The Survivorship Pyramid
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‍1. The Foundation: Medical Follow-Up

‍At the base of the pyramid are the essentials. Your medical team is your anchor. Continue regular follow-ups with your oncologist and care team, including physical exams and imaging tailored to your case. Accountability and vigilance start here.

This tier (which includes exercise, diet, stress, and sleep) is just as important as the foundation. By embracing regular physical activity, you significantly reduce the risk of recurrence . Start simple: aim for 8,000 to 10,000 steps three times a week. That’s about three hours of moderate activity weekly—the minimum recommended by the American Medical Association, based on robust research. From there, build an exercise routine that works for you. Hate the gym? No problem. Prefer not to do cardio? Also fine. There are countless ways to stay active—find what brings you joy and stick to it.

‍2. Movement: The Power of Exercise

‍This tier is just as important as the foundation. By embracing regular physical activity, you significantly reduce the risk of recurrence. Start simple: aim for 8,000 to 10,000 steps three times a week. That’s about three hours of moderate activity weekly—the minimum recommended by the American Medical Association, based on robust research. From there, build an exercise routine that works for you. Hate the gym? No problem. Prefer not to do cardio? Also fine. There are countless ways to stay active—find what brings you joy and stick to it.

‍3. Nutrition: Fuel for Healing

‍I won’t endorse a trendy diet here. Instead, I’ll point to what the evidence tells us: a Mediterranean-style diet—with a daily caloric balance, low animal fat, and high amounts of olive oil, fish, vegetables, fruits, whole grains, and legumes—offers long-term protection and supports overall health. Avoid processed foods, fast food, and packaged snacks. Choose fresh, whole ingredients. Pair lean proteins or plant-based sources with colorful vegetables and healthy fats. There’s more to come in future newsletters.

‍4. Sleep & Stress Management: The Hidden Pillars

‍These two are tightly connected. Stress can rob you of sleep, and poor sleep can amplify stress. Both impact your immune system and slow your body’s ability to recover fully. Yes, life is demanding. We need to work, pay bills, and put food on the table—especially the nutritious kind we just discussed. But healing requires rest. It also requires space to process what you’ve been through. If you’re struggling to find your rhythm again, you’re not alone. Whether it’s anxiety, low energy, or simply feeling off—it’s okay to ask for help. Talk to a therapist, ideally someone trained in survivorship care. You don’t need to carry this alone. Tom Brady once said, when asked how he’d handle retirement: “I’ll need professional help. I’ll need a therapist.” If the greatest quarterback of all time isn’t afraid to get help, neither should you be. And don’t forget your sleep: aim for 7–8 hours each night to allow your immune system the time it needs to repair and regenerate.

‍5. The Bonus Tier: Hormesis

‍This level includes lifestyle practices that gently challenge the body to adapt and strengthen. Hormesis is the concept that small, controlled stressors can trigger powerful biological responses. Cold exposure (like cold showers), intermittent fasting, and sauna therapy are examples. When practiced correctly, they can activate your immune system and cellular repair processes.

‍6. The Tip of the Pyramid: Supplements

‍At the very top—like the cherry on the cake—are supplements. Are they essential? No. Not compared to everything we've already discussed. But some may offer additional support in recurrence prevention. We'll dive deeper into that in future issues.

‍A New Chapter

‍This is just the beginning of our Survivorship series. Together, we’ll explore each tier of the pyramid and build a sustainable, empowering lifestyle that supports healing and longevity.Thanks for reading. Let’s get to work—your best life is still ahead.

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