Here’s my whole story, up to date:

I’m 69 y/o with prebiopsy PSA of 7.8 and 3, 4 & 5 PIRAD lesions based on an Oct ‘23 mpMRI.

An MRI guided TRUS found 7/15 cores positive…five 3+3 (5-10%) & two 3+4 (10-20%).

Decipher Grid CG Model “Low Risk" @ 0.22.

Began AS in Nov ‘23, running 3-5k’s/wk and a whole plant food diet, until I reached my BMI goal of 22.5-23.0 in Feb ‘24.

I’m not a great fan of specialized diets, but now I eat a balanced diet to maintain my 162 lbs (5’ 11”); which I’ve done for the last 16 months.

I do believe one should target a BMI of 22-23 to help slow PCa progression.

The dietary changes I continue to maintain include: morning Matcha Tea, homemade Ezekiel bread, dark berry smoothie lunch and home grown broccoli sprouts every night with whatever I’m having for dinner (salmon, chicken or grass fed beef…all included)…snacks include unsalted nuts, dark chocolate and fruit.

Always include my afternoon glass of red wine, red peppers/carrots & hummus and some sort of spicy cheese and whole wheat crackers 😉

PSA dropped 25% after 4 mths and has stayed constant around 5.8 - 6.2 for the last 16 mths.

My current PSA density is ~0.135; a drop from the prebiopsy level of ~0.18.

My 12 mth mpMRI showed PIRAD 3 & 4 lesions were not visible and the PIRADS 5 lesion had shrunk and its T2 & DWI/ADC signals were reduced from “moderate” to “mild”.

In Mar ‘25 I modified my running regiment to 20k per week in Zone 2. My latest PSA (May ‘25) was lowest since diagnosis 5.8.

If one takes up running it’s critical to ensure one stays injury free!

I always wear Hoka Bondi 8’s (super cushioning) and only run on a rubberized track.

My change to Zone 2 running is also a move in the safety direction and a tremendous way to build endurance.

My current AS plan calls for annual mpMRI’s.

Currently, I only plan to have another biopsy if my annual mpMRI’s shows confirmed lesion progression, over my previous mpMRI’s.

My urologist says, in my case, “Why risk another biopsy unless there’s demonstrable cause?