How Much of Cancer Is Actually Preventable with Cancer Biologist Dr. Joe Zundell
- Dr. Mary Pardee
- Feb 21
- 4 min read
In this episode, I sat down with Dr. Joe Zundell, a cancer biology expert and science communicator, to talk about what actually reduces cancer risk, and what’s just online hype.
Dr. Joe Zundell is an educator and a well published cancer biologist. His research focuses on the metabolic and epigenetic mechanisms which promote cancers with the intent to provide better treatments in the clinic.
After losing his mother to cancer at a young age, Dr. Zundell is leading a movement to embolden others with an effective biological education within a system that provides more confusion than it does clarity. His mission is to provide his education in cancer biology to open minded individuals enabling implementation of better choices to reduce cancer risks.
Big Picture: Is Cancer Just “Bad Luck”?
How much of cancer is modifiable?
Joe reframed the usual “genetics vs environment” debate as:
Modifiable vs non-modifiable risk
~50–90% of cancer risk may be modifiable (depending on environment, access to resources, and socioeconomic status)
~10% of cancers are strongly hereditary
That doesn’t mean genetics don’t matter. It means that for most people, behavior and environment play a significant role.
Important nuance: What’s modifiable depends heavily on socioeconomic status and access to food, healthcare, education, and safe environments. Prevention advice without context isn’t helpful.
The Biggest Misconception About Cancer Prevention
Joe’s take:
“People think they can biohack their way to good health.”
Social media promotes:
Single supplements
“Anti-cancer” powders
But cancer prevention is rarely about a magic bullet. It’s about boring, consistent fundamentals- sleep, exercise, nutrition, stress management ect.
Diet: The Highest Impact Levers
Fiber Intake (especially for colorectal cancer)
This was one of the strongest points in the episode.
The average American consumes ~10–15g of fiber/day
Stronger risk reduction signals appear around 25–30g/day
Benefits may extend up to ~40g/day (hard to reach without intentional effort and very likely to cause gas/ stomach upset at this level)
Reduce Ultra-Processed Foods (UPFs)
Why they matter:
Hyper-palatable → easier to overeat
Linked to obesity and diabetes
Obesity & diabetes are associated with at least 13 different cancers
Often low in fiber, low in micronutrients, high in added sugar
Red Meat vs Processed Meat
Risk appears higher with processed meats than lean red meat.
Processed meats often contain preservatives (nitrites/nitrates) and high salt.
High-heat cooking (char/grill marks) forms carcinogenic compounds.
Alcohol
Joe was very clear:
Alcohol is a carcinogen.
Beer. Wine. Liquor. All of it.
Even 1–2 drinks per day may increase absolute lifetime cancer risk by ~1–5% which is actually pretty significant if you take into consideration someone's lifetime risk of cancer.
That’s significant.
Mechanistically:
Alcohol → acetaldehyde → cellular damage
Chronic exposure → liver fibrosis → cirrhosis → liver cancer
Also linked to pancreatic cancer and other types of cancer
There is no truly “safe” level—only lower and higher risk.
Exercise: Why It Actually Works
Joe explained two major mechanisms:
1. Immune System Support
2. Metabolic Health
Exercise improves:
Insulin sensitivity
Energy utilization
Metabolic regulation
Sedentary lifestyle is a known cancer risk factor.
Better metabolic health = lower risk pathways.
Sleep Disruption
Joe called sleep disruption a carcinogen, but made an important clarification:
Not all carcinogens carry equal risk.
Example:
Alcohol = carcinogen
Smoking = carcinogen
Significant sleep disruption = carcinogen
That doesn’t mean they’re equally dangerous.
Severe sleep disruption contributes to:
Obesity
Diabetes
Circadian dysregulation
Possibly neurological disease
Environmental Factors Worth Addressing
Radon Testing
Radon is a radioactive gas strongly linked to lung cancer.
Joe’s recommendation:
Test homes before purchase
Retest periodically
Many states offer free kits
Water Quality (Especially Private Wells)
Private wells may have:
Arsenic
Heavy metals
Key takeaway:
Test regularly, not just once.
Air Filters
Especially helpful if:
Poor ventilation
Urban air exposure
Also: change HVAC filters regularly.
Smoke Inhalation (Any Kind)
Joe was passionate here.
If you light something on fire and inhale it, you increase the risk of cancer
Cigarettes. Cigars. Herbal “boutique” smokes. Anything combusted.
Artificial Sweeteners (Yes, We Talked About Coke Zero)
Joe’s take:
Artificial sweeteners are not killing you.
You would need extreme doses to see meaningful risk signals.
Final Takeaways: Cancer Prevention Hierarchy
If you want the highest-impact moves:
Don’t smoke (anything).
Limit or avoid alcohol.
Exercise consistently.
Prioritize sleep.
Increase fiber intake.
Reduce ultra-processed food intake.
Test for radon if you own a home.
Address obvious environmental exposures.
Maintain a healthy body composition
Not sexy. Not viral. But real.
If you enjoyed this breakdown and want more evidence-based prevention content, make sure you’re subscribed to the podcast and my newsletter.
We’ll keep cutting through the noise.
Visit Dr. Joe Zundell website here or follow him on instagram here
For more evidence-based health insights subscribe to the Modrn Wellness podcast and follow @dr.marypardee on Instagram.
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