Program Details

The research trial is now closed. CancerPEP is available commercially at CancerPEP.com.

CancerPEP is a comprehensive science-based Empowerment Program meant to be combined with the treatment and support provided by the medical system. You will be sent an email and a 3-5 minute ‘PEP’ video every day for six months teaching and encouraging home-based healthy living and connection activities which give you the best chance of recovery and healing. Each week you’ll receive a link to a cooking video +/- other teaching videos, and every month you will have the opportunity to join Drs. Ilie and Rutledge in a confidential zoom meeting with other participants. You may also join our private Facebook group.

Daily Schedule

You’ll be encouraged to do essential PEP activities every day: physical activity, practicing a relaxation technique, following an anti-cancer diet, and connecting with loved ones. We’ll share the science behind these activities and provide practical advice about what you should do every day, and how to transition your lifestyle to become healthier and happier.

Strength training or Yoga: On Mondays and Thursdays you will be emailed the links to 30-minute strength training videos. The program is designed to be done at home using your body weight and elastic bands. You can choose from four levels of difficulty the level best suited for you. The following video shows short clips of each of the 18 exercises used in the program. 

If you have problems with any of these exercises, if you’re recovering from surgery, or if safety to exercise is a concern, you will need to adapt the program to your level of fitness and activity.  Another option, if you feel strength training is too difficult, is to follow one of our yoga videos (one being very gentle, and the other more challenging).

If you believe it’s safe for you to exercise and do the strength training, and you can attest to your own safety to participate in the program then you can start the program. You can also integrate any other strength or aerobic exercise you may already be doing into this program, or add our yoga program on a different day of the week.

We strongly recommend you obtain approval to exercise and do strength training / yoga from a physician or exercise professional before you start the program. It is recommended you modify the program, making it safer and more beneficial for you if you are limited by any physical impediments.

Weekly Schedule

  • Monday focuses on the science of sleep. Though you can’t force yourself to sleep more you can train yourself to improve the quality and quantity of this fundamental activity.
  • Tuesday: How to adopt and maintain Healthy Habits has its own proven method.  Based on Stanford Professor BJ Fogg’s book Tiny Habits, these simple and powerful techniques can change your daily routine, and how you perceive yourself.
  • Wednesday: You will learn how to reduce stress and anxiety, what to do when you’re suddenly overwhelmed, and how to work with the fear of cancer recurrence. You’ll learn to harness your stress reaction to empower yourself on your cancer journey.
  • Thursday: We will teach you how to work with your thoughts, learn Acceptance and Commitment Training which helps you gain psychological flexibility and choose to live a more meaningful and values-based life.
  • Friday will focus on reviewing time-restricted eating, self-compassion, the role gratitude, and other program teaching.
  • Saturday is grocery shopping day, and you’ll receive a link to our weekly cooking video +/- other teaching videos (see below).
  • Sunday: Learn how to develop more inner peace. Based on the secular book Love is Letting Go of Fear, we will follow the secular lessons set out by author Dr. Gerald Jampolsky including practicing forgiveness and letting go of the past.
  • Optional Compliance Survey: Every week we’ll ask you to fill in an online confidential survey capturing the health-promoting activities from the previous week.

Saturday’s Weekly Videos

  1. PEP Cooking Class – Each week we will demonstrate how to prepare one naturally delicious (and easy, cheap and nutritious!) plant-based dishes.
  2. Relationship and Connection Training. The Saturday PEP videos allow more in-depth presentation of subjects such as the IMAGO communication and relating techniques based on “Getting the Love you want” and “Receiving Love” books by Harville Hendrix, PhD and Helen Hunt, PhD founders of thee Imago Relationship Therapy, types of intimacy and love languages based on The 5 Love and apology languages books of Gary Chapman’s, and other techniques of communication with loved ones, friends and family.

Optional: Monthly Zoom Videoconference

Everyone registered for the program who agrees to maintain confidentiality can join us every month (time to be determined). We’ll answer questions, discuss important issues and create of community of support. Come join us when it works for you.

Optional: Facebook Group

You can join a moderated Facebook group, where participants can update their journey, encourage others, and share resources and inspiring posts. 

Optional: Volunteering to Share your Story

We are also looking for volunteer participants who would be willing to share their story with a wider audience via social media. If you’re interested in sharing your story please contact us at info@cancerpep.com to learn more.

Summary

CancerPEP is science-based comprehensive daily home-based program designed to improve your physical and mental health in the short and long term.  We recommend you follow every element of the program in a way that is safe and beneficial for you.