The Cancer Code − by Dr. William Fung

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We have previously reviewed, by the same author, “The Obesity Code” and “The Diabetes Code”, so, what does this one offer that’s new?

Mostly, it’s just a new focus, because the dietary approach is basically the same (because all three are fundamentally metabolism-related), with some small tweaks for cancer-specificity. If you’ve read one or more of the other books, you can probably comfortably get away with skipping this one, unless you or a loved one presently has cancer and you’re doing your best to squeeze out any extra 1% of anticancer potential.

Indeed, the former two books assumed that you are affected by obesity or diabetes, respectively, and this one assumes you are at least particularly concerned by cancer—he doesn’t assume you have it (although he does cover that too); he assumes however that you perhaps have a known risk factor or some other similar reason to be focusing on this.

To oversimplify a lot, the dietary approach recommended involves practising intermittent fasting, and also adjusting one’s diet to reduce fasting blood sugar levels and postprandial (after eating) blood sugar and insulin levels. Shocking nobody, he advocates for a lot of plants; he does however recommend a moderately low-carb diet (e.g. legumes are fine but maybe skip the fries).

The style is on the hard end of pop-science, while still quite readable provided one takes one’s time, and there are more than 30 pages of scientific references.

Bottom line: if you’d like to make your diet as anticancer as possible, this book will show you how.

Click there to check out The Cancer Code, and eat to beat cancer!

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  • Why is cancer called cancer? We need to go back to Greco-Roman times for the answer

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    One of the earliest descriptions of someone with cancer comes from the fourth century BC. Satyrus, tyrant of the city of Heracleia on the Black Sea, developed a cancer between his groin and scrotum. As the cancer spread, Satyrus had ever greater pains. He was unable to sleep and had convulsions.

    Advanced cancers in that part of the body were regarded as inoperable, and there were no drugs strong enough to alleviate the agony. So doctors could do nothing. Eventually, the cancer took Satyrus’ life at the age of 65.

    Cancer was already well known in this period. A text written in the late fifth or early fourth century BC, called Diseases of Women, described how breast cancer develops:

    hard growths form […] out of them hidden cancers develop […] pains shoot up from the patients’ breasts to their throats, and around their shoulder blades […] such patients become thin through their whole body […] breathing decreases, the sense of smell is lost […]

    Other medical works of this period describe different sorts of cancers. A woman from the Greek city of Abdera died from a cancer of the chest; a man with throat cancer survived after his doctor burned away the tumour.

    Where does the word ‘cancer’ come from?

    Galen, the physician
    Why does the word ‘cancer’ have its roots in the ancient Greek and Latin words for crab? The physician Galen offers one explanation. Pierre Roche Vigneron/Wikimedia

    The word cancer comes from the same era. In the late fifth and early fourth century BC, doctors were using the word karkinos – the ancient Greek word for crab – to describe malignant tumours. Later, when Latin-speaking doctors described the same disease, they used the Latin word for crab: cancer. So, the name stuck.

    Even in ancient times, people wondered why doctors named the disease after an animal. One explanation was the crab is an aggressive animal, just as cancer can be an aggressive disease; another explanation was the crab can grip one part of a person’s body with its claws and be difficult to remove, just as cancer can be difficult to remove once it has developed. Others thought it was because of the appearance of the tumour.

    The physician Galen (129-216 AD) described breast cancer in his work A Method of Medicine to Glaucon, and compared the form of the tumour to the form of a crab:

    We have often seen in the breasts a tumour exactly like a crab. Just as that animal has feet on either side of its body, so too in this disease the veins of the unnatural swelling are stretched out on either side, creating a form similar to a crab.

    Not everyone agreed what caused cancer

    Bust of physician Erasistratus
    The physician Erasistratus didn’t think black bile was to blame. Didier Descouens/Musée Ingres-Bourdelle/Wikimedia, CC BY-SA

    In the Greco-Roman period, there were different opinions about the cause of cancer.

    According to a widespread ancient medical theory, the body has four humours: blood, yellow bile, phlegm and black bile. These four humours need to be kept in a state of balance, otherwise a person becomes sick. If a person suffered from an excess of black bile, it was thought this would eventually lead to cancer.

    The physician Erasistratus, who lived from around 315 to 240 BC, disagreed. However, so far as we know, he did not offer an alternative explanation.

    How was cancer treated?

    Cancer was treated in a range of different ways. It was thought that cancers in their early stages could be cured using medications.

    These included drugs derived from plants (such as cucumber, narcissus bulb, castor bean, bitter vetch, cabbage); animals (such as the ash of a crab); and metals (such as arsenic).

    Galen claimed that by using this sort of medication, and repeatedly purging his patients with emetics or enemas, he was sometimes successful at making emerging cancers disappear. He said the same treatment sometimes prevented more advanced cancers from continuing to grow. However, he also said surgery is necessary if these medications do not work.

    Surgery was usually avoided as patients tended to die from blood loss. The most successful operations were on cancers of the tip of the breast. Leonidas, a physician who lived in the second and third century AD, described his method, which involved cauterising (burning):

    I usually operate in cases where the tumours do not extend into the chest […] When the patient has been placed on her back, I incise the healthy area of the breast above the tumour and then cauterize the incision until scabs form and the bleeding is stanched. Then I incise again, marking out the area as I cut deeply into the breast, and again I cauterize. I do this [incising and cauterizing] quite often […] This way the bleeding is not dangerous. After the excision is complete I again cauterize the entire area until it is dessicated.

    Cancer was generally regarded as an incurable disease, and so it was feared. Some people with cancer, such as the poet Silius Italicus (26-102 AD), died by suicide to end the torment.

    Patients would also pray to the gods for hope of a cure. An example of this is Innocentia, an aristocratic lady who lived in Carthage (in modern-day Tunisia) in the fifth century AD. She told her doctor divine intervention had cured her breast cancer, though her doctor did not believe her.

    Ancient city of Carthage
    Innocentia from Carthage, in modern-day Tunisia, believed divine intervention cured her breast cancer. Valery Bareta/Shutterstock

    From the past into the future

    We began with Satyrus, a tyrant in the fourth century BC. In the 2,400 years or so since then, much has changed in our knowledge of what causes cancer, how to prevent it and how to treat it. We also know there are more than 200 different types of cancer. Some people’s cancers are so successfully managed, they go on to live long lives.

    But there is still no general “cure for cancer”, a disease that about one in five people develop in their lifetime. In 2022 alone, there were about 20 million new cancer cases and 9.7 million cancer deaths globally. We clearly have a long way to go.

    Konstantine Panegyres, McKenzie Postdoctoral Fellow, Historical and Philosophical Studies, The University of Melbourne

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • How Internal Organs Can Be Affected By Spicy Foods (Doctor Explains)

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    Capsaicin has an array of health-giving properties in moderation, but consumed in immoderation and/or without building up tolerance first, can cause problems—serious health issues such as heart attacks, brain spasms, torn esophagus, and even death can occur.

    Heating up

    Capsaicin, the compound that gives peppers their “heat”, is a chemical irritant and neurotoxin that activates pain receptors (TRPV1) tricking the brain into sensing heat, leading to a burning sensation, sweating, and flushing. The pain signal can also trigger the fight-or-flight response, causing a surge of adrenaline. Endorphins are eventually released, creating a pain-relief effect similar to a runner’s high, and ultimately it reduces systemic inflammation, boosts the metabolism, and increases healthy longevity.

    However, in cases of extreme consumption and/or lack of preparation, woe can befall, for example:

    • A man ruptured his esophagus after vomiting from eating a ghost pepper.
    • A participant experienced severe brain blood vessel constriction (reversible cerebral vasoconstriction syndrome) after eating a Carolina reaper.
    • A 25-year-old suffered permanent heart damage from cayenne pepper pills due to restricted blood flow.
    • A teenager died after the “one chip challenge,” although the cause of death was undetermined.

    So, what does moderation and preparation look like?

    Moderation can be different to different people, since genetics do play a part—some people have more TRPV1 receptors than other people. However, for all people (unless in case of having an allergy or similar), acclimatization is important, and a much bigger factor than genetics. 

    Writer’s anecdote: on the other hand, when my son was a toddler I once left the room and came back to find him cheerfully drinking hot sauce straight from the bottle, so it can be suspected that genetics are definitely relevant too, as while I did season his food and he did already enjoy curries and such, he didn’t exactly have a background of entering chili-eating competitions.

    Still, regardless of genes (unless you actually have a medical condition that disallows this), a person who regularly eats spicy food will develop an increasing tolerance for spicy food, and will get to enjoy the benefits without the risks, provided they don’t suddenly jump way past their point of tolerance.

    On which note, in this video you can also see what happens when Dr. Deshauer goes from biting a jalapeño (relatively low on the Scoville heat scale) to biting a Scotch bonnet pepper (about 10x higher on the Scoville heat scale):

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

    Want to learn more?

    You might also like to read:

    Capsaicin For Weight Loss And Against Inflammation

    Take care!

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  • Thai Green Curry With Crispy Tofu Balls

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    Diversity is key here, with a wide range of mostly plants, offering an even wider range of phytochemical benefits:

    You will need

    • 7 oz firm tofu
    • 1 oz cashew nuts (don’t soak them)
    • 1 tbsp nutritional yeast
    • 1 tsp turmeric
    • 4 scallions, sliced
    • 7 oz mangetout
    • 7 oz fermented red cabbage (i.e., from a jar)
    • 1 cup coconut milk
    • Juice of ½ lime
    • 2 tsp light soy sauce
    • 1 handful fresh cilantro, or if you have the “cilantro tastes like soap” gene, then parsley
    • 1 handful fresh basil
    • 1 green chili, chopped (multiply per heat preference)
    • 1″ piece fresh ginger, roughly chopped
    • ¼ bulb garlic, crushed
    • 1 tsp red chili flakes
    • 1 tsp black pepper, coarse ground
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Avocado oil for frying
    • Recommended, to serve: lime wedges
    • Recommended, to serve: your carbohydrate of choice, such as soba noodles or perhaps our Tasty Versatile Rice.

    Method

    (we suggest you read everything at least once before doing anything)

    1) Heat the oven to 350℉ / 180℃, and bake the cashews on a baking tray for about 8 minutes until lightly toasted. Remove from the oven and allow to cool a little.

    2) Combine the nuts, tofu, nutritional yeast, turmeric, and scallions in a food processor, and process until the ingredients begin to clump together. Shape into about 20 small balls.

    3) Heat some oil in a skillet and fry the tofu balls, jiggling frequently to get all sides; it should take about 5 minutes to see them lightly browned. Set aside.

    4) Combine the coconut milk, lime juice, soy sauce, cilantro/parsley, basil, scallions, green chili, ginger, garlic, and MSG/salt in a high-speed blender, and blend until a smooth liquid.

    5) Transfer the liquid to a saucepan, and bring to the boil. Reduce the heat, add the mangetout, and simmer for about 5 minutes to reduce slightly. Stir in the red chili flakes and black pepper.

    6) Serve with your preferred carbohydrate, adding the fermented red cabbage and the crispy tofu balls you set aside, along with any garnish you might like to add.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    *but not MSG or salt, as while they may in culinary terms get lumped in with spices, they are of course not plants. Nor is nutritional yeast (nor any other yeast, for that matter). However, mushrooms (not seen in this recipe, though to be honest they would be a respectable addition) would get included for a whole point per mushroom type, since while they are not technically plants but fungi, the nutritional profile is plantlike.

    Take care!

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Related Posts

  • Atomic Habits – by James Clear
  • Fast Diet, Fast Exercise, Fast Improvements

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Diet & Exercise, Optimized

    This is Dr. Michael Mosley. He originally trained in medicine with the intention of becoming a psychiatrist, but he grew disillusioned with psychiatry as it was practised, and ended up pivoting completely into being a health educator, in which field he won the British Medical Association’s Medical Journalist of the Year Award.

    He also died under tragic circumstances very recently (he and his wife were vacationing in Greece, he went missing while out for a short walk on the 5th of June, appears to have got lost, and his body was found 100 yards from a restaurant on the 9th). All strength and comfort to his family; we offer our small tribute here today in his honor.

    The “weekend warrior” of fasting

    Dr. Mosley was an enjoyer (and proponent) of intermittent fasting, which we’ve written about before:

    Fasting Without Crashing? We Sort The Science From The Hype

    However, while most attention is generally given to the 16:8 method of intermittent fasting (fast for 16 hours, eat during an 8 hour window, repeat), Dr. Mosley preferred the 5:2 method (which generally means: eat at will for 5 days, then eat a reduced calorie diet for the other 2 days).

    Specifically, he advocated putting that cap at 800 kcal for each of the weekend days (doesn’t have to be specifically the weekend).

    He also tweaked the “eat at will for 5 days” part, to “eat as much as you like of a low-carb Mediterranean diet for 5 days”:

    ❝The “New 5:2” approach involves restricting calories to 800 on fasting days, then eating a healthy lower carb, Mediterranean-style diet for the rest of the week.

    The beauty of intermittent fasting means that as your insulin sensitivity returns, you will feel fuller for longer on smaller portions. This is why, on non-fasting days, you do not have to count calories, just eat sensible portions. By maintaining a Mediterranean-style diet, you will consume all of the healthy fats, protein, fibre and fresh plant-based food that your body needs.❞

    ~ Dr. Michael Mosley

    Read more: The Fast 800 | The New 5:2

    And about that tweaked Mediterranean Diet? You might also want to check out:

    Four Ways To Upgrade The Mediterranean Diet

    Knowledge is power

    Dr. Mosley encouraged the use of genotyping tests for personal health, not just to know about risk factors, but also to know about things such as, for example, whether you have the gene that makes you unable to gain significant improvements in aerobic fitness by following endurance training programs:

    The Real Benefit Of Genetic Testing

    On which note, he himself was not a fan of exercise, but recognised its importance, and instead sought to minimize the amount of exercise he needed to do, by practising High Intensity Interval Training. We reviewed a book of his (teamed up with a sports scientist) not long back; here it is:

    Fast Exercise: The Simple Secret of High Intensity Training – by Dr. Michael Mosley & Peta Bee

    You can also read our own article on the topic, here:

    How To Do HIIT (Without Wrecking Your Body)

    Just One Thing…

    As well as his many educational TV shows, Dr. Mosley was also known for his radio show, “Just One Thing”, and a little while ago we reviewed his book, effectively a compilation of these:

    Just One Thing: How Simple Changes Can Transform Your Life – by Dr. Michael Mosley

    Enjoy!

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  • Health & Happiness From Outside & In

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A friend in need…

    In a recent large (n=3,486) poll across the US:

    • 90% of people aged 50 and older say they have at least one close friend
    • 75% say they have enough close friends
    • 70% of those with a close friend say they can definitely count on them to provide health-related support

    However, those numbers shrink by half when it comes to people whose physical and/or mental health is not so great, resulting in a negative feedback loop of fewer close friends whom one sees less often, and progressively worse physical and/or mental health. In other words, the healthier you are, the more likely you are to have a friend who’ll support you in your health:

    Read in full: Friendships promote healthier living in older adults, says new survey

    Related: How To Beat Loneliness & Isolation

    Kindness makes a difference to healthcare outcomes

    Defining kindness as action-oriented, positively focused, and purposeful in nature, this sets kindness apart from compassion and empathy, when it’s otherwise often been conflated with those, and thus overlooked. This also means that kindness can still be effected when clinicians are too burned-out to be compassionate, and/or when patients are not in a state of mind where empathy is useful.

    Furthermore, unkindness (again, as defined by this review) was found in large studies to be the root cause of ¾ of patient harm events in hospital settings. This means that far from being a wishy-washy abstraction, kindness/unkindness can be a very serious factor when it comes to healthcare outcomes:

    Read in full: Review suggests kindness could make for better health care

    Related: The Human Touch vs AI, The Doctor That Never Tires

    The gift of health?

    🎵 Last Christmas, I gave you my heart
    Which turned out to be a silly idea
    This year, to save me from tears
    I’ll just get you a Fitbit or something🎵

    Health & happiness go hand in hand, so does that make health stuff a good gift? It can do! But there are also plenty of opportunities for misfires.

    For example, getting someone a gym membership when they don’t have time for that may not help them at all, and sports equipment that they’ll use once and then leave to gather dust might not be great either. In contrast, the American Heart Association recommends to first consider what they enjoy doing, and work with that, and ideally make it something versatile and/or portable. Wearable gadgets are a fine option for many, but a gift doesn’t have to be fancy to be good—with a blood pressure monitoring cuff being a suggestion from Dr. Sperling (a professor of preventative cardiology):

    Read in full: Oh, there’s no gift like health for the holidays

    Related: Here’s Where Activity Trackers Help (And Also Where They Don’t)

    How you use social media matters more than how much

    A study commissioned by the European Commission’s Joint Research Centre found that while the quantity of time one spends on social media is not associated (positively or negatively) with loneliness, they did find a correlation between passive (as opposed to engaged) use of social media, and loneliness. In other words, people who were chatting with friends less, were more lonely! Shocking news.

    While the findings may seem obvious, it does present a call-to-action for anyone who is feeling lonely: to use social media not just to see what everyone else is up to, but also, to reach out to people.

    Read in full: Unpacking the link between social media and loneliness

    Related: Make Social Media Work For Your Mental Health Rather Than Against It

    Gut-only antidepressants

    Many antidepressants work by increasing serotonin levels in the brain; a new study suggests that targeting antidepressants to work only in the gut (which is where serotonin is made, not the brain) could not only be an effective treatment for mood disorders, but also cause fewer adverse side-effects:

    Read in full: Antidepressants may act in gut to reduce depression and anxiety

    Related: Antidepressants: Personalization Is Key!

    Take care!

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  • Neurotransmitter Cheatsheet

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    Which Neurotransmitter?

    There are a lot of neurotransmitters that are important for good mental health (and, by way of knock-on effects, physical health).

    However, when pop-science headlines refer to them as “feel-good chemicals” (yes but which one?!) or “the love molecule” (yes but which one?!) or other such vague names when referring to a specific neurotransmitter, it’s easy to get them mixed up.

    So today we’re going to do a little disambiguation of some of the main mood-related neurotransmitters (there are many more, but we only have so much room), and what things we can do to help manage them.

    Dopamine

    This one predominantly regulates reward responses, though it’s also necessary for critical path analysis (e.g. planning), language faculties, and motor functions. It makes us feel happy, motivated, and awake.

    To have more:

    • eat foods that are rich in dopamine or its precursors such as tyrosine (bananas and almonds are great)
    • do things that you find rewarding

    Downsides: is instrumental in most addictions, and also too much can result in psychosis. For most people, that level of “too much” isn’t obtainable due to the homeostatic system, however.

    See also: Rebalancing Dopamine (Without “Dopamine Fasting”)

    Serotonin

    This one predominantly helps regulate our circadian rhythm. It also makes us feel happy, calm, and awake.

    To have more:

    • get more sunlight, or if the light must be artificial, then (ideally) full-spectrum light, or (if it’s what’s available) blue light
    • spend time in nature; we are hardwired to feel happy in the environments in which we evolved, which for most of human history was large open grassy expanses with occasional trees (however, for modern purposes, a park or appropriate garden will suffice).

    Downsides: this is what keeps us awake at night if we had too much light before bed, and also too much serotonin can result in (potentially fatal) serotonin syndrome. Most people can’t get that much serotonin due to our homeostatic system, but some drugs can force it upon us.

    See also: Seasonal Affective Disorder Strategies

    Oxytocin

    This one predominantly helps us connect to others on an emotional level. It also makes us feel happy, calm, and relaxed.

    To have more:

    • hug a loved one (or even just think about doing so, if they’re not available)
    • look at pictures/videos of cute puppies, kittens, and the like—this triggers a similar response

    Downsides: negligible. Socially speaking, it can cause us to drop our guard, most for most people most of the time, this is not a problem. It can also reduce sexual desire—it’s in large part responsible for the peaceful lulled state post-orgasm. It’s not responsible for the sleepiness in men though; that’s mostly prolactin.

    See also: Only One Kind Of Relationship Promotes Longevity This Much!

    Adrenaline

    This one predominantly affects our sympathetic nervous system; it elevates heart rate, blood pressure, and other similar functions. It makes us feel alert, ready for action, and energized.

    To have more:

    • listen to a “power anthem” piece of music. What it is can depend on your musical tastes; whatever gets you riled up in an empowering way.
    • engage in something competitive that you feel strongly about while doing it—or by the same mechanism, a solitary activity where the stakes feel high even if it’s actually quite safe (e.g. watching a thriller or a horror movie, if that’s your thing).

    Downsides: its effects are not sustainable, and (in cases of chronic stress) the body will try to sustain them anyway, which has a deleterious effect. Because adrenaline and cortisol are closely linked, chronically high adrenal action will tend to mean chronically high cortisol also.

    See also: Lower Your Cortisol! (Here’s Why & How)

    PS: it is also called epinephrine, and chemically different but almost identical in most ways, noradrenaline or norepinephrine

    Some final words

    You’ll notice that in none of the “how to have more” did we mention drugs. That’s because:

    • a drug-free approach is generally the best thing to try first, at the very least
    • there are simply a lot of drugs to affect each one (or more), and talking about them would require talking about each drug in some detail.

    However, the following may be of interest for some readers:

    Antidepressants: Personalization Is Key!

    Take care!

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