Does exercise prevent cancer?

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/1 Let’s start with the simple fact that a lot of cancer diagnoses are simply down to ‘bad luck’.

You can do everything right and still get cancer.

This is a somewhat depressing fact

Given its leading position as a cause of death.

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Regular physical activity significantly reduces the risk of dementia.

But how much exercise do you need to do?

And what types?

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/1 Amounts of exercise are measured in MET Mins/Wk.

1 MET = Energy Expended Sitting at Rest
3.8 METs = Walking
3-6 METs = Moderate Intensity Activity eg Brisk Walk
>6 METs ~ Vigorous Activity - eg Running

=> 342 MET Mins/wk is 90 Mins Walking (90 X 3.8)

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50% of Males who die suddenly from heart disease

Have no symptoms prior.

How is this possible?

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/1 First, let's get some terms clarified.

Heart disease (Atherosclerosis) is the plaque in your coronary arteries.

A Heart Attack is when that plaque ruptures

Causing a clot to form & block blood flow in the artery.

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Someone in the US has a heart attack every 40 seconds.

75% of the time, this is a person's first heart attack.

Here are 5 things you can do to reduce your risk of a heart attack.

📕Make Sure To Bookmark✅ 1. Eliminate Insulin Resistance?

Insulin resistance is the precursor state to type 2 diabetes.

It is often present for years before it becomes apparent.

Assessing serum insulin levels can identify if you have insulin resistance.

Good diet & exercise will fix this.

One in Ten patients with a Calcium Score of 0

Have evidence of plaque in their coronary arteries.

A CAC Score of 0 means low risk.

But not NO risk

There is a better way.

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/1 CT coronary angiography CTCA

Is arguably the best test for estimating whether someone has evidence of coronary artery disease.

And what that means for their near-term risk of a heart attack.

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Having an elevated Lp(a) increases your risk of heart disease.

There are no currently approved therapies to Lp(a).

But that doesn't mean you cannot lower your risk.

Here's how

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/1 If you have an early family of heart disease, you need to assess your Lp(a) levels.

Elevated Lp(a) is one of the most common genetic reasons people develop early heart disease.

It is super common.

In some populations, 20 - 30% of people have elevated levels of Lp(a).

/2

How To Reverse Coronary Artery Disease With Lifestyle Measures.

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/1 Reversing or regressing coronary artery disease is possible.

But can coronary artery disease be reversed with lifestyle measures, including changes to nutrition and exercise?

The answer it seems, is yes, but the devil is in the detail.

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High Blood Pressure is the single most important risk factor for early death worldwide.

But what blood pressure should you aim for?

Getting this wrong can cost you dearly.

Here's why

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/1 Our idea of a 'normal blood pressure' has evolved over time.

In the 1930s shortly before he died, the US President, Franklin D Roosevelt, had his blood pressure measured at 350/195 mmHg.

Yes. You read that correctly—350 mmHg!

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Heart disease is the leading cause of death worldwide.

Most people don't know that insulin resistance is a major risk factor for heart disease and many other conditions.

Here are 5 things you need to know about insulin resistance:

📕Make Sure To Bookmark✅ 1. Insulin Resistance (IR) is super common

If it was rare, it wouldn't be so much of an issue.

However, it is estimated to be an issue for about 88% of adults.

For some people, it is a minor issue, for others, it can be a very serious issue.

"What can I do to lose weight?"

As a cardiologist, I get this question every day.

Most people get this all wrong and are totally confused when they look online.

Let's break it down.

/1 I am going to focus on lifestyle factors here.

In truth, the two levers that matter most are:

Nutrition
&
Exercise

But we have managed to complicate these to no end.

Let's look at the data.

/2

If you want to die when you are old

You first have to not die when you are young.

So, what do young people die from?

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/1 In 2006, at age 63, the Scottish comedian Billy Connolly launched his tour called:

“Too Old To Die Young.”

He had reached his 60s, and in his view, if he were to die now, he wouldn’t be young.

But what do ‘young’ people die from?

/2

"What is a normal weight?"

As a cardiologist, I get this question all the time.

My answer is not what most people expect.

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/1 The answer to this question assumes

You are trying to optimise for health & the prevention of chronic disease.

If, however, you are looking to be a sumo wrestler or achieve a specific look?

"I ain't got nothin for ya"

But for disease prevention, the answer is clear...

/2

High blood pressure as a risk factor is the leading cause of death worldwide.

Almost half of all adults have high blood pressure.

Here are 5 things you can do to lower blood pressure without using medications.

📕Make Sure To Bookmark✅ 1. Exercise

Regular exercise has been consistently shown to reduce blood pressure.

Even over periods as short as 12 weeks.

Just think what a lifetime of activity could do.

Psst...

Did you know there is an app on your phone that can tell you A LOT about your risk of dying prematurely?

Want to know what to look for?

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/1 Whether you have an iPhone or an Android phone, there is a 'Health' App that tracks many of your health biometrics continuously over time.

Your metrics today are useful, but the average over the last year is even more insightful.

Have a look at yours & see where you stand.

/2

After 20 years of training

I was at the pinnacle of my career

At one of the most prestigious medical institutions on the planet.

But I was in the wrong place

I was miserable

And I knew something had to change.

/1 I had worked like crazy to get this point.

I had sacrificed:

Family Events
Relationships
Hobbies
Friends

Even my health

To get to the peak of my career

But I was burnt out and didn't know what to do.

/2

"What is a Normal Blood Pressure?"

As a cardiologist, I get this question every day.

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/1 As strange as it sounds

The answer here comes down to how you define 'Normal'.

Do you mean 'Normal' as in the average for the population?

Well if you use that criteria then 'average' is a dangerous place to hang out.

/2

Muscle Mass & Muscle Strength

Are major determinants of

How long you will live
And the quality of your life as you age.

Few people get this one right.

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/1 If you want to be able to do the things you wish to do when you are older

You will need the strength to do so.

If living longer but with a poor quality of life concerns you, strength and muscle mass need to be a priority.

Not in several decades’ time.

But today.

/2

Here's how to lower your blood pressure without using medications.

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/1 High blood pressure, defined as a blood pressure greater than 140/90mmHg, is estimated to affect about 30% of the world’s population.

Between 1990 and 2019, the number of adults with high blood pressure doubled.

50% of cases may be undiagnosed or untreated.

/2

If you want a longer life, you need a Bigger Heart!

But not just ANY bigger heart.

Here's how.

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/1 Those with the highest V02 max tend to live much longer than those who don't.

A high V02 max requires your heart to pump a LOT of blood.

It needs to:
1. Squeeze more blood out each beat
2. Have the force to do so.

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"What is a normal cholesterol?"

As a cardiologist, I get this question all the time.

Most people are getting this all wrong.

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/1 When people ask this question

They are normally referring to their Total Cholesterol.

That number... is mostly irrelevant.

Here's what you need to look at.

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Lp(a) is a type of cholesterol particle that can raise your risk of heart disease and stroke.

But what is it and how can you lower it?

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/1 Lp(a) has two parts: an LDL-like particle and a protein called apo(a).

Apo(a) is like plasminogen, a protein that helps blood clotting.

This makes Lp(a) more likely to cause:
- Plaque
- Inflammation
- Thrombosis

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