This video, titled "Men Over 40? Listen Up. Prevention of Prostate Cancer," by Dr. Deb Ford, explains how men can reduce their risk of prostate cancer, which affects one in eight men in the United States. Dr. Ford emphasizes that lifestyle choices, not just genetics, play a huge role in preventing this disease. She provides six science-backed strategies focusing on diet, hormone balance, vitamin D optimization, weight management, exercise, and natural supplements. The video also highlights the importance of epigenetics, stating that daily choices can turn genes on or off, influencing disease development.
Key Takeaways
1
Lifestyle choices significantly influence the risk of prostate cancer, despite factors like age and genetics.
2
Eating anti-inflammatory foods like cruciferous vegetables, cooked tomatoes (for lycopene), green tea, pomegranates, garlic, and onions can help prevent prostate cancer.
3
Balancing hormones naturally by reducing exposure to environmental estrogens, increasing fiber intake, and strength training can support prostate health.
4
Optimizing vitamin D levels through sun exposure and D3 K2 supplementation is crucial, as low vitamin D is linked to aggressive prostate cancer.
5
Managing weight and blood sugar by reducing sugar and refined carbs, eating more protein and fiber, and incorporating intermittent fasting and walking after meals can lower prostate cancer risk.
6
Regular exercise, including strength training and walking, boosts testosterone, lowers inflammation, and improves overall prostate health.
7
Natural supplements like Saw Palmetto (SPTO), zinc, lycopene, curcumin, green tea extract, and DIM can support prostate health when combined with a healthy lifestyle.
8
Prostate cancer develops over time in an environment shaped by daily choices, making every decision about diet, sleep, stress, and toxin avoidance important for prevention.
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0:02
Hello friends, it's Dr. Deb Ford,
0:04
dietician and doctor of clinical
0:06
nutrition, and I want to thank you for
0:09
tuning in to today's nutrition with
0:11
another empowering message on how to
0:15
make you healthy again. We've talked
0:17
about hormones, heart health, metabolic
0:20
health, detoxification, so much more.
0:23
But today's topic is for the men out
0:26
there and for the women who care deeply
0:29
about the men in their lives. Today
0:31
we're going to talk about an important
0:33
subject, prostate cancer prevention.
0:37
Now, before your eyes glaze over and you
0:39
assume this is for someone much older or
0:42
someone else, let me assure you this is
0:46
something every man over 40 should know
0:50
and every man under 40 should be aware
0:53
of so they can build resilient habits.
0:57
Because the good news is you have so
0:59
much more control than you think.
1:01
Prostate cancer affects one in eight men
1:04
in the United States. Much the same risk
1:08
as women have for breast cancer. But
1:10
while some factors like age and genetics
1:14
can't be changed, many of the biggest
1:16
risk factors are lifestyle related and
1:20
the genetics can often be turned off. So
1:25
today I'm going to give you six natural
1:28
sciencebacked
1:30
doable strategies that can reduce your
1:32
risk and improve your overall health for
1:36
the heart, for the brain, for
1:37
everything. These are not gimmicks.
1:39
These are things I teach in my practice
1:41
and these are strategies that will
1:43
support not just your prostate, but your
1:46
energy, your mood, your metabolism, and
1:49
longterm vitality. So let's get into it.
1:52
All of these are associated with the
1:54
three big health challenges we face
1:57
today. Oxidative stress, chronic
2:00
inflammation, and insulin resistance.
2:03
The big three disease-causing
2:05
conditions. The good news is you can do
2:08
so much with diet and lifestyle. And
2:11
those are the biggest contributors to
2:12
reverse it. Yeah, genetics may set the
2:15
stage, but the choices you make will
2:18
turn those genes on or off.
2:22
We used to think genes were our destiny.
2:26
That if cancer or heart disease ran in
2:29
your family, you were just waiting for
2:31
the shoe to drop. That's old science.
2:35
Forget about it. Don't listen to that
2:37
anymore. Science now says epigenetics.
2:41
The science of epigenetics. That's it.
2:44
That is the end all be all. We now know
2:47
genetics is simply not true. It's
2:50
outdated science. Genetics, yeah, they
2:52
may load the gun, but epigenetics pulls
2:55
the trigger. And that trigger is
2:57
influenced by your daily choices. What
3:00
you eat, how you move, how you sleep,
3:04
even how you manage stress. It's all
3:07
those things that are affecting your
3:11
genes. And if your DNA
3:14
is like computer hardware, your
3:17
epigenetics are like the software that
3:20
decides which part of that program can
3:23
get read, copied, or silenced. That
3:26
means you're not stuck with your family
3:27
history. You have incredible power to
3:30
turn protective genes on and risky ones
3:34
off because research
3:38
and they should be screaming this at the
3:40
top of the tower. Research shows that
3:44
only about five maybe 10% of diseases
3:47
are directly caused by an inherited
3:50
genetic mutations. That means 90 to 95%
3:55
are influenced by the environment and
3:57
lifestyle. Things like diet, movement,
3:59
stress, sleep, toxins, infections,
4:02
mindset, even vitamin D. All of those
4:05
affect. And when someone carries a gene
4:07
variant associated with a disease like
4:11
the Bracka gene for breast cancer,
4:13
whether that gene gets expressed or
4:15
stays silent depends largely on
4:18
epigenetics.
4:20
the biological signals influenced by
4:23
daily choices, daily exposures.
4:28
In other words, genes aren't your fate.
4:30
They're just like the loaded blueprint,
4:32
but you're the contractor. And with the
4:34
right inputs, you build a healthy,
4:37
resilient body, even if your genetic
4:40
deck isn't perfect. So, I'm going to
4:42
dive in here and give you the tools to
4:45
create super health. And these are the
4:47
very tool I wish my father had since he
4:52
was sure that he was going to get
4:54
prostate cancer like his father who
4:56
smoked and did. So number one of course
5:01
my favorite eat to fight inflammation.
5:04
So it's like building a prostate
5:07
protective plate. Food isn't just fuel.
5:10
Like we say it is information. It's
5:13
what's talking to your genes, your
5:15
hormones, and your cells, telling them
5:17
how to function. So, when it comes to
5:19
prostate cancer, we want foods that are
5:21
going to lower inflammation, reduce
5:23
oxidative stress, support detox of
5:26
hormones, and help the immune system
5:30
stay sharp. So, what does that look
5:31
like? Number one, cruciferous vegetables
5:36
like broccoli and Brussels sprouts and
5:38
cauliflower. They're loaded with
5:41
sulfurophane which helps support detox
5:44
and turns off those cancerpromoting
5:46
genes. Cooked tomatoes rich in lycopine.
5:51
We've known this for decades. Lycopine
5:55
concentrates in the prostate and reduces
5:59
inflammation.
6:00
Lycopine. So tomato sauce, not tomatoes.
6:04
It has to be cooked with a little bit of
6:06
oil, olive oil of course. And research
6:08
shows a reduction in rates of prostate
6:11
cancer and progression. Then of course
6:15
green tea packed with EGCG has another
6:18
one of those wonderful polyphenols, one
6:20
of those 28,000 phytonutrients why we
6:23
eat plants to begin with. But that
6:26
polyphenol in green tea does help slow
6:30
prostate cancer progression. Another
6:32
one, pomegranates. Either the juice or
6:35
extract has been shown to slow rising
6:38
PSA levels in men with early prostate
6:41
cancer. We have several supplements that
6:44
target that one. It's beautiful. And of
6:46
course, eating lots of garlic and
6:47
onions, not only heart healthy, but
6:50
contain sulfur compounds that support
6:53
detoxification. And of course, things
6:55
you want to cut back on, charred or
6:58
grilled meats, they're going to create
7:00
compounds linked to cancer risk. So,
7:03
even though we're thinking grilling out
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a lot this summer, maybe not so much.
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And if you do, marinate.
7:11
Also, we want to limit highfat dairy and
7:13
processed meats. Both increase
7:16
inflammatory markers. It's a given in
7:19
research that both of these, high dairy
7:22
and processed meats, are linked to an
7:24
increase in hormone related cancers for
7:27
both men and women. And of course, my
7:30
big bugaboo, sugar and refined carb,
7:32
they kind of spike insulin, promote fat
7:35
storage, both of which are tied to a
7:37
higher cancer risk. And of course, sugar
7:39
feeds cancer if you haven't gotten that
7:41
message. So, every time you eat, you're
7:44
either feeding disease or fighting it.
7:47
So, choose foods that help your body
7:50
protect itself. Okay. Now, we're going
7:53
to balance hormones naturally. There's a
7:56
myth out there that testosterone causes
7:59
prostate cancer. Simply not true. It's
8:01
the imbalance like with all things, you
8:04
know, especially when you have excess
8:06
conversion of testosterone to DHT,
8:10
dihydrotestosterone
8:13
or converting to estradiol. Yeah. Form
8:16
of estrogen. Those can fuel prostate
8:19
cell growth. And men often as they age
8:23
make less testosterone and they convert
8:26
more to the DHT and estrogen. They also
8:29
tend to store more fat which also
8:32
produces more estrogen. Now if you let
8:34
me dive in a little bit more to this
8:36
one. In fat cells there's an enzyme
8:39
called aromatase that converts
8:42
testosterone to estrogen.
8:45
testosterone pills or injections,
8:48
pellets, whatever, that's not
8:49
necessarily answer because that can all
8:52
come with side effects. And you've got
8:54
that aromatase in the fat cells that's
8:56
just going to convert it to estrogen.
8:58
So, at the result, you got a hormonal
9:01
imbalance, a storm that can increase
9:04
cancer risk, lower libido, add belly
9:07
fat, and it just tank energy. So, here's
9:10
how you support hormone balance
9:13
naturally. that'll just make you feel
9:15
better all the way around. Number one,
9:17
you got to reduce environmental
9:19
estrogens. We call them xenoestrogens
9:23
because they have the structure and they
9:26
act like estrogen in our body. You're
9:28
talking plastics,
9:31
plastic water bottles, heating anything
9:33
in plastic, eating out, you're going to
9:36
get a lot of exposure to foods in
9:39
plastic. So, we need to detox the
9:41
environment. Look for things more in
9:44
their natural state. Choose natural
9:47
personal care. Avoid pesticide laden
9:50
foods. They're going to be the synthetic
9:52
estrogens, those xenoestrogens that can
9:55
sneak in and mess with your hormone
9:57
balance. Another really good way is to
10:00
eat a lot of fiber. That's going to help
10:02
your body bind and eliminate some of
10:04
those used up hormones that can cause
10:07
more of an imbalance. You got to watch
10:10
parabens and phalates. Read the labels.
10:13
I was looking at a family member's
10:16
sunscreen the other day and boy, right
10:18
there at the top, it had parabens in it
10:21
and I said, "Oh my gosh, you don't want
10:22
prostate cancer in 20 years. Switch
10:25
things out." And eating organic whenever
10:27
possible, especially when you're talking
10:29
dairy or meat. Supporting liver detox.
10:32
There again, the cruciferous vegetables
10:35
and high fiber flax, chia, vegetables,
10:39
legumes. Getting enough zinc. Lifting
10:43
weights is a great way to naturally
10:45
boost testosterone and decrease fat
10:48
storage. Two to three times a week.
10:51
Doesn't take long. 10, 15 minutes. You
10:53
got it. You might want to think about
10:56
supplementing DIM or I3C.
11:01
If you have signs of estrogen dominance,
11:04
loss of chest muscle and increase in
11:07
chest fat, that's a good sign there that
11:09
you may want to think about that. So,
11:12
you don't have to micromanage your
11:14
hormones, but you do have to support
11:16
your body's ability to keep them in
11:19
balance. Third thing, really important,
11:22
optimize your vitamin D. Vitamin D is
11:25
really a hormone more than a vitamin
11:27
because it plays a role in cell growth
11:30
regulation, immune defense, hormone
11:33
production, and even the prevention of
11:36
many types of cancer. Low vitamin D is
11:40
associated to higher rates of aggressive
11:44
prostate cancer. And most men,
11:47
especially those who live north of
11:49
Atlanta, who are overweight or dark
11:52
skinned, work indoors, or wear
11:54
sunscreen, are deficient. I recommend
11:58
getting your blood level tested. You
12:00
want to be somewhere between 60 and 80.
12:02
You want to supplement with D3 K2. And
12:06
how much depends on the lab value that
12:08
you had. Combine it with magnesium
12:10
because that's going to help activate
12:12
your vitamin D. and get 20 minutes of
12:15
midday sun without sunscreen whenever
12:17
possible. This is one of the simplest
12:20
things you can do to reduce cancer risk.
12:22
Support your immune system, protect your
12:24
bones, your heart, your mood. Genetics
12:26
plays a role here. I think both my
12:29
father and grandfather had the gene that
12:32
inhibits vitamin D activation, and I
12:36
inherited that one. So, I need to keep
12:38
my vitamin D's levels just a little bit
12:41
higher. That is where genetic knowledge
12:44
is helpful and I can help you with that
12:46
if you are inclined to dive into your
12:48
genetics. Kind of a fun thing. I like
12:50
it. It's good to know some of these
12:52
things, but none of my genes that were
12:56
supposed to be active are active. It was
12:58
the epigenetics that really is the
13:00
kicker. Okay, fourth thing. Got to keep
13:03
moving here. managing your weight of
13:05
course and blood sugar because as we've
13:08
talked about all the time is belly fat
13:12
just isn't stored energy. It's
13:14
hormonally active. It makes inflammatory
13:17
compounds. It makes hormones. It
13:20
releases all sorts of things that
13:22
promote insulin resistance. And insulin
13:25
resistance is one of the most important
13:29
risk factors for prostate cancer. It's
13:32
also linked to fatigue, brain fog, high
13:35
triglycerides, and other cancers,
13:38
dementia, heart disease, liver disease,
13:40
gallbladder disease, and so much more.
13:42
Sugar is the devil. Here's how you can
13:45
lower it. And it's not hard. You just
13:48
eliminate or reduce sugar. Just don't
13:50
have sweetened beverages, and you just
13:52
skip the refined carbs. The more you
13:55
pick the carbs and starches, the better
13:57
your health's going to be. I guarantee
13:59
it. Eat more protein, more fiber, more
14:01
healthy fats, more veggies. You are
14:03
going to rock it. And you might want to
14:05
try intermittent fasting. See if it's
14:07
appropriate for you. But at least go 12
14:10
hours overnight with a fast that
14:14
improves insulin sensitivity better than
14:16
just about anything except weight
14:18
training. Walk after meals to lower
14:21
blood sugar. And if you don't have time
14:23
to do that, do some squats. Slow squats.
14:29
I've proven this with my CGM. It's going
14:31
to bring down that postpandial blood
14:33
sugar like nothing else. Also, must
14:36
strength train two to three times a
14:38
week. And you don't have to get ripped.
14:40
You just want to stay metabolically
14:41
flexible and keep those muscles taking
14:44
the sugar up like sponges. You got to
14:46
move your body. Men who exercise
14:48
regularly have lower rates of aggressive
14:51
prostate cancer, fewer urinary symptoms,
14:54
and better hormone profiles. And that
14:56
doesn't mean you have to run marathons.
14:58
You just got to walk, especially after
15:00
meals. Do that strength training to get
15:02
a standing desk or take breaks after
15:05
sitting a long time. Bonus there.
15:08
Exercise boosts testosterone, lowers
15:11
inflammation, reduces stress, improves
15:13
sleep. Oh my gosh, all that. And it does
15:16
also protect your prostate. So, now
15:18
let's talk about natural supplements.
15:22
They're not going to replace a bad diet.
15:26
They're here to fill in the gaps and
15:29
support key functions. And the first
15:32
five are critical for success. Those
15:36
first five that I went over, those are
15:37
the things that are really important.
15:39
But some of my favorites are also, and
15:41
they are just loaded with research.
15:43
SPTO, that's going to block DHT. Zinc,
15:47
men need more zinc. Lycopine, especially
15:51
for high-risisk men. Curcumin, my
15:54
favorite, BCM 95, never changes. I love
15:56
it. I think it's one of the most
15:58
important things we can do daily. Green
16:01
tea extract. You can take a capsule or
16:03
drink three cups a day. Then, DIM will
16:07
help process estrogens down the safest
16:10
pathway. As always, you got to choose
16:13
high quality, good grade, and ideally
16:16
get guidance from your personal labs.
16:18
Final thoughts, gentlemen. the impact it
16:21
has on your health, on your confidence,
16:24
your quality of life, and being there
16:28
for your family. That is no small thing.
16:33
The truth is prostate cancer does not
16:36
happen overnight. It develops over time
16:40
in an environment that either supports
16:42
health or supports disease. And that
16:46
environment, it's one you can shape.
16:48
Every bite you take, every hour of sleep
16:51
you get, every walk around the block,
16:53
every ounce of stress you release, every
16:56
toxin you avoid, it all matters. Start
16:59
with one change. Stack up the wins. And
17:03
if you're ready for more support, I'd
17:04
love to help you build a personalized
17:06
plan. If you want guidance and some lab
17:08
testing
17:10
because real prevention is not about
17:13
dodging disease or early screening. It's
17:17
about building vitality from the inside
17:21
out.
17:22
Thanks for listening and here's to a
17:25
strong, sharp, and healthy future.
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Men Over 40? Listen Up. Prevention of Prostate Cancer
Deb Ford DCN RDN
33 views
Jul 10, 2025
17:29
Today we’re talking about prostate cancer prevention. Now before your eyes glaze over or you assume this is just for someone older or someone else, let me assure you: this is something every man over 40 should know — and every man under 40 should be aware of so you can build resilient habits. Because- The good news? You have more control than you might think. Prostate cancer affects 1 in 8 men in the United States. Much the same as the risk women have for breast cancer. But while some factors like age and genetics can’t be changed, many of the biggest risks for prostate cancer are lifestyle-related. And the genetics can be turned off. So today, I’m giving you 6 natural, science-backed, and do-able strategies that can help reduce your risk and improve your overall health. These aren’t gimmicks. These are things I teach in my practice. And these strategies will support not just your prostate, but your energy, mood, metabolism, and long-term vitality