Dr. Peter Attia’s 10 Science-Backed Strategies to Prevent Cancer

Cancer isn’t just bad luck—it’s a game of probabilities. And Dr. Peter Attia, one of the sharpest minds in longevity and health optimization, has laid out the blueprint for stacking the odds in your favor. No fluff, just high-impact, actionable steps that could literally save your life. Here’s how to bulletproof yourself against cancer.

1. Keep Fasting Insulin Below 5 uIU/mL

   High insulin levels are linked to increased cancer risk. Aim to keep your fasting insulin under 5 uIU/mL by following a low-glycemic diet, exercising regularly, and prioritizing metabolic health.

   
   

2. Maintain Low Body Fat (Sub-20% for Men, Sub-25% for Women)

   Excess adipose tissue is a breeding ground for inflammation and cancer-promoting hormones. Optimize your diet and strength training to keep body fat levels in check.

   
   

3. Prioritize Strength Training (3-5x/Week)

   Resistance training reduces insulin resistance and chronic inflammation—both major cancer risk factors. Lift heavy, focus on compound movements, and stay consistent.

   
   

4. Optimize Vitamin D Levels (40-60 ng/mL)

   Low vitamin D is linked to higher cancer risk. Get sunlight, eat vitamin D-rich foods, and supplement with 2,000-5,000 IU daily if necessary.

   
   

5. Avoid Seed Oils & Processed Foods

   Highly processed foods and industrial seed oils (soybean, corn, canola) create systemic inflammation, which fuels cancer growth. Stick to whole, nutrient-dense foods.

   
   

6. Intermittent Fasting (16:8 or One 24-Hour Fast Weekly)

   Fasting triggers autophagy, a cellular clean-up process that removes damaged cells before they become cancerous. Experiment with daily time-restricted eating or occasional 24-hour fasts.

   
   

7. Prioritize Sleep (7-9 Hours/Night)

   Chronic sleep deprivation messes with immune function and increases cancer risk. Get consistent, high-quality sleep in a dark, cool room.

   
   

8. Avoid Excessive Alcohol (Max 1-2 Drinks/Week)

   Alcohol is directly linked to several cancers, including breast and liver cancer. If you drink, keep it minimal—better yet, cut it out entirely.

   
   

9. Get Regular Bloodwork & Cancer Screenings

   Early detection is everything. Get regular blood tests to track inflammation markers (CRP, HbA1c) and do age-appropriate cancer screenings (colonoscopies, mammograms, PSA tests).

   
   

10. Manage Chronic Stress Through HRV & Meditation

    Stress isn’t just in your head—it’s biochemical. High cortisol levels promote inflammation and suppress immune function. Track heart rate variability (HRV) and use meditation or breathwork to lower stress.

Cancer prevention isn’t about a magic pill—it’s about stacking daily habits that tip the odds in your favor. Implement these 10 strategies, track your health data, and take control of your longevity. Small changes today could mean extra decades tomorrow. Stay optimized.

Disclaimer: This post is for informational purposes only and does not replace medical advice. Always consult a qualified healthcare professional for personalized recommendations.