A 46-year-old fitness coach, with a body fat percentage of just 12%, who runs every morning, performs weight training, and strictly controls his diet, was recently diagnosed with early-stage lung adenocarcinoma during a company health check. Shocked, he asked his doctor, “I work so hard to stay healthy—why did I get cancer?”
Dr. Liao Ji-Ding, a hematology and oncology specialist at Linkou Chang Gung Memorial Hospital, explained that extreme exercise alone does not guarantee health. True health comes from “long-term, comprehensive, and stable” efforts across multiple aspects of life.
Dr. Liao shared the case on Facebook: the coach reportedly wakes up early daily for runs and weight training, sleeps only five hours a night, and maintains a strict diet. “I’ve invested almost all my time in health, yet I still got cancer,” the coach said, visibly upset.
Dr. Liao emphasized that many people mistakenly believe that regular exercise and low body fat automatically equate to good health. In reality, health is the result of consistent, multifaceted habits over time.
Health Is More Than Exercise
Sleep, stress, emotions, genetics, and environmental toxins are all factors that influence cancer risk. The coach’s chronic sleep deprivation—just five hours per night—is far below the recommended seven to nine hours. Studies show that sleeping less than seven hours increases lung adenocarcinoma risk by 17%, and chronic insomnia or early waking raises risk by 11–15%.
According to Taiwan’s Health Promotion Administration, 23.5% of adults experience insomnia, meaning roughly four million people in Taiwan face sleep deficiency similar to the coach.
Dr. Liao has seen many patients who appear healthy on the surface but are on the brink of serious health issues. He likens health to a marathon: sustained, balanced habits—including diet, exercise, sleep, and stress management—are key, not short-term extremes.
The “Negative Compounding” of Poor Habits
Dr. Liao shared a case of a man in his early 30s hospitalized with severe diabetes complications. The patient had grown up drinking sugary beverages, sitting idle after school, and rarely exercising. Over two decades, these small daily habits accumulated like “negative compounding,” resulting in severe health consequences by age 30.
Five Daily Habits for True Health
Drawing inspiration from Warren Buffett, who emphasizes consistency in his work, Dr. Liao recommends applying the same principle to health. The five essential habits:
- Balanced Diet: Focus on whole foods, vegetables, and fruits; limit processed, high-sugar, and high-fat foods.
- Regular Exercise: Find enjoyable physical activity, aiming for at least 150 minutes of moderate exercise per week.
- Sufficient Sleep: Strive for seven to nine hours nightly and maintain a consistent sleep schedule.
- Stress Management: Practice relaxation techniques and find personal ways to relieve stress.
- Avoid Smoking and Excessive Alcohol: Even if not everyone develops cancer, eliminating these habits has immediate health benefits.
Dr. Liao also stresses the importance of regular check-ups and cancer screening. Early detection, such as low-dose CT scans (LDCT) for the lungs, can catch diseases at a treatable stage.
Find Your Health Allies
Just as Buffett credits his success to his trusted partner Charlie Munger, Dr. Liao advises finding “health allies”—supportive individuals or groups who encourage and keep you accountable. These can include family, friends, like-minded communities, or a professional healthcare team.
Building a “Health Safety Margin”
Health is inherently uncertain—genes, environment, and unexpected illnesses can’t be fully controlled. Like Buffett maintaining cash reserves for financial security, Dr. Liao advises building a “health safety margin”:
- Strong Physical Foundation: Accumulate resilience through healthy habits.
- Regular Health Checks: Detect issues early before they escalate.
- Adequate Sleep and Rest: Ensure recovery to maintain immunity and overall health.
- Positive Mindset: Manage stress and cultivate optimism to bolster mental resilience.
Even though it’s impossible to prevent all illnesses, actively investing in health reduces risks, improves quality of life, and strengthens the ability to face future challenges—this is the essence of a health safety margin.
