Actively avoid lifestyle factors such as obesity, smoking, heavy alcohol consumption, and physical inactivity, as these are known to increase inflammation and DNA damage, which are well-known cancer initiators.
Reduce consumption of refined sugar, such as that found in sugar-sweetened beverages, because it can significantly increase inflammation biomarkers like C-reactive protein, leading to increased DNA damage.
Consume enough magnesium, richly found in green leafy plants, to support DNA repair processes, as enzymes crucial for DNA repair require this mineral.
Incorporate regular physical activity, including both aerobic and resistance training, into your routine, as exercise has been shown to lower serum IGF-1 levels by causing muscles to take up IGF-1.
Explore periodic prolonged fasting, specifically 4-5 day fasts, to induce cellular cleanup (autophagy) and reduce IGF-1 levels, potentially offsetting cancer risk and improving longevity biomarkers.
If physically inactive, consider adopting a more plant-based diet with less or no meat, as this may be more ideal for managing essential amino acid intake and IGF-1 activity.
If consuming meat, especially for those who exercise intensely, try to time its consumption with your bouts of exercise, as this correlation might mitigate some negative effects.
Adopt a dietary approach where plants are typically the main course and meat is treated as a side item, promoting a balanced intake.
When choosing to eat meat, prioritize wild Alaskan salmon to obtain marine omega-3 fatty acids, which are beneficial and challenging to acquire from other dietary sources.
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