A metabolism researcher shared 2 simple things he does to reduce his cancer risk

• Dr. Charles Brenner runs a lab exploring the relationship between metabolism and disease.
• Some lifestyle factors can damage metabolic function and increase the chances of developing cancer.
• He shared two lifestyle habits he maintains for longevity and reducing his cancer risk.

Dr. Charles Brenner studies the complex relationship between our metabolism and disease — but his lifestyle habits are remarkably simple.

Brenner, who runs a lab at a City of Hope cancer center in California, researches NAD, which he previously described to told Business Insider as the "central catalyst of all living things."

Brenner compared NAD's function to the copper wiring in an electric car. While food is fuel, NAD is what transforms that fuel into energy and other enzymatic reactions like DNA repair, Brenner, 64, told Business Insider.

While NAD naturally depletes as we age, research suggests certain lifestyle factors — like not moving around enough or eating too many ultra-processed foods — lowers levels faster, putting us at risk of developing diseases like type 2 diabetes, heart failure, and cancer.

It's something Brenner thinks about in his personal life, given his work as a researcher.

"Getting older and being in a job where I work in an office most of the time, the most important thing is physical activity," he said, along with watching his diet. "Our food and work environment is very conducive to weight gain," which is linked to an increased risk of health issues, including cancer.

Brenner shared the two habits he follows for greater longevity, including by reducing his cancer risk.

He varies his movements, from Orangetheory to dog-walking

Brenner said that "it's easier to be sedentary than to be active," thanks to our modern lifestyles.

"Most humans no longer hunt or gather, which are very energy-demanding kinds of activities," he said. "We're paying to go to a gym, to be in an environment where we have to lift things because that's not part of our lifestyle anymore."

As such, Brenner tries to move around as much as he can, including changing up his workout routine so that he stays consistent.

"I tend to get a little bored with whatever gym thing I do, every six to 12 months," he said. "I've done Orangetheory, I've done hot yoga, I tried Pilates, right now I'm doing weight training. I hike a lot. I play tennis and go skiing."

His family helps him pack in even more steps throughout the day. Brenner's wife is a "seriously athletic" marathon runner, and they sometimes run together. He also has two stepsons and two dogs.

"Chasing around kids or grandkids is great, getting a dog is great," Brenner said. "It forces you into a physical activity."

He focuses on vegetables and avoids diet trends

Brenner doesn't follow most diet trends, particularly the ones circulating on social media.

"Look at actual Super Agers, the people who live beyond 100 or 110, none of them follow these prescriptive programs — taking 50 different supplements or restricting fat," he said.

Instead, he keeps his diet simple. Brenner more or less follows a version of the Mediterranean diet, considered the best in the world. "Vegetables are good," he said. "I would say that Mom's advice is generally the best thing to do for longevity."

He focuses on lean protein sources like poultry and fish alongside a lot of plants, which provide fiber and crucial nutrients. His favorite meals include fish, grilled vegetables, and fresh bread, or a homemade pizza with tomato sauce, artichoke hearts, olives, anchovies, and chili flakes (sans cheese, as he is lactose-intolerant).

It all ties into his bigger philosophy around longevity and cancer risk reduction: Stick to the basics.

"People successfully age by being physically active, staying socially connected, eating good food, and not obsessing about the small things," he said.