J.D. Moyer

sci-fi author, beatmaker

Can You Greatly Reduce Your Risk of Cancer with Lifestyle Changes?

Collage of mixed fruits and vegetables, MRI, by Wellcome Images.

Collage of mixed fruits and vegetables, MRI, by Wellcome Images.

Cancer. It’s one of the few diseases with a personality. The F*ck Cancer meme is much stronger than the F*ck Heart Disease meme, even though both kill a similar number of human beings. While both diseases can develop with no obvious warning signs, cancer is perceived as a sneakier, meaner disease.

Maybe that’s because cancer is mysterious. There are more than 200 different types, and risk factors and causes are multitudinous: genetics, chemical exposure, radiation exposure (including sunlight), age, certain viruses, smoking, alcohol abuse, lack of exercise … the list goes on.

But cancer isn’t a death sentence. As several of the older members of my family have experienced in the past few years, cancer can be successfully treated. Though my family members used both conventional treatments and lifestyle changes, sometimes cancer goes away with lifestyle changes alone.

About half of people in developed countries will be diagnosed with some kind of cancer in the course of their lives. 100% of middle-aged or older people will have small pockets of abnormal cell growth — microcancers — most of which will be either too slow-growing to ever cause a problem, or will be eliminated by the immune system. And if you get cancer and beat it, the only way you know for sure you are “cured” is when you die of something else.

Nobody is totally safe from cancer, but there are things we can do to improve our chances of not developing the disease in the first place. While genetic risk factors play a significant role, so do environmental (lifestyle) factors. The clinical research is there to prove it. We can prevent cancer (or at least improve our odds) in at least seven ways:

How to Expand Your Cognitive Toolkit

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In this video Stephen Fry calls himself an empiricist. I’m often entertained by Stephen Fry, and empiricism is probably the most useful system of thought invented by human beings to date, but calling yourself an empiricist is akin to calling yourself a wrench.

What do you do when you need to drive a nail through some wood? You could use a wrench, but it’s not the best tool for the job.

Systems of thought are tools. Depending on the problem you want to solve or the goal you want to achieve, you’ll need to use multiple tools in your cognitive toolkit.

This is an idea I keep coming back to. In this 2010 post I looked at empiricism, rationalism, and subjectivism. In this follow up post I wrote about intuition and network analysis as thinking modes, and the third post in the series looks at evolutionary algorithms for problem solving. A more recent post summarizes a number of thinking modes in the context of flexible, persistent problem solving.

Cognitive flexibility is important because it allows us to approach problems and goals in different ways, and pick the best tool  for the job (or use multiple tools, the right one for each part of the job).

But how do you switch modes? Sometimes it’s straightforward, sometimes less so. The list below includes tactics (questions, actions, etc.) for cognitive mode switching (in no particular order). I’ve noted what I think is the core mode in brackets, but many of these tactics could apply to multiple modes. If this list gives you more ideas, please add them in the comments.

No Car Update (Month 2)

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Recently I wrote about our family experiment of not owning or leasing a car. Both Kia and I had owned cars since our early twenties (sometimes our own, sometimes sharing a single vehicle), so it was a real lifestyle shift. Not having a car is also fairly unusual among our demographic (parents, middle-class, SF Bay Area).

We originally intended to do a one-month experiment. At the end of February neither of us had any desire to buy or lease a car, so we continued the experiment by default. We got around by bicycle, walking, public transportation, Lyft, and CityCarShare.

Cost

Our estimated monthly expenses for leasing, maintaining, and driving our Fiat 500 were $440 a month (including lease, service, taxes, fees, gas, tolls, and insurance). Our February no-car transportation costs came to $225. March expenses were slightly higher, as follows:

  • CityCarShare fees – $235
  • Lyft – about $30
  • Amortized bike upgrade – $15
  • Increased public transportation use – about $10

So $290 in total. That’s $150 less than our estimated monthly car expenses with our previous lease (and probably about $200 less than total projected car expenses including the best lease deal we could get today). March is obviously a longer month than February, and we took two long trips to Marin (long in both miles driven and time) which drove up our CityCarShare expense.

It’s a significant savings. If we continue the experiment for the rest of the year, at this point I’d estimate we’d save about $2000.

Convenience

It’s less convenient not having a car in our driveway, but not as inconvenient as I anticipated. Basically it forces everyone in the family to walk or bike more. Short trips, like going to the video store (yes, I still go the video store) or other trips that are within a mile … in the past I sometimes got lazy and drove. Now I walk. Since walking is basically “free time” (for every hour you walk instead of driving or sitting you add an hour to your life, more or less), that’s a good thing. I prefer walking to biking for several reasons, the main one being that walking and thinking go together. Biking and thinking, not so much. Biking demands the full use of your attention to not crash and die (at least for me it does). Also, bike seats (even my new ergonomic one) aren’t that comfortable, and all the locking/unlocking/helmet/bike light business is kind of a drag. Apologies to bike enthusiasts, but I’m on team pedestrian.

Groceries. I have lucked out in this area. Kia, with her XtraCycle cargo bike, does the grocery shopping. We’ll see if she gets tired of it. I’ve been picking up slack by doing more housecleaning.

CityCarShare has been great. Reservations are easy to make (with the exception of the glitches they had on their mobile app in March, but the website booking worked fine), and we’ve been able to reserve a car within half a mile of our house every time we’ve needed one, often at the last minute. The cars are nice too: leather, heated seats, nice sound system, GPS, all the modern car bells and whistles.

Best thing: Kia was driving when one of the car service lights went on. She made a note in the app, parked the car in it’s regular spot, and walked away. No losing half a day (and some amount of money) dealing with a visit to the mechanic!

Not being responsible for a giant expensive hunk of metal gives us both a feeling of freedom.

Our eight-year-old daughter wants us to get a car.

What Makes a Good Coach?

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Photo by Carl R. Jr.

I became interested in the topic of coaching after reading this excellent article in the New Yorker by Atul Gawande, published in 2011. Gawande, a skilled and well-respected surgeon, noticed that he had more or less stopped improving at surgery. Instead of coasting, he chose the path of self-improvement and hired a coach (a retired surgeon and mentor). Though his decision raised some eyebrows in the O.R. (it’s unusual for a practicing surgeon to use a coach), Gawande found numerous areas for small, incremental improvements (how he positioned his elbows, how his lights were placed). This was true even for operations he had successfully performed hundreds of times.

Since then I’ve offered pro-bono coaching services in various areas to a few friends. I was curious … would I enjoy it? Would I be good at it? I did enjoy it, and I think in each case my coaching services were helpful (though not enormously helpful).

Recently I met with a professional business coach, Ellen Ercolini, to learn more about coaching, both as a craft and as a profession. Ellen specializes in helping entrepreneurs and lifestyle businesses* make more money. Unexpectedly, the second half of our meeting turned into an impromptu coaching session for me (my career goals, strategy, how I present myself online, etc.). A short session with a highly-skilled professional coach made me realize just how powerful an insightful coach can be. I left the meeting inspired, and within 48 hours took action on several major projects I’d been putting off (including transitioning this blog from wordpress.com to a self-hosted wordpress.org plugin).

Meeting with Ellen also helped me understand just how deep coaching can go. Not only does Ellen have detailed comprehensive systems in place (both for her own coaching process, and for her clients to implement within their own businesses), but she has a method for categorizing the personality types of her clients, and a corresponding set of motivational/behavioral modification techniques for each type.

Reflecting on what I’ve learned about coaching to date, here’s my current list of what it takes to a be a good coach in a particular area:

  1. A deep understanding of the technical aspects of the craft/sport/business/activity, usually acquired through many years of experience.
  2. A well-tested, constantly-refined teaching system or program (exercises and lessons that result in incremental skill improvement).
  3. The desire and ability to observe closely and provide helpful feedback.
  4. The desire and ability to understand different personality types and what methods and communication style motivates each type.

My “A-ha!” moment was realizing that I personally lack the desire to try and understand what approaches best motivate different types of people. I’m interested in motivation in the abstract (especially for my fictional characters), but the nitty-gritty of applying various psychological techniques to motivate other people just isn’t my thing. It doesn’t fascinate me. It does fascinate people like Ellen Ercolini (for her, I think, clients are like puzzles waiting to be solved), and that’s a big part of what makes her an effective coach.

Hiring a Coach

I’m definitely open to the idea of hiring a writing coach, but first I want to experience what it’s like to work with a professional editor. Editing and coaching have some overlapping areas (another thing that Gawande discusses in the New Yorker article), and a good editor may function something like a coach. I’ll report back once I have more to share.

Would I hire a coach in another area? If I get more serious about racquetball, I would consider it, but at the moment I’m learning in leaps and bounds from watching youtube videos and getting tips from more experienced players. Same with chess. But if/when I hit a plateau, hiring a coach will be my first move if I wanted to break through to the next skill level.

Have you hired a personal coach? For what? Was it helpful? I would really like to know.

*  What does lifestyle business mean? It’s a controversial term, sometimes used derogatorily to refer to businesses that aren’t startups (businesses that aren’t trying to massively scale and maximize revenue at any cost). I use the term with a positive connotation — a profitable business that doesn’t entirely take over your life. As 37 Signals co-founder David Heinemeier Hansson points out, the direct correlation between hours worked and income is an antiquated notion. In the modern economy you can work very little and makes gobs of money, or vice versa. There is no virtue (or even necessarily profit) in overwork. I consider my own freelance database consulting to be a lifestyle business; I work <20 hours a week and have time to write fiction, write this blog, spend as much time as I want in the music studio, spend time with my family and friends, and play tabletop RPG games. I’ve been asked why I haven’t jumped into the startup game (I have technical skills, I know people in the startup world, I live in the Bay Area). Because I like my life, and I don’t need more money.

New Release: Jondi & Spesh – Love Over Laps EP (and free download)

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I have a new tech house release out this week with Spesh: Love Over Laps EP. Four tracks, all 115bpm, with many parts and beats shared amongst them (could play quite nicely with each other in the context of a longer mix).

Just found out today the release is a Beatport Staff Pick in the Tech House genre, which is nice. Thanks Beatport, we like you too!

Only available on Beatport for now — will go into general release (iTunes, amazon.com, Spotify, etc.) in a couple weeks.

It was great to get back in the studio with Spesh. We had a good time, and took our time with it. A few of the tracks had over a dozen iterations. Quite a few parts cut, but many ended up recycled in one of the other tracks on the EP. Very organic, very groove-centric. We used the 303 for round, warm bass tones (acid house not so much, though we couldn’t resist a little knob-tweaking in Bare Knuckle Champ).

For those interested, the gear involved was:

  • Arturia Minibrute (analog synth)
  • Roland TB-303 (analog synth, MIDI-adapted)
  • Battery 4 (virtual drum machine from Native Instruments)
  • Massive (virtual synth from Native Instruments)
  • Kontakt 5 (virtual synth from Native Instruments)
  • Oddity 2 (virtual synth from GeForce)
  • Halion 4 (virtual sampler)
  • Cubase 8 (sequencer/DAW from Steinberg)

If you want to join the Loöq Records mailing list, you can download one of the tracks from the EP here. You can also listen/subscribe to our monthly Loöq Radio podcast on iTunes.

Blog posts I’m working on (titles may change):

  • Reinforce the Behavior, Not the Result
  • How I Experimented With Coaching and Decided Not to Continue
  • Update On No-Car Experiment ($, Fitness, etc.)

Thanks for reading/listening! Follow me on Twitter for updates and infotainment.

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