I've Done 9,000 Colonoscopies. Here's How I Lower My Own Risk.

Summary

Dr. Will Bulsiewicz shares six habits he uses to lower his colorectal cancer risk, drawing on his experience performing about 9,000 colonoscopies and his own family history. He says the habits may be useful even if you don’t adopt all of them: in the study he describes, each habit was associated with lower risk, and the largest improvement came from moving from none to one.

Six Habits to Consider

• Move your body regularly. Aim to be active most days. Weight training, walking, carrying groceries, and playing with kids all count; a gym isn’t required.
• Eat more fiber and plant foods. The video reports that adding 10 grams of fiber a day was associated with about 10% lower colon cancer risk, and eating three servings of whole grains a day with about 17% lower risk. Bulsiewicz uses “plant-based” flexibly, including eating patterns such as Mediterranean or flexitarian diets.
• Maintain a healthy weight. The speaker identifies excess body fat as a strong risk factor and emphasizes that weight-related habits are not simply a matter of willpower.
• Cut back on sugary drinks, fast food, and ultra-processed foods. The speaker says research on their direct links to colorectal cancer is still developing, but these foods can make weight management harder. One suggested first swap is replacing sugary drinks with water, sparkling water, unsweetened tea, or black coffee.
• Limit alcohol. The video reports an association between each 10 grams of alcohol per day and about 7% higher colon cancer risk. Bulsiewicz treats alcohol as an occasional pleasure rather than a routine.
• Reduce red and processed meat. Processed meats—including deli meat, bacon, sausage, and hot dogs—are presented as a key target. Red meat is also discussed as a possible risk. If eliminating these foods feels unrealistic, start by making them occasional. Bulsiewicz says this is the dietary change he would prioritize.

The video also notes that calcium may help explain the association between dairy and lower colorectal cancer risk. Dairy is optional; alternatives listed by the speaker include calcium-set tofu, fortified soy milk, bok choy, collard greens, white beans, and tahini.

Screening and Practical Next Steps

• Get screened at the recommended time. The video says average-risk adults in the United States should start at 45; people with a family history may need to start earlier. Bulsiewicz had his colonoscopy at 41 because of his family history.
• Consider a stool test if you won’t have a colonoscopy. The speaker says it is better than no screening, while noting that colonoscopy can detect and remove polyps during the same procedure.
• Contact a doctor about warning signs at any age. These include blood in the stool, a persistent change in bowel habits, unexplained weight loss, or low iron without a clear cause.
• Don’t let prep concerns stop you from discussing screening. Bulsiewicz says his own gut microbiome recovered within about two weeks and that splitting the prep into two doses may be gentler. He offers a free prep guide, but viewers should consult their clinician about their own preparation.

He encourages viewers to choose one change to begin this week rather than trying to overhaul everything at once.

Presenter and Sources

• Presenter: Dr. Will Bulsiewicz
• Sources mentioned: World Cancer Research Fund; World Health Organization; a study following nearly 67,000 adults; and a large randomized colonoscopy trial.