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For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it's a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high-intensity intervals—can mitigate treatment side effects, enhance immune function, and directly influence cancer progression.

Timestamps:

• (00:00) Introduction
• (04:31) Why exercise should be effortful
• (05:17) How to meaningfully reduce risk of cancer
• (09:06) What type of exercise is best?
• (10:43) How exercise reduces risk—even for smokers and the obese
• (13:32) Weekend-only exercise
• (16:33) 150 vs. 300 minutes per week (more is better—up to a point)
• (18:47) Why pre-diagnosis exercise matters
• (21:53) Why resilience to cancer treatment starts with exercise
• (23:45) Why low muscle mass drives cancer death
• (26:42) Why BMI fails to measure true obesity
• (30:35) Why daily activity isn't enough (structured exercise matters)
• (32:18) Breaking up sedentary time—do 'exercise snacks' help?
• (34:34) Supplements vs. exercise
• (35:16) Where exercise fits with chemo and immunotherapy
• (38:14) Why rest is not the best medicine
• (44:04) Aerobic vs. resistance
• (44:57) How weight training improves 'chemo completion'
• (47:25) Why exercise creates vulnerability in cancer cells (limitations do apply)
• (49:53) Why exercise might be crucial for tumor elimination
• (55:47) Why cardio may be better at clearing tumor cells
• (59:02) When cancer spreads quickly—and when it doesn't
• (1:00:27) Why liquid biopsies may prevent over-treatment
• (1:05:40) Exercise-sensitive vs. exercise-resistant cancers
• (1:08:50) Prostate cancer therapy—why strength training matters
• (1:10:54) When exercise is the only therapy—does it work?
• (1:12:10) Why HIIT reduces PSA in prostate cancer
• (1:14:24) Avoiding overtreatment—can exercise buy you time?
• (1:14:44) Why high-intensity exercise boosts anti-cancer biology
• (1:15:55) Turning a diagnosis into a wake-up call
• (1:18:55) Why oncologists are rethinking exercise
• (1:21:34) Why exercise eases anxiety about cancer—proven psychological benefits
• (1:27:44) Before, during, and after treatment
• (1:29:46) Why exercise is unique among cancer therapies
• (1:31:00) Why cancer patients stop exercising—the risky mistake almost everyone makes
• (1:33:25) How to get sedentary cancer patients exercising (realistically)
• (1:35:59) The $1 million per patient case for including exercise
• (1:37:40) Why recurrence trials haven't convinced doctors—yet
• (1:40:20) The bottom-line message
• (1:40:39) The myth of a cancer panacea (exercise included)
• (1:46:51) What's the best $50 investment for staying active?
• (1:47:24) Only 15 minutes per day—what's the best anti-cancer exercise?

Show notes are available by clicking here

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