when New Yorkers tell me they walk every day, going from a to b that doesn’t count. I mean, it is something but we are focused on optimal and not dying prematurely, not the idea that “something is better than nothing.”

For example, I get around the big city on a Citi bike regardless of distance, but I don’t consider that exercise. That’s merely a form of transportation for me.

Create an environment where there are no excuses to not getting it in.

I have the benefit of a garage gym. I wanted to do everything possible to avoid a reason to not exercise.

You may say, “of course its easy for you get it in every day, all you have to do is roll out of bed and go right to your gym.”

True, but before my garage gym we lived in a two-bedroom apartment where I put up a chin-up bar, got four kettlebells and had space to do floor exercises like push-ups.

If your goal is to train first thing in the morning, which I recommend, then sleep in your workout gear. I’m not kidding. I can’t tell you the number of times I hear people say they can’t find their workout shorts or sneaker and that’s the reason why they don’t train. (OK, don’t sleep in your sneakers)

[My Sanctuary]

Three Benefits from Exercising Everyday

1. You will live longer. It is the ultimate fountain of youth as highlighted before.

2. You will create a good habit. By exercising every single day, it will become routine, and nothing will get in the way of your workout. In those sluggish days, just put your sneakers on and go for a brisk walk. The hardest part is often getting started.

3. It is terrific for your mental health. I think this is the main reason why I train every day. I have too much going on too many things to figure out. Exercise gets me in the right frame of mind. And its cheaper than a shrink.

Here are the rules to exercise every day:

1. The focus is on only the activity and your breathing. Keep your mind away from your work, family issues or where you are going next. Let’s call it active meditation.

2. While some days your training session need to be at least 30-minutes with a focus on building strength, flexibility or endurance, other times it can be 10 minutes or less as long as you are actively moving and present in the moment.

3. There are no excuses not to exercise every day. Even if there is no chin-up bar or kettlebells around, use the floor for push ups, sit ups, planks and a plethora of other exercises.

Opinion: Recent Vitamin D and Fish oil Study

A recent study in the New England Journal of Medicine (NEJM) recruited 25,000 subjects, average age 67 and was split into four groups:

  • One group took 2,000 IUs (international units) of vitamin D3 and 1 gram of omega-3s every day. (1 g per day as a fish-oil capsule containing 840 mg of n−3 fatty acids, including 460 mg of eicosapentaenoic acid [EPA] and 380 mg of docosahexaenoic acid [DHA])
  • A second group was given vitamin D and a dummy pill in lieu of omega-3.
  • A third group got omega-3s and a vitamin D placebo.
  • And the final group received two placebos.

Researchers concluded that omega-3’s and vitamin D supplementation do not lower cancer rates in healthy adults, nor reduce the risk of heart attacks, strokes, and deaths from cardiovascular disease. (part of the story published in the New York Times)

The results of the NEJM was not all negative. There seemed to be a reduction in cancer deaths for people who took vitamin D for at least two years, and fewer heart attacks (28% less) in people who consumed omega-3 supplementation.

African-Americans who ate a little fish and took fish oils, in the NEJM study, experienced a 77 % reduction of cardiovascular disease.

So, now what?

Firstly, the trial was well designed: it was a randomized controlled trial (RCT), which is gold-standard (particularly when studying single agents), it studied healthy people (not diseased), and it was the largest-ever RCT of vitamin D supplements.

Many patients and nutritionally minded people are taking fish oils and vitamin D. Is that a waste of money? Is the take of supplements simply expensive urine?

Let’s start with this; The idea that participants in the NEJM trial were “healthy” is incorrect.

The average BMI was 28. A person with a BMI ≥ 25 is overweight or obese.

High BMI increases the risk of cancer and heart disease.

Larger people, for example, need more vitamin D than slimmer people. The amount used in the study (2000 units) will not get most to the optimal range of 40ng to 60ng/ml. I almost never clinically see 2000 units a day of vitamin D work in getting patients to the optimal range of 25- hydroxyvitamin D (how vitamin D is measured in blood).

Also, almost 50% of participants were on hypertensive drugs, and over 7% smoked. What’s healthy about that?

Secondly, eating clean, exercise and healthy behavioral habits are key to prevent and manage disease successfully. Dietary supplements do not replace that.

Lastly, we should consider the preponderance of research, not just the latest study before applying changes to our nutrition regimen.

For example, another study showed among cancer patients, higher 25-hydroxyvitamin D levels at diagnosis lived longer.

Published in one of the most prestigious journals in the world, the Lancet, a dose of 1 g or more of omega−3 fatty acids per day showed significant protection against coronary events.

The Takeaway on Vitamin D and Fish oil supplements 

Vitamin D and Fish oils work best with a lifestyle and behavioral practices that support optimal human functioning. However, many research papers show these nutrients support human health on their own.

Here are some examples:

  • Vitamin D helps with reducing Lower Urinary Tract Symptoms (LUTS)
  • Vitamin D and Fish oils can help with depression.
  • Vitamin D deficiency can lead to aggressive prostate cancer. Though intake of vitamin D was not tested, the implication is it lowers the risk of deadly prostate tumors.
  • Vitamin D helps in men with an enlarged prostate (BPH)
  • Dietary supplements complement that kind of lifestyle very well; it does not replace.
  • Fish oils help lower blood pressure
  • Lastly, a derivative of the Omega-3 EPA recently showed a decrease in lower triglycerides and decrease the risk of cardiovascular events at 4 grams a day. This likely means that a measly 460mg (0.46 g) a day of EPA as studied in NEJM is not enough for protection.

What Should You do?

Consider seeing a nutritionally oriented doctor. Such physicians are trained in naturopathic and functional medicine and are experts in prescribing lifestyle practices and quality supplements therapeutically.

Also, there are numerous factors to consider when taking dietary supplements:

  • Manufacturing practices matters. Not all dietary supplements are created equal. The good ones are regulated by cGMP(Good Manufacturing Practices). The better ones go beyond cGMP testing.


  • Consume the right ingredients that are specific to your needs. I can’t tell you the number of patients I see taking more supplements than what they need. Some take toxic amounts of certain vitamins. For example, high vitamin E intake (400units) in the form of dl-alpha tocopherol (not high in gamma tocopherol or mixed tocopherol) can increase the risk of prostate cancer. To be clear, vitamin E, high in gamma tocopherol may protect against prostate cancer while alpha-tocopherol alone is unnatural and can increase its risk.


  • The dose is important. And there’s a difference between a maintenance dose and a therapeutic dose. For example, when taking vitamin C to fight a cold, about 500mg every two to three waking hours work best. The body cannot absorb more than 500mg at one time. So, taking 1,000mg of vitamin C at one time might be a good maintenance dose but will not do the trick.

Preventing and Treating the Flu Naturally


While many reading this may have already gotten the flu, others have not and are yet in the clear until May.

The recent flu is an  H3N2 strain that’s particularly aggressive.

Vaccine companies have updated their medicine to match this years virus. (There is plenty of disagreement if flu vaccines work at all or if they are safe, but that’s a different story for a different day.)

We have exposure to influenza (flu) virus by touching surface’s that are contaminated or by microscopic viral droplets in the air that make their way to our lungs – typically by infected people coughing or sneezing around us.

Here’s the deal: there’s virtually no way to avoid exposure to the flu virus. There are people with no symptoms who have the flu virus and don’t know it and will transfer viral droplets to you. Your job (and mine) is to maximally strengthen the immune system so that our body rids itself of the virus before it penetrates into our lungs and “camp out.”

To protect yourself against the flu is all about strengthening your terrain, the microenvironment, and your body.

What is the flu?

The “flu” is short for the influenza virus. Technically speaking, one gets the flu anywhere between October and May. This period is called the flu season.

What should you do to fight the flu?

Well, you may have already gotten the flu shot. The problem is that the vaccine is developed based on scientists’ prediction of which type of influenza virus (there are many) will be around during the next flu season. Therefore, you may still get the aches, fever, sore throat and drowsiness that come from the influenza virus.

Don’t just vaccinate.

I’m not suggesting for or against vaccinations. However, if you do it the flu vaccine alone will likely not be enough.

  • Wash your hands often. A little OCD here is not a bad idea. And use regular soap. Antibacterial agents are not necessary.


  • Skip midnight shows and sleep more. Record the Stephen Colbert show or Nighttime news if that’s your thing. You’ll find that those around you that sleep less are more vulnerable to getting the flu.


  • Don’t run marathons (literally) during this time. Extreme exercise weakens the immune system.  (Yikes, the NYC marathonis this weekend. Good luck to all runners) Don’t make up your own stories though. 😉 – I’m not saying don’t exercise. I’m suggesting no extreme, ultra-endurance exercises until the flu season is over around May.


  • Consider immune enhancing dietary herbs like Astragalus, Andrographis, Echinacea and Larch arabinogalactanthat has proven to be excellent immune boosters and has anti-viral properties. You may need to see a natural medicine oriented doctor to help you.


  • Active Hexose Correlated Compound (AHCC)has been well studied demonstrating immune modulating capabilities. I would try the above-mentioned herbs and vitamins first. AHCC is more expensive; however, if one is elderly or has a weak immune system then it should be considered and taken until May.

When to go to the hospital when getting the flu.

Feeling achy and feverish is normal. Having a hard time breathing or a relapse of fever after feeling better is not – go to the emergency room. More information HERE on what to look out for before heading to the ER.

Which dietary supplements help prevent and fight the flu?

Vitamin C

You may think that Linus Pauling discovered vitamin C, but it was Albert Szent-Györgyi who won the Nobel Prize for discovering it. Linus Pauling, another Nobel laureate, popularized the use of vitamin C for disease prevention and longevity. Vitamin C has antioxidant properties, regenerates glutathione, and might stimulate neutrophil and monocyte activity. One trial found that patients who took 8 g of vitamin C at the onset of symptoms had more “short colds” (lasting less than a day) than those who took 4 g.

Take 500mg of vitamin C  every two waking hours during flu season (total of 4 to 6 g). Taking more than that is not absorbable and greater than 10 g can cause diarrhea. Also, it is best to take vitamin C with other antioxidants like alpha-lipoic acid and zinc, or with bioflavonoids.  Always take vitamin C with bioflavonoids , such as hesperidin, which is found with vitamin C in citrus fruits .  This is not to say that you should stop consuming fruits and vegetables that contain hesperidin  (or other bioflavonoids), because these vital and healthful foods contain many other constituents (antioxidants and others) that are protective against cancer and possibly cardiovascular disease as well.

Note: sometimes you hear people say that vitamin C does not work to prevent colds and flu. Almost always, the people who say this are taking too low of a dose – usually about 500 mg (0.5g) a day.

For flu risk reduction, vitamin C has to be taken more aggressively.

Garlic (Allium sativum)

The part of the garlic that does the protective magic is allicin. Allicin is released when garlic is chopped or chewed, but cooking deactivates it. Allicin has demonstrated antiviral properties in vitro against rhinovirus (common cold) and several other strains.

One study of 146 healthy adults compared a high-dose of allicin extract (180 mg daily) with placebo for 12 weeks during the winter months. The results were dramatic; the treatment group had 64% fewer colds.

Take 180 mg of allicin. Fresh garlic contains 5 to 9 mg per clove, and most extracts contain less than this. So, that’s about nine cloves of garlic. (The only side-effect reported in the trial was malodorous belching.)

Note: Garlic supplements should be discontinued before a surgical procedure due to their anti-coagulant (blood thinning) effects.


Zinc is an essential mineral essential to hundreds of biochemical pathways, and deficiency is associated with infection risk.

Take 15 to 30 mg a day. If you take more than 30 mg a day, you need about 2 mg of copper to avoid a copper deficiency.

Do not take more than 100mg of zinc in supplement form.


Supplementation with selenium can stimulate the immune system in many ways, like increasing the proliferation of activated T cells. Selenium deficiency is linked to the occurrence or disease progression of some viral infections.

I would recommend taking 200 μg (that’s micrograms) selenium per day to achieve noticeable immune enhancing effects. Taking more than 800 μg per day is not recommended.


Astragalus is a botanical that seems to work mainly with antiviral properties and appears to have a beneficial influence on T-cell activity, which is an important immune modulator. A member of the pea family, this root can be stirred into soups to bolster your immune system during cold and flu season.

Take 2 to 6 grams of astragalus in capsule form daily. Less if it is in a comprehensive formula.


You have seen this homeopathic remedy in health food stores and have wondered if it works, right? Or do you just wonder how to pronounce it?

As with any homeopathic remedy, Oscillococcinum restores health by delivering a highly diluted dose of a substance that produces symptoms of the illness being treated. Here, that substance is the extract of Muscovy duck heart and liver, identified by homeopaths as reservoirs of the influenza virus. A 1998 study from the British Homeopathic Journal gave either Oscillococcinum or a placebo to 372 patients with the flu, finding that the remedy both lessened their symptoms and shortened the duration of sickness. I have no personal experience taking Oscillococcinum (because I stay protected by upgrading my supplement regimen during flu season) but I know many who do and who live by it.

Take one or two tubes of Oscillococcinum once or twice weekly for the flu.

Medicinal mushrooms

Asian traditional doctors have understood the magic of mushrooms for centuries, using shiitake, reishi, maitake, and others to both prevent and treat a variety of ailments. Numerous studies have shown that certain friendly fungi can stimulate immune function. While many medicinal mushrooms are helpful, reishi mushrooms are my favorite as research has found that they have immunostimulant effects.

Vitamin D3

Because your are mostly indoors with little sunlight exposure, your vitamin D levels are likely extremely low. Take between 4000 and 5000 units of vitamin D with food. Always have your doctor check vitamin D levels and make sure you are about 40 to 60 ng/ml.

Protective dietary supplement formulas from excellent manufacturing companies to protect you against the flu.

Designs for Health –  Immunotone plus

Pure Encapsulations – Daily Immune,  Immune Herbs

Vital Nutrients  – Viracon

Thorne – Arabinexvitamin C with flavonoids, and Phytogen

What my patients take?

XY Wellness– my patients, taking the following supplements for prostate health or stop the formation of aberrant cells are noticing fewer colds and flu’s as a favorable side effect. That’s because these formulations are jammed packed with botanicals / nutrients with anti-viral and immune stimulating properties.


INGREDIENTS: Reduced Glutathione, Selenium (SelenoExcell), Alpha Lipoic Acid, Vitamin C, BroccoRaphanine, Zinc, Milk Thistle, Vitamin E mixed tocopherols


INGREDIENTS: Modified Citrus Pectin, Reishi Mushroom, Green Tea Extract, Curcumin, Pomegranate, Grape seed extract and Boswellia

Advanced Prostate Support (APS)– contains two pills of DFH Immunitone plus in it.

Ingredients and what they do:

  • Immune stimulant– Mushrooms, Beta 1,3 glucan, arabinogalactan, Diindolylmethane (DIM), Astragalus, Elderberry, Andrographis, all spice, garlic, basil, sage, Acerola, echinacea,
  • Anti-inflammatory– Curcumin, quercetin,
  • Anti-Cancer– Green tea (EGCG), curcumin, Resveratrol, lycopene, BroccoRaphanine (SGS), rosemary, garlic, grape seed extract
  • Antioxidant– Vitamin E (Complete form), Acid, Lutein, Lycopene., Zinc, goldenseal, acerola, garlic
  • Anti-microbial– Astragalus, garlic, goldenseal, clove, Allspice

As always, these are my recommendations based on my research and experience. I urge you to seek the help of a licensed holistic practitioner for personalized help. Again, go to the hospital if you or someone in your family is experiencing a difficult time breathing or other severe signs and symptoms are present.


Hobbs C. Echinacea, a literature review. HerbalGram 30:33-48, 1994.

Zhao KS, Mancini C, Doria G. Enhancement of immune response in mice by Astragalus membranaceus extracts. Immunopharmacology 20: 225-34, 1990.

Douglas RM, Hemilä H, Chalker E, Treacy B. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev 2007;(3):CD000980.

Jackson JL, Lesho E, Peterson C. Zinc and the common cold: a meta-analysis revisited. J Nutr 2000;130(5S Suppl):1512S-5S.

Ankri S, Mirelman D. Antimicrobial properties of allicin from garlic. Microbes Infect 1999;1(2):125-9.

L Kiremidjian-Schumacher, M Roy, HI Wishe, MW Cohen, G Stotzky. Supplementation with selenium and human immune cell functions. Biol Trace Elem Res, 41 (1994), pp. 115–127

EW Taylor, RG Nadimpalli, CS Ramanathan, Genomic structures of viral agents in relation to the biosynthesis of selenoproteins. Biol Trace Elem Res, 56 (1997), pp. 63–91

Jin X, Ruiz Beguerie J, Sze DM, Chan GC.Ganoderma lucidum (Reishi mushroom) for cancer treatment.Cochrane Database Syst Rev. 2012 Jun 13;6:CD007731.



Exercise Lowers Prostate Cancer Death & Improves Mental Health – Study

[ My garage gym. Serves as a meditation area for me too]


This recent study of over one million people demonstrates that those who exercise experience 43% more mental health than those who don’t.

Let me say that again, 43% better mental health.

Folks, imagine a drug that improves depression by 43%?

By far that would be the most successful pharmaceutical drug for depression to date. The news would be all over the news – headlines everywhere, the top story on CNN and Fox, the front cover of the New York Times (NYT).

But you likely don’t know about this strong association between exercise and mental health until now.


While all exercise in this study decreased what authors called “mental burden,” the most significant associations were seen for popular team sports like soccer and basketball, cycling and aerobic and gym activities.

Activities like yoga and tai chi had a nearly a 23% reduction in poor mental-health days.

For maximal benefit exercise duration was about 45 minutes a day, three to five times per week, according to the study.

Mental health is generally defined as depression, anxiety, post-traumatic stress and general stress.

This recent study was published on one of my favorite and most prestigious journals, the Lancet Psychiatry.

By the way, the association between exercise and mental health is not new. Actually, the science is ridiculously old.

A few months ago in another prestigious journal, JAMA, they looked at close to eighteen thousand middle-age people noticed a significant decrease in depression, death from heart disease and death from heart disease specifically associated with depression.

In addition to mental health, exercise is also linked with lower risk of dying from prostate cancer.

A study that tracked tens of thousands of midlife and older men for more than 20 years has found that vigorous exercise and other healthy lifestyle habits may cut their chances of developing a lethal type of prostate cancer by up to 68 percent. While numerous lifestyle factors such as eating tomatoes, not smoking, eating fewer process meats and exercise contributed to less prostate cancer-related deaths, the connection with exercise was most substantial.

Again, 68% less prostate cancer mortality! Lord!

In addition, I have talked about the benefits of exercise in men undergoing hormone therapy for prostate cancer – HERE is the link.

How to start an Exercise Regimen right for you.

The first thing is to quit making excuses for why you are not physically active.

HERE is a list of common excuses why you are not physically active, and I suggest you stop making them and get going. Seriously.

Physical activity is real medicine and one of the most powerful types to not only prevent many disease but also to treat it.

The other point here is that as one ages building strength becomes essential.

You see, the body wants to muscle waste as one age – a process called sarcopenia – and you need to fight that as your life depends on it because it does.

The best method to fight that is by practicing weight resistant exercises.

Research shows the stronger you are, the longer you live.


Two years ago, along with my regular strength training routine, I began Krav Maga (KM), an Israeli martial art.

The reason I began training in KM was because I was itching for something new and completely out of my comfort zone. Additionally, I always enjoyed combat sports so why not try it.

And I love it. There is a community element that is pretty cool. While my fighting partners and I don’t necessarily have drinks together, we do talk about life, fighting, and current events when we are at our KM school.

Interestingly, a recent NYT article demonstrates and aging researcher from Harvard, Dr. Kirk Daffner, trains in Greek Karate ( known as Pankration) with his teacher who is 90 years old. In martial arts, Dr. Daffner explains, not only is there mental stimulation and movement but also social engagement and connection, which is likely therapeutic.

The takeaway for today is to get out of your comfort zone, quit making excuses and start consistently moving your body. Join a group of whatever you like, yoga, cycling, running, martial arts, whatever.

The other thing is to exercise every day. That’s right. Every single day you should do 20 to 60 minutes of something physical. One day you can do stretching, the other day, say, yoga, third-day weight resistance, day four tennis, etc.

Even if its ten minutes a day, that’s good for now. Just go!

You get as much benefit from the volume of exercising (doing it often) as you do from the intensity.


Lastly, while I like lifting weights by myself – as it is a form of active meditation for me – my neighbor Scott (above pic) joins me on Sunday mornings for a session we call “lift and learn.”

We made this “lift and learn” thing up. Primarily, we do either barbell squats or deadlifts, with pull ups and push ups then talk about improving our lives as men. Anything from religion to philosophy to raising kids is on the table. I have to say this one of the most enjoyable events of my weeks, and I feel empowered after our Sunday morning sessions. I think Scott does too.

Here’s the bottom line; Implementing the science it what it’s all about. Team activities seem to be extremely beneficial for your health and longevity. But if for whatever reason joining a fitness group is not an option, just put on some sneakers and go for a 10-minute walk. Start somewhere, and you will see how beautifully you will progress and fee.

The Three Recent Blog Post

Nine Reasons to Fire Your Doctor

The CaPLESS Thriver Mindset

Does a Keto Diet Work for Prostate Cancer

Related Posts on Exercise and Prostate Cancer

A Thriver After Prostate Cancer [VIDEO]

Apalutamide, Hormone Therapy and Prostate Cancer

Lifestyle and Exercise prevents Prostate Cancer Mortality – study

Another Study on Exercise and Prostate Cancer

CaPLESS RETREAT (will close for registration tonight, August 26th at midnight)

The CaPLESS Retreat is coming in September 14 – 16, 2018 to help prostate cancer (CaP) thrivers live their best life by implementing science-based lifestyle practices. Prostate cancer is an opportunity to live healthier than before your diagnosis. Learn how. There is limited space.