Most men don’t talk about prostate health until something goes wrong. But nutrition, movement, stress management, and small daily habits can dramatically influence prostate health—before, during, and after cancer treatment.

In this special holiday-season episode of the If You Are My Brothers Podcast, host Reggie Hicks sits down with two experienced oncology dietitians—Valerie Buckley and Alison Sturgill—to break down the myths, truths, and practical everyday strategies that help men protect their prostate, reduce inflammation, and support long-term survivorship. This episode is filled with actionable advice, myth-busting clarity, and encouraging, realistic strategies for men on every step of the prostate cancer journey.

Key Takeaways

1. Don’t fear food. Food is not the enemy; confusion is. Nutrition is one piece of a larger lifestyle picture—exercise, mental health, bone health, and stress management all matter.

2. The “sugar feeds cancer” myth hurts more than it helps. Avoiding all sugar can lead to weight loss, low energy, and making treatment harder. Added sugars should be limited—but natural sugars in fruit, dairy, and balanced meals are essential fuel.

3. Supplements aren’t magic, and some can be harmful during treatment. Saw palmetto, NAC, antioxidant megadoses, and over-the-counter blends can interfere with radiation or medications. Always tell your doctor exactly what you’re taking.

4. ADT (hormone therapy) increases risks for weight gain, bone loss, and metabolic syndrome. This makes strength training, vitamin D, and calcium monitoring, and reducing inflammatory foods, especially important.

5. Small daily changes beat drastic diet overhauls. Examples: • Swap whole milk for 1% • Use a smaller plate • Add a 10-minute walk • Eat before holiday meals.

6. Exercise reduces cravings and improves treatment tolerance. Even simple movement boosts mood, energy, and helps maintain healthy weight and muscle.

7. Single men can still succeed—there are real tools available. Meal kits, frozen dietitian-designed meals, grocery guides, and simple sheet-pan recipes make healthy eating achievable.

8. The holidays don’t have to derail your health. Portion control + movement + not waiting until the meal to eat = better outcomes. And yes—save room for dessert without guilt.

9. Give yourself grace. Cancer is complex. This is not your fault. Focus on progress, not perfection.

Featured Expert Resources

1. AICR — American Institute for Cancer Research Evidence-based nutrition, recipes, and cancer-prevention resources. 🔗 aicr.org

2. Prostate Cancer Foundation — Nutrition & Lifestyle Guide Downloadable patient-friendly guide covering diet, exercise, and survivorship. 🔗 pcf.org

3. Oncology Nutrition Dietetic Practice Group: Find an oncology-specialized dietitian in your region.

Episode Action Steps for Men

✔ Tell your doctor about ALL supplements you take.

✔ Start small: one diet change + one movement change.

✔ Manage inflammation: reduce saturated fat, processed meats, sugary drinks.

✔ Stay hydrated, especially during radiation.

✔ Plan holiday meals instead of “saving up.”

✔ Ask your treatment center if a dietitian is available.

✔ Use meal kits, frozen meals, or prepped meals if you’re single or busy.

✔ Treat food as medicine—but also as joy. Eat the rainbow.

Support the Work

If You Are My Brothers is a 501(c)(3) nonprofit dedicated to prostate cancer awareness, storytelling, and health action.

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