How to Lower Your Cancer Risk with Exercise, Nutrition and Simple Lifestyle Changes

Jul 11, 2025
3 min read

If you’re looking for a way to reduce your risk of cancer (and a host of other chronic diseases) that goes beyond vague advice like “eat healthy” and “exercise more”, you’re in the right place.

The CHALLENGE Trial: Why Exercise During Cancer Matters

In our podcast series we've been exploring the CHALLENGE Trial, a landmark study that showed a staggering 37% reduction in cancer recurrence simply through structured exercise.

Based on this finding, the question is: If exercise can be that powerful after a diagnosis, what can it do before one?

The Science Behind the Sweat: What Exercise Really Does

Exercise isn’t just about looking good. When you move, do resistance training and challenge your body:

Muscle increases, fat decreases – which changes your internal chemistry in powerful ways.
Fuel partitioning improves – meaning more nutrients go to muscle repair and less to fat storage.
Insulin sensitivity increases – which helps regulate blood sugar and reduces risk of type 2 diabetes.
Inflammation decreases – improving heart and brain health.

When your muscles are active, they function like a metabolic powerhouse, improving everything from cardiovascular function to cognitive sharpness.

Sarcopenic Obesity: A Silent Health Crisis

As we age, we naturally lose muscle (a condition called sarcopenia). But if that loss is paired with increased fat gain, a common trend, we enter dangerous territory.

This combo, known as sarcopenic obesity, ramps up inflammation, increases chronic disease risk and dramatically impacts quality of life.

Bottom line: You can’t afford to lose muscle as you age. Strength is not just for athletes, it's for survival.

Your Weekly Game Plan: Move with Purpose

Want the cheat sheet for better long-term health? Here’s your simple weekly plan:

1. Strength Train 2–3 Times a Week

Focus on compound movements: squats, push-ups, rows.
Choose a weight where your last few reps feel like a challenge.
Aim for 6–30 reps per set depending on the movement.

2. Get 10,000 Steps a Day

It’s not magic; it’s a good benchmark.
Use a cheap wearable or your phone to track.
If you’re low on steps for the day, go for an evening stroll.

3. Do High-Intensity Cardio Once or Twice a Week

Sprint intervals, hill runs, bike sprints, power walk; whatever gets your heart rate up.
Great for fat loss, heart health and even brain health, hello BDNF! (brain-derived neurotrophic factor).

4. Add Bonus Movement

Sports, bushwalking, dancing, yoga. Movement is medicine, make it fun.

Woman with curly hair and glasses smiling and exercising with cable machine in a gym, wearing green top and patterned leggings.

Nutrition: Keep It Simple, Keep It Clean

Eat Like You Mean It

Prioritise whole foods, not ultra-processed junk.
Hit your protein target to support muscle maintenance.
Load up on veggies, especially leafy greens and cruciferous types (like broccoli and kale).

Follow a Mediterranean-Style Diet

Lots of plants, healthy fats (like olive oil), nuts, legumes and lean protein.
Evidence-backed, anti-inflammatory and sustainable.

Limit Processed Meats

Things like bacon, salami and ham have been linked to increased cancer risk.

Supplements Worth Exploring (Talk to a Pro First)

A few nutrients might offer added support—especially when backed by blood tests and expert advice:

Vitamin D: Important for DNA repair.
Omega-3s: Powerful anti-inflammatory benefits.
Magnesium & Zinc: Essential for recovery and immunity.
Creatine: Boosts strength, bone density, performance and brain function.

Sleep, Stress and Lifestyle Habits That Matter

Let’s not forget the big picture.

Sleep 7–9 Hours a Night

It’s when your body repairs.
Poor sleep = more stress, more cravings, lower immunity.

Manage Stress

Chronic stress disrupts your hormones and immune system.
Exercise helps. So does disconnecting from your screen, breathing deeply or just going outside.

Rethink Alcohol

Sorry to be the buzzkill: there’s no safe level of alcohol in terms of cancer risk, according to the WHO.
If you're drinking every day, this is your wake-up call.

Don’t Smoke. Just Don’t.

It's 2025. You know this.

Take It One Habit at a Time

We know this can feel overwhelming, it doesn’t have to be. Everything you’ve just read, you most likely already know. The question is: "Are you doing it?”

If not, pick one small thing and build from there. You don’t have to overhaul your life overnight, but you can make a start.

Your health isn't just about you; it's about everyone who loves and depends on you too.