Eat To Beat Cancer

Today’s almonds have been activated by:

⏰ IN A RUSH?

Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• What we eat can have a big impact on the chance of getting cancer—and on the chance of dying of it if we do get it.

  • Red meats and processed meats (animal or synthetic) are bad for your cancer risk (and more). If you must have them, how you cook them makes a difference too.

  • Getting more fiber can make a bigger difference than you probably think and is an easy implementation for most people.

• If you enjoy 10almonds, we’re sure today's sponsor Thrive25 will be just your thing too.

  • They're a free newsletter, and they favor the notion of functional age over biological age, offering information and advice accordingly, with the shared goal to "live smarter, better, and longer"

Read on to learn about these things and more…

👀 WATCH AND LEARN

The Exercise That Proofs Your Legs Against "Giving Out" (3:29)

We don't believe in clickbait, so: the exercise is about repeatedly stepping backwards onto a raised surface (e.g. a step) and then back again.

How/why this works (as opposed to merely doing step-ups/step-downs normally, for example) is interesting though, and will help motivation/adherence, so we still recommend watching this quick (3:29) explanation:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to watch it, but not right now? Bookmark it for later 🔖

🥗 MAIN FEATURE

Controlling What We Can, To Avoid Cancer

Every time a cell in our body is replaced, there’s a chance it will be cancerous. Exactly what that chance is depends on very many factors. Some of them we can’t control; others, we can.

Diet is a critical, modifiable factor

We can’t choose, for example, our genes. We can, for the most part, choose our diet. Why “for the most part”?

• Some people live in a food desert (the Arctic Circle is a good example where food choices are limited by supply)

• Some people have dietary restrictions (whether by health condition e.g. allergy, intolerance, etc or by personal-but-unwavering choice, e.g. vegetarian, vegan, kosher, halal, etc)

But for most of us, most of the time, we have a good control over our diet, and so that’s an area we can and should focus on.

Choose your animal protein wisely

If you are vegan, you can skip this section. If you are not, then the short version is:

• Fish: almost certainly fine

• Poultry: the jury is out; data is leaning towards fine, though

• Red meat: significantly increased cancer risk

• Processed meat: significantly increased cancer risk

For more details (and a run-down on the science behind the above super-summarized version):

• Do We Need Animal Products To Be Healthy? ← A mythbuster article that outlines many health properties (good and bad) of animal products

• The Whys and Hows of Cutting Meats Out Of Your Diet ← A life-hack article about acting on that information

Skip The Ultra-Processed Foods

Ok, so this one’s probably not a shocker in its simplest form:

Source: Is there a connection between ultraprocessed food and cancer?

There’s an unfortunate implication here! If you took the previous advice to heart and cut out [at least some] meat, and/but then replaced that with ultra-processed synthetic meat, then this was not a great improvement in cancer risk terms.

Ultra-processed meat is worse than unprocessed, regardless of whether it was from an animal or was synthetic.

In other words: if you buy textured soy pieces (a common synthetic meat), it pays to look at the ingredients, because there’s a difference between:

• INGREDIENTS: SOY

• INGREDIENTS: Rehydrated Textured SOY Protein (52%), Water, Rapeseed Oil, SOY Protein Concentrate, Seasoning (SULPHITES) (Dextrose, Flavourings, Salt, Onion Powder, Food Starch Modified, Yeast Extract, Colour: Red Iron Oxide), SOY Leghemoglobin, Fortified WHEAT Flour (WHEAT Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Bamboo Fibre, Methylcellulose, Tomato Purée, Salt, Raising Agent: Ammonium Carbonates

Now, most of those original base ingredients are/were harmless per se (as are/were the grapes in wine—before processing into alcohol), but it has clearly been processed to Hell and back to do all that.

Choose the one that just says “soy”. Or eat soybeans. Or other beans. Or lentils. Really there are a lot of options.

About soy, by the way…

There is (mostly in the US, mostly funded by the animal agriculture industry) a lot of fearmongering about soy. Which is ironic, given the amount of soy that is fed to livestock to be fed to humans, but it does bear addressing:

Source: Food risks and cancer: What to avoid

(obviously, if you have a soy allergy then you should not consume soy—for most people, the above advice stands, though)

Advanced Glycation End-Products

These (which are Very Bad™ for very many things, including cancer) occur specifically as a result of processing animal proteins and fats.

Note: not even necessarily ultra-processing, just processing can do it. But ultra-processing is worse. What’s the difference, you wonder?

The difference between “ultra-processed” and just “processed”:

• Your average hotdog has been ultra-processed. It’s not only usually been changed with many artificial additives, it’s also been through a series of processes (physical and chemical) and ends up bearing little relation to the creature it came from.

• Your bacon (that you bought fresh from your local butcher, not a supermarket brand of unknown provenance, and definitely not the kind that might come on the top of frozen supermarket pizza) has been processed. It’s undergone a couple of simple processes on its journey “from farm to table”. Remember also that when you cook it, that too is one more process (and one that results in a lot of AGEs).

Read more: What’s so bad about AGEs?

Note if you really don’t want to cut out certain foods, changing the way you cook them (i.e., the last process your food undergoes before you eat it) can also reduce AGES:

Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet

Get More Fiber

Source: Plant-based diet is encouraged for patients with cancer

Yes, that’s post-diagnosis, but as a general rule of thumb, what is good/bad for cancer when you have it is good/bad for cancer beforehand, too.

If you’re thinking that increasing your fiber intake means having to add bran to everything, happily there are better ways:

Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)

Enjoy!

❤️ OUR SPONSORS MAKE THIS PUBLICATION POSSIBLE

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Thrive25 favors the notion of functional age over biological age, offers information and advice accordingly, with the shared goal to "live smarter, better, and longer"

With articles on things like mobility and fitness tests, blood sugar management, mindfulness, gut health, willpower, and more, we’re sure you’ll love their content!

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🤫 A WORD TO THE WISE

📖 ONE-MINUTE BOOK REVIEW

The Path to Longevity: How to Reach 100 with the Health and Stamina of a 40-year-old – by Dr. Luigi Fontana

We've reviewed other "expand your healthspan" books, and while they're good (or else we wouldn't include them), this is top-tier, up there with Dr. Greger's books while being more accessible (more on this later).

This book is far more informational than opinionated, and while some reviewers have described the book as motivating them, that's not at all the tone, and it's clear that (beyond hoping for the reader to have to information to promote a long healthy life), the author has no particular agenda to push.

One example: while he gives a whole-foods, plant-based diet a "A+" rating, he puts the (often meat/fish-heavy) paleo diet at a close "A-", depending on the animal products chosen (which can swing it a lot, and he discusses this in some detail).

In the category of criticism... This reviewer has none. Sometimes it seemed something was going unaddressed, but it would be addressed later.

Stylistically, the text is easy-reading and/but has a lot of references to hard science, complete with charts, diagrams, and so forth. The impression that this reviewer got is that Dr. Fontana took pains to convey as much science as possible, with (unlike Dr. Greger) as little jargon as possible. And that goes a long way.

Bottom line: if you're looking for a "healthy aging" book that has a lot more science than "copy the Blue Zone supercentenarians and hope" without being so scientifically dense as "How Not To Die" or "How Not To Age", then this is the book for you.

Click here to check out The Path to Longevity, and optimize the path you take!

May what you eat do good for you always,

The 10almonds Team