00:00:00 Introduction 00:01:47 Why exercise should be effortful 00:02:33 How to meaningfully reduce risk of cancer 00:06:22 What type of exercise is best? 00:07:59 How exercise reduces risk—even for smokers and the obese 00:10:48 Weekend-only exercise 00:13:49 150 vs. 300 minutes per week (more is better—up to a point) 00:16:03 Why pre-diagnosis exercise matters 00:19:09 Why resilience to cancer treatment starts with exercise 00:21:01 Why low muscle mass drives cancer death 00:23:58 Why BMI fails to measure true obesity 00:27:51 Why daily activity isn't enough (structured exercise matters) 00:29:34 Breaking up sedentary time—do ‘exercise snacks’ help? 00:31:50 Supplements vs. exercise 00:32:32 Where exercise fits with chemo and immunotherapy 00:35:30 Why rest is not the best medicine 00:41:20 Aerobic vs. resistance 00:42:11 How chemotherapy patients were able to put on over a kilogram of muscle 00:42:13 How weight training improves 'chemo completion' 00:44:41 Why exercise creates vulnerability in cancer cells (limitations do apply) 00:47:09 Why exercise might be crucial for tumor elimination 00:53:03 Why cardio may be better at clearing tumor cells 00:56:18 When cancer spreads quickly—and when it doesn't 00:57:43 Why liquid biopsies may prevent over-treatment 01:02:56 Exercise-sensitive vs. exercise-resistant cancers 01:06:06 Prostate cancer therapy—why strength training matters 01:08:10 When exercise is the only therapy—does it work? 01:09:26 Why HIIT reduces PSA in prostate cancer 01:11:40 Avoiding over-treatment—can exercise buy you time? 01:12:00 Why high-intensity exercise boosts anti-cancer biology 01:13:11 Turning a diagnosis into a wake-up call 01:16:11 Why oncologists are rethinking exercise 01:18:50 Why exercise eases anxiety about cancer—proven psychological benefits 01:25:00 Before, during, and after treatment 01:27:02 Why exercise is unique among cancer therapies 01:28:16 Why cancer patients stop exercising—the risky mistake almost everyone makes 01:30:41 How to get sedentary cancer patients exercising (realistically) 01:33:15 The $1 million case for including exercise 01:34:56 Why recurrence trials haven't convinced doctors—yet 01:37:36 The bottom-line message 01:37:55 The myth of a cancer panacea (exercise included) 01:44:07 What's the best $50 investment for staying active? 01:44:40 Only 15 minutes per day—what’s the best anti-cancer exercise?