Can Exercise Really Prevent Cancer? What 1.44 Million People Taught Us

"AI and Mental Health: Therapy, Parenting & Building Resilience"

🎙️ In this episode, I sit down with Dr. Carlos, my former professor at Pepperdine, to explore how AI is reshaping therapy, education, and even parenting! We dive into his fascinating book 🐕 Dog Psychology: How Dogs Think, Feel, and Bond with Humans, unpack how AI tools like chatbots and VR are being used in mental health, and tackle the ethics of balancing scientific truth vs. influencer storytelling.We also explore parenting in the digital age 👨‍👩‍👧‍👦, why movement & community 🏃‍♂️ are powerful mental health tools, and how ultra marathons can teach us about resilience and self-efficacy.Chapters00:00 – 👋 Welcome & Introduction00:43 – 📚 Dr. Carlos’s Background & Books01:45 – 🤖 AI’s Impact on Therapy & Education04:00 – 🧠 Thinking with AI: Pros and Cons05:20 – ⚖️ Fact-Checking, Influence, and Ethics07:43 – 🔬 Scientists vs. Influencers & Public Perception09:47 – 💪 Applying Research in Real Life11:16 – 🤝 AI in Medical and Mental Health Settings14:00 – 🎭 Virtual Therapy & Exposure Therapy16:30 – 🧘 AI as a Tool for Personalized Mental Health18:17 – 🏃 The Importance of Exercise in Mental Health21:15 – 🌲 Community, Ultra Marathons, and Mental Strength23:57 – 🚀 Parallels Between Ultra Running & Startups26:04 – 🔗 Social Support, Self-Efficacy & Growth29:09 – 💬 Using AI for Daily Therapy Habits30:39 – 🤩 The Elon Musk AI Avatar Discussion32:17 – 🏋️ AI in Coaching & Fitness Programs34:30 – 👨‍👩‍👧 Parenting, Screens, and Emotional Development39:20 – 📱 Managing Screen Time & Family Routines43:35 – 💡 Decompressing After Work & Family Bonding45:55 – 🔥 Dr. Carlos’s Top 3 Psychological Tips48:49 – 🎤 Final Thoughts & Guest LinksGuest Links & Resources🎧 Podcast LinksChoosing Yourself, Soft Power & Transformation (Apple Podcasts)https://podcasts.apple.com/us/podcast/choosing-yourself-soft-power-and-transformational/id1751343193?i=1000717494635Circle of Insight Podcasthttps://podcasts.apple.com/us/podcast/circle-of-insight/id1041544530Forensic Psychology Podcasthttps://podcasts.apple.com/us/podcast/forensic-psychology/id1441379320Special Forces Operators Podcasthttps://podcasts.apple.com/us/podcast/special-forces-operators-stories/id1557544789📚 BooksDog Psychology: How Dogs Think, Feel, and Bond with Humans (Amazon)https://www.amazon.com/dp/B0C5P6T7J7Apocalyptic Psychology (Amazon)https://www.amazon.com/dp/B01N7PKT0O📸 Social LinksInstagram – Dr. Dining Delicacieshttps://www.instagram.com/doctordiningdelicaciesThreads – Dr. Dining Delicacieshttps://www.threads.com/@dr_dining_delicacies?xmt=AQF0fjVoEhJCmIsiVjCRYF5FVGlZxlkmk1_IvkwL_thkrL4

You’re Walking Past the Best Investment in Your Life

🚶‍♂️💰 What if the greatest investment of your life isn’t in the stock market...but in a flight of stairs?In this episode, Day Adder takes you from sedentary to strong—one step at a time. Vic unpacks the surprising secret behind the world’s longest-living women in Sardinia… and what climbing a few stairs a day could do for your heart, brain, and future.The women of Sardinia, Italy, are known for their incredible longevity, and this video explains why, focusing on their active life of climbing stairs and slopes daily. This constant movement promotes healthy aging and may even extend lifespan. The video highlights the importance of incorporating physical activity like stair climbing into one's routine to promote senior health.🏛️ While everyone lines up for the elevator, you’ll learn to see stairs as your daily deposit in the bank of longevity.⚡️ You’ll Learn:🏔️ Why Sardinian women live longer—and how elevation plays a role🛗 The “elevator line” effect and how it’s numbing our senses⏱️ The 15-second stair protocol that rewires your brain🧠 How to build a positive emotional relationship with movement💸 Why every climb is an investment in your healthspan portfolio🧭 Chapters00:00 – Why Sardinian women live longer01:22 – The elevator line effect03:05 – What we’ve lost by avoiding stairs04:45 – The 15-second stair climbing protocol07:12 – When to get medical clearance08:45 – Why walking down is recovery10:20 – Reprogramming your brain to love movement12:00 – The real ROI of stair climbing14:20 – Habit building: 3 days/week → 6 weeks → lifetime

How Structured Fasting and Protein Balance May Help Prevent Cancer

📖 Episode Description:What if the secret to preventing cancer isn't more treatment—but less growth?In this episode, Vic explores two groundbreaking studies that link low IGF-1 levels to lower cancer and diabetes risk. The first follows a unique village in Ecuador where a rare genetic condition virtually eliminates cancer. The second reveals how low protein intake (especially animal protein) suppresses IGF-1 and reduces mortality in people under 65.We also break down Dr. Valter Longo’s science-backed protocols from The Longevity Diet, including:When to lower or increase protein intakeWhy fasting can help—or hurt—depending on how it’s doneWhat types of fish are safest and healthiestHow to protect muscle mass and extend healthspan after 50📚 Recommended BookThe Longevity Diet by Dr. Valter Longo, PhDA must-read on how to eat and fast for long-term health, backed by 30 years of biochemistry and gerontology research. Dr. Longo introduces the Fasting Mimicking Diet (FMD), outlines IGF-1 suppression protocols, and shows how diet can prevent or delay age-related diseases like cancer and diabetes.🔗 Buy on Amazon🔗 Learn more from Valter Longo🧬 Protein Intake Recommendations (Dr. Longo)👶 Under Age 65 (Cancer Prevention + Longevity)0.31–0.36 g/lb (0.68–0.8 g/kg body weight)150 lb adult → ~47–54g protein/day👵 Age 65 and Older (Muscle Preservation)0.45–0.55 g/lb (1.0–1.2 g/kg body weight)150 lb adult → ~68–83g protein/day📊 Summary TableAge Group g/lb Body Weight g/kg Body Weight 150 lb ExampleUnder 65 0.31–0.36 0.68–0.8 ~47–54 g/day65 and older 0.45–0.55 1.0–1.2 ~68–83 g/day🥜 Preferred Protein SourcesLentils, chickpeas, black beansWalnuts, flax, hemp, almondsQuinoa, buckwheatFermented dairy (aged cheese, yogurt — moderate)Low-mercury fish (2–3x/week)Eggs (moderate)Red meat (limit to 2–3x/week or less)🐟 Low-Mercury Fish Guide✅ Best Choices (Low Mercury, High Omega-3)Wild-caught salmon (especially Alaskan)SardinesAnchoviesHerringAtlantic or Pacific mackerel (NOT king)Rainbow troutTilapia, catfish, pollock, whitefish⚠️ Limit These to Once Weekly:Tuna (especially albacore, yellowfin)Halibut, grouper, snapper, Chilean sea bass❌ Avoid (High Mercury):King mackerelSharkSwordfishTilefish (Gulf of Mexico)Marlin📚 Sources: FDA/EPA Fish Guidelines, Valter Longo’s The Longevity Diet, Environmental Defense Fund Seafood Guide📑 Scientific Studies Cited1. Low Protein, IGF-1, and MortalityTitle: Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older populationAuthors: Morgan E. Levine et al.Journal: Cell Metabolism, 2014🔗 PubMed Link2. Ecuador Study on Growth Hormone Receptor DeficiencyTitle: Growth hormone receptor deficiency is associated with a major reduction in pro-aging signaling, cancer, and diabetes in humansAuthors: Jamie Guevara-Aguirre et al.Journal: Science Translational Medicine, 2011🔗 PubMed Link🔑 Final TakeawaysLower IGF-1 = lower cancer risk and slower agingUnder 65? Eat less protein, mostly from plantsOver 65? Eat more protein to maintain muscle and strengthDon’t fast aggressively without guidance — use structured approaches like FMDEat more fish, vegetables, legumes — and protect muscle mass as you age“Don’t fast just to fast. Don’t overeat protein just to bulk. Longevity is about balance.” – Vic

Forget 10,000 Steps—Here’s What Actually Predicts Longevity

What if your walking speed could predict your future health — even your risk of cancer?In this episode, Vic explains a powerful new discovery from scientists in the UK and Hong Kong:🚶‍♂️ The faster you walk, the lower your risk of developing serious illnesses — especially colon and lung cancer.Researchers followed over 430,000 people for 11 years and found that:People walking at 15–17 minutes per mile (3.5 to 4 mph) had a 24–45% lower risk of cancer.Slower walkers (over 27 minutes per mile) had the highest risk.Fast walking strengthens your heart, lungs, muscles, and even your mitochondria — all of which help prevent cancer.🎯 What you’ll learn in this episode:The ideal walking pace for cancer preventionWhat “brisk walking” really means in miles per hourHow to start walking with intention — even if you're short on timeThe Japanese method: 3 minutes fast, 3 minutes slow (repeated)Why stair climbing, fast walking intervals, and walking at home all count✅ The goal isn’t perfection — it’s movement with purpose.📢 Referenced Podcast Episodes:🎧 1-Minute Workout for Busy Lives“How to Use 20-Second Intervals to Improve Metabolic Health”🎧 Japan’s 30-Minute Cure “3 Min Fast / 3 Min Slow – The Walking Protocol That Changed Lives”🎧 The Cheapest Gym on Earth“How Tiny Daily Efforts Like Stair Climbing Improve Longevity”🏁 Final Message:You don’t need a gym. You just need a sidewalk — and a little speed.Walk like your life depends on it. Because it just might.

Can Exercise Really Prevent Cancer? What 1.44 Million People Taught Us

📖 DescriptionIn this emotional and research-packed episode, Vic reflects on the rising number of friends and loved ones facing cancer—and what science says we can do about it.At the heart of today’s conversation is a 2016 landmark study published in JAMA Internal Medicine that analyzed data from 1.44 million adults to examine the association between leisure-time physical activity and the risk of developing 26 types of cancer.You’ll learn:🧬 The specific cancers most reduced by physical activity (some by over 40%)🏃 Why even 10–15 minutes of movement a day shows benefits☀️ Why melanoma and prostate cancer were exceptions💪 How exercise helps muscles compete with tumors for glucose🍽️ The role of fasting and protein moderation, based on Dr. Valter Longo’s researchVic also shares personal reflections on his vegan-to-Mediterranean diet journey, and his minimalist approach to supplements—only creatine and iron when necessary.Melanoma ↑ 27% (more sun exposure during outdoor activity)Prostate ↑ 5% (likely due to more frequent screening in active men)📚 Featured BookThe Longevity Diet by Dr. Valter LongoA science-based guide to optimal aging and disease prevention, including protocols like the Fasting Mimicking Diet (FMD). Longo's framework blends basic science, clinical trials, centenarian studies, and evolutionary biology to support dietary strategies that reduce cancer risk and promote long-term health.🔬 Key Research Studies & ResourcesJAMA Internal Medicine (2016)Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer🔻 Cancers with Lower Risk(% = relative risk reduction in the most active vs. least active group)Esophageal adenocarcinoma ↓ 42%Liver ↓ 27%Lung ↓ 26% (even in smokers)Kidney ↓ 23%Gastric cardia (upper stomach) ↓ 22%Endometrial ↓ 21%Myeloid leukemia ↓ 20%Myeloma ↓ 17%Colon ↓ 16%Head & neck ↓ 15%Rectal ↓ 13%Bladder ↓ 13%Breast ↓ 10%⚠️ Increased Risk (Likely Due to Detection or Exposure)Melanoma ↑ 27% (more sun exposure during outdoor activity)Prostate ↑ 5% (likely due to more frequent screening in active men)📄 Read the studyBreast Cancer & Exercise RecurrenceHolmes et al. (2005) – Exercise after breast cancer linked to up to 50% reduced recurrence risk📄 PubMed LinkMuscle vs Tumor: Glucose Competition in CancerDemaria et al. (2019) – Biological mechanisms of exercise in cancer outcomes📄 PubMed LinkUSC Longevity Institute – Dr. Valter Longo🌐 USC Lab Website✍️ Quote to Remember“Exercise is a cancer patient’s best friend. It gives your muscles a fighting chance to compete with tumors for fuel.”⏱️ Chapters00:00 [https://www.youtube.com/watch?v=wU23D4v6P4g] – Why this episode matters01:15 [https://www.youtube.com/watch?v=wU23D4v6P4g&t=75s] – The cancer epidemic in our 40s and 50s02:22 [https://www.youtube.com/watch?v=wU23D4v6P4g&t=142s] – The JAMA study: 1.44 million people, 26 cancers04:40 [https://www.youtube.com/watch?v=wU23D4v6P4g&t=280s] – How much activity helps? Even 10 minutes counts06:00 [https://www.youtube.com/watch?v=wU23D4v6P4g&t=360s] – Top 10 cancers reduced by physical activity10:15 [https://www.youtube.com/watch?v=wU23D4v6P4g&t=615s] – Vic’s story: colonoscopy, iron issues, and diet changes13:05 [https://www.youtube.com/watch?v=wU23D4v6P4g&t=785s] – Breast cancer and post-remission exercise15:15 [https://www.youtube.com/watch?v=wU23D4v6P4g&t=915s] – Melanoma & prostate cancer: why risks went up17:10 [https://www.youtube.com/watch?v=wU23D4v6P4g&t=1030s] – Fasting Mimicking Diet & Dr. Valter Longo19:00 [https://www.youtube.com/watch?v=wU23D4v6P4g&t=1140s] – Protein, glucose, and tumor fuel20:30 [https://www.youtube.com/watch?v=wU23D4v6P4g&t=1230s] – Final takeaways: Move more, eat smarter, take control🔖 Tags / Keywordscancer prevention, exercise and cancer, leisure-time activity, longevity diet, Valter Longo, fasting mimicking diet, glucose metabolism, JAMA cancer study, movement health, colon cancer, breast cancer, prostate cancer, FMD diet, 1.44 million adults