November 19, 2025 • 31 mins
You’ve heard that certain foods can help lower your risk of cancer coming back — but why and what ones are the best?
Most supplements actually start from plants — sulforaphane from broccoli, polyphenols from berries, catechins from green tea — but when we isolate them into capsules, we lose the teamwork that makes food so powerful.
In this episode of The Flourish After Cancer Podcast, Dr Megan Bernard, ND, shares how phytonutrients — the natural compounds plants create to protect themselves also protect you. She explains why whole-food synergy often outperforms isolated nutrients and highlights four foods proven to help reduce cancer and recurrence risk.
⚠️ This is a must-listen if: • You’ve been told to “eat healthy” but aren’t sure what that means after cancer • You rely on supplements and wonder if they’re enough • You want to lower inflammation and balance hormones naturally • You’re curious what the best diet is to block cancer
💊 In this episode, you’ll learn: • What phytonutrients are and how they block cancer-promoting pathways • How whole foods can create stronger protection than single supplements • The four powerhouse food groups every survivor should eat regularly • How fiber supports detoxification, hormones, and gut health • When supplements do make sense — and how to use them wisely
💡 You’ll leave this episode with:- A science-based understanding of why real food is your best daily defense
- Confidence to simplify your plate — and still make it powerfully anti-cancer
- Easy ways to turn everyday meals into tools for recovery and prevention
- Free Masterclass — The 3 Keys to Effective Anti-Cancer Nutrition: https://FlourishAfterCancer.com/nutritionmasterclass
- Free Blood Work Clarity Guide: https://flourishaftercancer.com/bloodworkclarity
- Instagram: @MeganBernardND
- Facebook: @MeganBernardND
- Website: https://FlourishAfterCancer.com
- Book a Free Roadmap Call: https://flourishaftercancer.com/nextsteps
Medical Disclaimer: The information in this podcast is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Please consult with a qualified healthcare provider before making changes to your diet, medications, or lifestyle.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
There is a sort of phytonutrient synergy whenever you're eating the whole foods.
(00:05):
Basically, these phytonutrients will work as a team.
For example, broccoli isn't just the sulforaphane, which is compound that's made from the glucosinolates basically.
It's not just the sulforaphane in the broccoli that is beneficial.
There's also a me settin, which helps to activate certain pathways.
It helps with antioxidant, antiinflammatory impact.
There's cetin and broccoli.
(00:26):
There's I three C, also known as indul three carbinol.
Um, that helps with estrogen metabolism.
Uh, Glucco Annin, which is the precursor to Sulforaphane, one of the glucosinolates that supports detoxification.
So just taking sulforaphane and thinking that it's gonna kill cancer cells is not necessarily going to do what we expect it to do.
Instead, it is very important to focus on the whole food because you're getting the mere setin, the I three C, the other Glucco floran, and those are also gonna have the beneficial impacts on your body, not to mention the fiber.
(00:57):
The vitamins and minerals, which are called co-factors, so don't let anyone tell you that food doesn't matter.
It absolutely does matter. 15 00:01:32,737.622192999 --> 00:01:40,867.622193 So the focus of this episode is to teach you about four specific foods or food groups that we typically recommend for our clients because they have. 16 00:01:41,482.622193 --> 00:02:06,592.622193 What seems to be the greatest impact when it comes to blocking cancer, causing cancer cells to die? Whether it's mostly cell studies, animal studies, and if you're looking at population human studies, we can see that whenever people consume these foods, they tend to have the greatest reduction in cancer recurrence risk, or the greatest chance at never getting cancer in the first place, which we then extrapolate that information and apply it to someone who has had cancer. 17 00:02:07,117.622193 --> 00:02:19,957.622193 Also potentially if you're still in treatment, if you still have active cancer, then it could help you as well because it could potentially help kind of target some of the cancer killing pathways to help your body, to fuel itself, to heal and to fight off cancer as well. 18 00:02:20,587.622193 --> 00:02:28,247.622193 So basically there's just about four groups of powerhouse foods that we're gonna talk about today and there's a lot of reasons these foods are beneficial. 19 00:02:28,667.622193 --> 00:02:31,637.622193 And the big one being that they contain fiber. 20 00:02:31,667.622193 --> 00:02:32,777.622193 Fiber has a lot of benefits. 21 00:02:32,777.622193 --> 00:02:45,17.622193 I'm gonna do a whole episode of fiber at some point, but it helps with everything from improving bowel movements to remove excess or hormones like estrogen from the body, as well as just removing things that we just don't typically want in our body. 22 00:02:45,47.622193 --> 00:02:48,377.622193 So that's what bowel movements really good for, and that's of course helped apply fiber. 23 00:02:48,917.622193 --> 00:02:53,777.622193 The other things is that they can contain a lot of vitamins and minerals, which have a lot of different impacts on our body. 24 00:02:54,452.622193 --> 00:02:59,222.622193 The big thing I wanna talk about are the phytonutrients, and these are kind of the focus of today. 25 00:02:59,822.622193 --> 00:03:07,622.622193 These are basically an extra layer of bioactive compounds that plants actually make to protect themselves. 26 00:03:07,832.622193 --> 00:03:14,697.622193 But it just so happens that whenever we eat these plants, those compounds that they've made to protect themselves will also protect us, which is pretty darn cool. 27 00:03:15,527.622193 --> 00:03:22,127.622193 And there are thousands of different phytonutrient compounds, but most of them do fall within a few key families. 28 00:03:22,127.622193 --> 00:03:24,587.622193 And again, this is not an all-inclusive list. 29 00:03:24,587.622193 --> 00:03:32,417.622193 There's a lot of different things that could be put on this list, but I'm just gonna go through a couple of them and their relationship to the way that they impact cancer. 30 00:03:32,987.622193 --> 00:03:37,517.622193 So polyphenols you may have heard of, they're found in things like berries, green tea. 31 00:03:38,222.622193 --> 00:03:47,402.622193 The main job of polyphenols, which are like a type of antioxidant, is that they reduce inflammation and they can actually protect our DNA from any pro oxidative damage. 32 00:03:47,672.622193 --> 00:03:49,52.622193 So there's many ways they can do that. 33 00:03:49,112.622193 --> 00:03:50,942.622193 I just kind of get people to picture it like. 34 00:03:51,322.622193 --> 00:03:55,922.622193 They got little ninjas that are the antioxidants and they have little ninja stars. 35 00:03:55,922.622193 --> 00:04:05,102.622193 And if there's any noxious pro oxidative bubbles coming our way, then the ninja stars get thrown and pop them before they get any opportunity to hit the cells and cause some cancers changes within them. 36 00:04:05,102.622193 --> 00:04:13,82.622193 So if I ever talk about ninjas, I'm usually talking about antioxidants or if any of our flourishers ever talk about ninjas, it's antioxidants in general. 37 00:04:13,142.622193 --> 00:04:18,542.622193 Partic particularly The polyphenols though, tend to have a greater impact on protecting DNA. 38 00:04:19,262.622193 --> 00:04:20,852.622193 Reducing inflammation, protecting DNA. 39 00:04:21,572.622193 --> 00:04:29,942.622193 Another family would be the flavonols and flavonoids, and typically these are found in onions, apples, citrus. 40 00:04:29,942.622193 --> 00:04:37,142.622193 Again, there's a bunch of different foods that they're found in, but these are kind of like, they're, these foods are more known for their flavonols and flavonoids. 41 00:04:37,632.622193 --> 00:04:42,372.622193 And basically how the flavonols flavonoids work is they calm oxidative stress. 42 00:04:42,402.622193 --> 00:04:45,252.622193 Again, basically just working as an anti-inflammatory pathway. 43 00:04:45,762.622193 --> 00:04:49,272.622193 Also regulate how our cells grow and repair. 44 00:04:49,632.622193 --> 00:04:53,202.622193 And you may already know how cancer is kind of like excessive cell growth. 45 00:04:53,442.622193 --> 00:05:01,182.622193 And often these cells become damaged and they can't properly repair themselves, which leads them to more vulnerable pathways that are more cancer inducing. 46 00:05:01,392.622193 --> 00:05:11,52.622193 So if we can properly repair and grow our cells using these flavonols and flavonoids, then we're gonna have a decreased risk of them becoming cancer over time. 47 00:05:11,712.622193 --> 00:05:14,382.622193 The other group that I wanna talk about just briefly are the carotinoids. 48 00:05:15,807.622193 --> 00:05:21,247.622193 These are basically the the things in foods that are more orange or red or yellow. 49 00:05:21,247.622193 --> 00:05:22,957.622193 That would be the carotinoids that you're seeing. 50 00:05:22,987.622193 --> 00:05:31,447.622193 'cause a lot of these polyphenols, poly nutrients, sorry, are quite nutrients are going to be what's giving a lot of the fruits and vegetables their color too. 51 00:05:31,687.622193 --> 00:05:36,607.622193 And the color is part of the protective mechanisms of the plants, which is again, protective in our own bodies. 52 00:05:36,937.622193 --> 00:05:42,397.622193 So the carotinoids, like betacarotene, lycopene, they're typically in carrots, tomatoes. 53 00:05:43,207.622193 --> 00:05:45,787.622193 They help to protect cell membranes. 54 00:05:46,27.622193 --> 00:05:52,867.622193 And again, if we have damaged cell membranes, then that's gonna cause more damage inside the cell and then they don't repair themselves. 55 00:05:52,867.622193 --> 00:05:54,367.622193 Things just go haywire. 56 00:05:54,757.622193 --> 00:05:55,897.622193 Cancer is super complex. 57 00:05:56,177.622193 --> 00:05:59,627.622193 So if we can have more carotinoids are gonna help to repair the cell membrane. 58 00:05:59,897.622193 --> 00:06:05,417.622193 Carotinoids can be especially helpful post-treatment whenever we're trying to heal from chemo radiation surgery. 59 00:06:05,627.622193 --> 00:06:09,927.622193 So they can be very beneficial especially to heal the cell membranes that have been damaged from treatment. 60 00:06:10,737.622193 --> 00:06:13,827.622193 And also Carotinoids are great at helping with our immune defenses. 61 00:06:14,487.622193 --> 00:06:21,527.622193 And contrary to co popular belief, I believe it is a made up story that carrots are helpful for eyesight. 62 00:06:21,527.622193 --> 00:06:24,167.622193 I think it was some sort of wartime story that. 63 00:06:24,527.622193 --> 00:06:29,687.622193 Kind of put extra fear in the enemy saying that, oh, these people ate so many carrots, have great eyesight. 64 00:06:29,807.622193 --> 00:06:30,437.622193 That's not real. 65 00:06:31,557.622193 --> 00:06:34,977.622193 But I mean they still have retinoids, which can be beneficial for the eyesight. 66 00:06:34,977.622193 --> 00:06:42,537.622193 But in general, when we're looking at what we're looking at when it comes to cancer recovery and recurrence prevention, we're looking at cell membrane repair and immune defenses. 67 00:06:42,537.622193 --> 00:06:48,12.622193 'cause if your immune strong, basically your immune system's gonna go and find and fight cancer cells before they become a problem that gets rid of them. 68 00:06:49,257.622193 --> 00:06:51,417.622193 Glucosinolates, which are one of my favorite ones. 69 00:06:51,417.622193 --> 00:07:03,887.622193 And if you've ever heard of broccoli being a very strong anti-cancer food, it's because typically of the, the glucco glycosylate in it basically they are sulfur rich compounds in cruciferous vegetables like broccoli. 70 00:07:05,57.622193 --> 00:07:19,277.622193 They are what makes the broccoli stinky, and that stinkiness is a very powerful way to basically detoxify so at a very simple, simple terms to remove and metabolize hormones just to support the overall function of the liver. 71 00:07:19,847.622193 --> 00:07:21,527.622193 That is what glucosinolates do. 72 00:07:21,677.622193 --> 00:07:29,177.622193 That sulf free stinky stuff is good for helping with liver enzyme activity and me metabolism of hormones. 73 00:07:30,32.622193 --> 00:07:36,902.622193 The last one I'm gonna talk on, talk about today is a little bit more of a stinky category, which are the organal sulfur compounds. 74 00:07:36,902.622193 --> 00:07:52,642.622193 These are in garlic, onions they support liver detoxification and in many mostly cell lab studies, they have direct anti-tumor activities, meaning that they can go and cause the cells to die, hitting certain pathways in the way that the cells replicate or stop replicating. 75 00:07:52,642.622193 --> 00:07:53,422.622193 Stop turning over. 76 00:07:53,917.622193 --> 00:07:59,617.622193 Or just cause apoptosis, which is that program cell death that we want whenever we want to kill off these cancer cells. 77 00:08:00,157.622193 --> 00:08:09,37.622193 So just to recap, we've got the polyphenols, the flavonols and flavonoids, the carotinoids, the glucosinolates, and the organ sulfur compounds. 78 00:08:09,277.622193 --> 00:08:18,367.622193 And again, this is like there's, this is so few, there are so many different kind of families that are involved in the phytonutrient kind of category. 79 00:08:18,617.622193 --> 00:08:20,27.622193 But these are some of my favorites. 80 00:08:20,27.622193 --> 00:08:25,967.622193 They tend to be the ones that are most talked about, and they tend to be potentially even the more powerful ones that are active against cancer. 81 00:08:27,487.622193 --> 00:08:39,797.622193 Overall, what their main jobs are to do is to go turn off signals that might be pro cancer growth, like chronic inflammation, excessive harmful estrogen activities oxidative, DNA damage. 82 00:08:39,797.622193 --> 00:08:47,777.622193 All these things are gonna be turned off by a lot of these compounds and they can even turn on protective pathways like detoxification, immune surveillance. 83 00:08:48,37.622193 --> 00:08:50,557.622193 As well as encouraging healthy cell death. 84 00:08:50,767.622193 --> 00:08:52,987.622193 So that's how they have an impact on cancer. 85 00:08:53,167.622193 --> 00:08:57,307.622193 That's why we know that a lot of these foods that contain higher amounts of these are more anti-cancer. 86 00:08:57,547.622193 --> 00:09:09,57.622193 And this is why we totally encourage our clients all the time to make sure that they're including these daily, at least if they can, at least couple times a week as best as they possibly can, get them in as much as possible. 87 00:09:09,207.622193 --> 00:09:11,577.622193 And I'll go through what those foods are exactly, because. 88 00:09:11,962.622193 --> 00:09:12,892.622193 They are powerful. 89 00:09:12,892.622193 --> 00:09:19,132.622193 That can be very beneficial to reducing the risk of cancer coming back as we have seen in cell animal and even human research. 90 00:09:19,132.622193 --> 00:09:21,382.622193 So don't let anyone tell you that food doesn't matter. 91 00:09:21,382.622193 --> 00:09:22,462.622193 It absolutely does matter. 92 00:09:23,332.622193 --> 00:09:35,662.622193 One last thing I wanna talk about, which I think is still important, and I hope you do too before I dive into the specific foods, is how there is a sort of phytonutrient synergy whenever you're eating the whole Foods. 93 00:09:35,972.622193 --> 00:09:38,372.622193 Basically these phytonutrients will work as a team. 94 00:09:39,57.622193 --> 00:09:49,217.622193 For example, broccoli isn't just the active glycosylate, which are in it, like the Sulforaphane, which is a like a, a, a byproduct or a compound that's made from the glucosinolates. 95 00:09:49,727.622193 --> 00:09:53,147.622193 Basically, it's not just the sulforaphane in the broccoli that is beneficial. 96 00:09:53,477.622193 --> 00:09:57,527.622193 There's also a me setin, which helps to activate certain pathways. 97 00:09:57,527.622193 --> 00:09:59,867.622193 It helps with antioxidant, anti-inflammatory impact. 98 00:09:59,867.622193 --> 00:10:01,127.622193 There's corin and broccoli. 99 00:10:01,367.622193 --> 00:10:04,577.622193 There's I three C, also known as Indul three carbinol. 100 00:10:04,947.622193 --> 00:10:06,927.622193 That helps with estrogen metabolism. 101 00:10:07,257.622193 --> 00:10:12,937.622193 Glucco annin, which is the precursor to sulforaphane, one of the glucosinolates that supports detoxification. 102 00:10:12,937.622193 --> 00:10:18,577.622193 So a lot of the time what we find is we do this lab research, we do this cell or animal studies. 103 00:10:18,667.622193 --> 00:10:27,97.622193 We find that sus sulforaphane is cancer killing and super beneficial against certain types of cancers in these small animal or cell culture studies. 104 00:10:27,97.622193 --> 00:10:28,657.622193 And I think they're great, very important. 105 00:10:28,897.622193 --> 00:10:32,287.622193 But then what happens is companies will come in. 106 00:10:32,947.622193 --> 00:10:42,77.622193 Take the sulforaphane and basically just concentrate it in a pill and then give it to a human and expect the same results which could be beneficial. 107 00:10:42,347.622193 --> 00:10:46,607.622193 Or we might do research in humans showing that people who eat more broccoli have benefits. 108 00:10:46,727.622193 --> 00:10:54,827.622193 We look into that research, find out that the broccoli contains higher amounts of sulforaphane, so that must be what's doing the anti-cancer impacts. 109 00:10:55,97.622193 --> 00:11:00,887.622193 But the fact of the matter is that it's not just the sulforaphane in the broccoli having this impact on humans. 110 00:11:01,202.622193 --> 00:11:05,882.622193 Also, you're not just a layer of cells or you do not metabolize things the same as a mouse. 111 00:11:06,92.622193 --> 00:11:12,572.622193 So just taking sulforaphane and showing and thinking that it's gonna kill cancer cells is not necessarily going to do what we expect it to do. 112 00:11:13,112.622193 --> 00:11:21,122.622193 Instead, it is very important to focus on the whole food because you're getting the mere setin, the I three C, the other Glucco, annin and things like that. 113 00:11:21,392.622193 --> 00:11:26,312.622193 And those are also gonna have the beneficial impacts on your body, not to mention the fiber. 114 00:11:26,687.622193 --> 00:11:29,687.622193 The vitamins and minerals, which are called co-factors. 115 00:11:29,687.622193 --> 00:11:36,317.622193 These are things that work alongside these phytonutrients in order to activate them or to kind of, increase their dose. 116 00:11:36,317.622193 --> 00:11:38,957.622193 Basically without adding more, they can help them to work better. 117 00:11:39,587.622193 --> 00:11:39,647.622193 So. 118 00:11:40,472.622193 --> 00:11:46,712.622193 This is a big reason why I do think supplements are beneficial, and I'll show you where they have a place in just a second. 119 00:11:46,952.622193 --> 00:11:56,642.622193 But I want you to really, truly hone in on the fact that you eating Whole Foods is probably even better than taking that supplement that you want to take to kill cancer. 120 00:11:56,852.622193 --> 00:11:59,427.622193 So I want you to fuel the power in eating the food. 121 00:12:00,52.622193 --> 00:12:07,762.622193 I want you to do the supplement sometimes as well, but I just feel like people forget how powerful the food can be 'cause you get caught up on the pill forms. 122 00:12:07,762.622193 --> 00:12:12,332.622193 'cause we kind of relate them to the feeling of how medications are so, black or white. 123 00:12:12,332.622193 --> 00:12:13,412.622193 They work, they don't work. 124 00:12:13,602.622193 --> 00:12:14,982.622193 They work really well when they do work. 125 00:12:14,982.622193 --> 00:12:17,862.622193 So if we take a supplement form of something, it must work really well as well. 126 00:12:17,867.622193 --> 00:12:22,782.622193 But I want you to remember how many different other compounds are within the food that you're eating. 127 00:12:23,82.622193 --> 00:12:23,982.622193 The whole food. 128 00:12:24,517.622193 --> 00:12:28,747.622193 How it might contain sulforaphane, but it also contains a bunch of other things that are super beneficial as well. 129 00:12:28,777.622193 --> 00:12:31,237.622193 So I won't hound on that too much faster or too much further. 130 00:12:31,547.622193 --> 00:12:44,987.622193 But I just want you to understand that eating well is probably doing it better than the supplement, but there are still opportunities to include a supplement that can have a, an add up beneficial impact that can be very useful tools. 131 00:12:45,677.622193 --> 00:12:56,897.622193 For example, we do have some flourishers come in and they just can't tolerate cruciferous vegetables, whether it's in the beginning and we're still working on their gut health and they can't digest it or legitimately they just don't like the taste. 132 00:12:57,17.622193 --> 00:13:01,127.622193 I understand that sulfur doesn't smell great, and to some people it just doesn't taste great. 133 00:13:01,127.622193 --> 00:13:03,497.622193 So having broccoli is probably not very palatable. 134 00:13:03,767.622193 --> 00:13:07,37.622193 Maybe the way that you were brought up, it wasn't something that you were used to eating. 135 00:13:07,37.622193 --> 00:13:07,892.622193 You had different taste buds. 136 00:13:08,612.622193 --> 00:13:19,22.622193 I usually hope that over time we can get people to like these foods and include them more into their nutrition plan, and it does tend to happen more often than you think, or we're getting really good at hiding it and they're making really cool food. 137 00:13:19,22.622193 --> 00:13:23,792.622193 Things like you can put it in your, like cauliflower rice in your smoothies, for example. 138 00:13:23,792.622193 --> 00:13:26,252.622193 A lot of people might not taste it, but everyone's a little bit different. 139 00:13:26,582.622193 --> 00:13:36,812.622193 So if you really can't tolerate or you really don't like the taste of certain foods, but you want some of the benefits from the phytonutrients that you would typically get from those foods, then having a supplemental form could be beneficial. 140 00:13:37,697.622193 --> 00:13:40,907.622193 There could also be opportunities for us to target specific pathways. 141 00:13:41,247.622193 --> 00:13:46,637.622193 I'll tell you right quick, I was at a conference, the A A MP conference, just was it last weekend? Holy moly. 142 00:13:46,637.622193 --> 00:13:47,477.622193 I think it was last weekend. 143 00:13:47,987.622193 --> 00:13:51,257.622193 And there's a really cool tool that they showed using ai. 144 00:13:51,257.622193 --> 00:13:53,177.622193 So we have to approach it with a grain of salt. 145 00:13:53,177.622193 --> 00:13:54,647.622193 We still need to perfect this AI thing. 146 00:13:54,947.622193 --> 00:14:01,507.622193 But basically you could look up different cancer types and the pathways that tend to be over regulated or under regulated. 147 00:14:01,867.622193 --> 00:14:03,697.622193 Regulated that basically you could. 148 00:14:04,327.622193 --> 00:14:11,677.622193 You could target with specific natural substances, like sulforaphane can benefit the Nerf two pathway, or Corin can benefit the Nerf two pathway. 149 00:14:11,947.622193 --> 00:14:15,847.622193 So, and in, in breast cancer, this pathway is more important. 150 00:14:16,157.622193 --> 00:14:27,887.622193 So instead of me having to go search through paper, by paper, by paper to, to really analyze which cancers have specific pathways and then target those with specific nutrients, it actually does it all for us, which is fantastic. 151 00:14:27,887.622193 --> 00:14:29,147.622193 I'm really excited for it to come out. 152 00:14:29,732.622193 --> 00:14:42,272.622193 Then in this particular area, we would see that this type of cancer tends to have this pathway that needs to be targeted, and we know that this specific phytonutrient can target that pathway, so let's include that in the diet or in a supplement form. 153 00:14:42,452.622193 --> 00:14:45,482.622193 That would be a good opportunity to use a supplement in that scenario. 154 00:14:46,202.622193 --> 00:14:50,492.622193 Also, potentially you could be aiming for a more therapeutic dose, like maybe you'd have to eat like. 155 00:14:50,912.622193 --> 00:14:54,992.622193 I don't know, like 10 heads of broccoli or something to get the doses sulforaphane, which is not true. 156 00:14:54,992.622193 --> 00:14:57,32.622193 You can actually equate a bit of sulforaphane from broccoli. 157 00:14:57,242.622193 --> 00:14:58,352.622193 But let's just say that it's like this. 158 00:14:58,352.622193 --> 00:15:00,122.622193 'cause I can't think of any others off the top of my head. 159 00:15:00,392.622193 --> 00:15:07,952.622193 Let's say you had to eat like 10, 10 heads of broccoli in order to get the specific doses of fore that you needed in order to hit that specific pathway. 160 00:15:08,222.622193 --> 00:15:12,362.622193 Then of course, like a supplement might be more beneficial in that scenario. 161 00:15:12,902.622193 --> 00:15:15,882.622193 But basically we wanna just, I just wanna point out that. 162 00:15:16,242.622193 --> 00:15:19,302.622193 Whenever you're taking a supplement, it's missing so many other parts. 163 00:15:19,302.622193 --> 00:15:21,162.622193 Even if it has like four things in it. 164 00:15:21,162.622193 --> 00:15:26,172.622193 There's different combinations, different ways it gets broken down when you cook versus cut and all these kind of things. 165 00:15:26,532.622193 --> 00:15:29,592.622193 So often the whole food is gonna be your better choice for you. 166 00:15:29,592.622193 --> 00:15:32,982.622193 And then the supplements are the sprinkles on the icing on the cake. 167 00:15:32,982.622193 --> 00:15:37,452.622193 And if you've listened to my past episode on icing, sprinkles and cake, you'll know what I'm getting at there. 168 00:15:38,472.622193 --> 00:15:42,342.622193 And on the research again basically whole food diets consistently. 169 00:15:43,32.622193 --> 00:15:45,402.622193 Outperform single nutrient interventions. 170 00:15:45,582.622193 --> 00:15:50,472.622193 That's why your nutrition foundation is gonna be way more impactful than any supplement you're going to take. 171 00:15:50,472.622193 --> 00:15:58,612.622193 And you always hear me harp on if you if you are eating poorly, you can't out supplement a bad diet or an inconsistent bad diet kind of thing. 172 00:15:58,882.622193 --> 00:16:00,682.622193 So we definitely need to work on nutrition. 173 00:16:01,867.622193 --> 00:16:11,287.622193 The last thing I'll say about that and then we'll jump right into the foods, is that your body evolved to thrive on a complex combination of different nutrients, not just isolate at one. 174 00:16:11,287.622193 --> 00:16:20,977.622193 So it wants the different vitamins, the different minerals, the different phytonutrients that are going to have other, like many different impacts on the pathways in your body to kill cancer. 175 00:16:21,517.622193 --> 00:16:24,337.622193 It prefers to have this whole food combination. 176 00:16:25,57.622193 --> 00:16:27,667.622193 I just wanted to make sure that's very clear and I think I talked better enough. 177 00:16:27,667.622193 --> 00:16:28,687.622193 We'll jump into the next stuff. 178 00:16:29,872.622193 --> 00:16:35,812.622193 Alright, so four groups of foods that we encourage our clients, our flourishers, to consume on a very regular basis. 179 00:16:35,812.622193 --> 00:16:38,152.622193 The first one being cruciferous vegetables. 180 00:16:38,362.622193 --> 00:16:39,772.622193 They are my favorite. 181 00:16:40,162.622193 --> 00:16:42,322.622193 They impact all types of cancers. 182 00:16:42,322.622193 --> 00:16:43,162.622193 It doesn't matter. 183 00:16:43,432.622193 --> 00:16:47,922.622193 They've mostly been studied for breast cancer and also even lung cancer. 184 00:16:47,922.622193 --> 00:16:49,327.622193 In colorectal cancer too. 185 00:16:50,457.622193 --> 00:16:56,37.622193 These are your broccoli, your cabbage, your kale, your cauliflower, your Brussels sprouts. 186 00:16:56,337.622193 --> 00:16:59,907.622193 The real stinky sulfur contain sulfur containing foods. 187 00:17:01,377.622193 --> 00:17:04,347.622193 These are rich in the glucosinolates, the sulfur stuff. 188 00:17:04,647.622193 --> 00:17:15,447.622193 And then also Gluconates will convert the sulforaphane and I three C compounds into different things that are gonna help with detoxification, help support estrogen metabolism, healthy estrogen, metabolisms. 189 00:17:15,447.622193 --> 00:17:19,437.622193 'cause there there's some unhealthy estrogens and some healthy estrogens. 190 00:17:19,437.622193 --> 00:17:23,367.622193 So for example, I three C Indu, three carbonyl, same thing. 191 00:17:23,937.622193 --> 00:17:29,197.622193 This can help to shift estrogen towards more protective metabolites like the two hydroxy estro. 192 00:17:30,402.622193 --> 00:17:34,302.622193 Instead of the harmful ones, which would be more of the 16 hydroxyestrone. 193 00:17:34,782.622193 --> 00:17:41,322.622193 So the two and the 16, they have certain Com compounds, like organic, you ever do organic chemistry. 194 00:17:41,722.622193 --> 00:17:47,242.622193 So they have different structures to them that can either be harmful or helpful, dependent on the two or the 16. 195 00:17:48,142.622193 --> 00:17:52,432.622193 Just a little side note here too, is often we are doing epigenetic testing with our clients. 196 00:17:52,432.622193 --> 00:17:53,962.622193 We pretty much do it with everybody. 197 00:17:54,352.622193 --> 00:18:04,492.622193 Epigenetic testing helps to tell us how is your body naturally set up to process estrogen in specific ways? And more times than not, we have women come back and they need support with their estrogen metabolism. 198 00:18:04,762.622193 --> 00:18:13,882.622193 So something like I three C Sulforaphane, dim, those kind of supplements are very beneficial for helping to push the estrogen in specific, more helpful ways. 199 00:18:14,572.622193 --> 00:18:20,487.622193 And most, more specifically here is we're like, we want you to have like maybe two cups if you can. 200 00:18:21,412.622193 --> 00:18:30,322.622193 Cruciferous vegetables every single day, whenever possible, because it's gonna push those hormone metabolites in the more helpful, less harmful pathways. 201 00:18:31,402.622193 --> 00:18:34,372.622193 So Farhan also activates a Nerf two pathway. 202 00:18:34,372.622193 --> 00:18:39,262.622193 This helps to boost antioxidant enzymes and that protects your cells from DNA damage. 203 00:18:39,742.622193 --> 00:18:46,122.622193 And basically these, these different compounds in the cruciferous vegetables, they just act in, in multiple cancer pathways. 204 00:18:46,422.622193 --> 00:18:49,62.622193 They reduce inflammation, they slow tumor cell growth. 205 00:18:49,422.622193 --> 00:18:55,22.622193 They support apoptosis, which again, is that natural not natural, but I guess is programmed cell death. 206 00:18:55,22.622193 --> 00:18:59,972.622193 Causing the cancer cells to die in a less harmful way, doesn't cause as much excessive inflammation. 207 00:18:59,972.622193 --> 00:19:04,232.622193 Your body can manage that kind of cell death more readily, get rid of those cells easily. 208 00:19:05,202.622193 --> 00:19:10,842.622193 A little tip here when it comes to how you eat cruciferous vegetables, you actually want to lightly steam them. 209 00:19:10,842.622193 --> 00:19:14,232.622193 You still want them like broccoli, for example, to be a little bit crispy. 210 00:19:14,902.622193 --> 00:19:16,552.622193 Honestly, I want you to just eat them. 211 00:19:16,552.622193 --> 00:19:20,902.622193 So whatever it takes in order to eat the vegetables, you're still gonna get some beneficial compounds in them. 212 00:19:21,142.622193 --> 00:19:30,862.622193 But if you can just lightly steam them, and if you chop your broccoli, for example, and lead them for like 10, 15, 20 minutes before you steam them, that gives time. 213 00:19:30,862.622193 --> 00:19:39,202.622193 Like the chopping, the mechanical chopping of it, it, it releases the active compounds in the broccoli in order to go activate things. 214 00:19:39,382.622193 --> 00:19:42,652.622193 Gives you more of these active compounds basically, if you can just lightly. 215 00:19:43,27.622193 --> 00:19:49,27.622193 Or if you can, like the lightly steam them after chopping them, letting them sit for 10 to 15 minutes after chopping them and then steaming them that way. 216 00:19:49,857.622193 --> 00:19:57,7.622193 It acts on the moros enzyme and that moros enzyme helps the activation of a bunch of different other ones. 217 00:19:57,967.622193 --> 00:19:59,347.622193 So that was cruciferous vegetables. 218 00:19:59,347.622193 --> 00:20:07,57.622193 Let's now dive into the second category that has been shown in the research to help with many different cancer pathways, and that would be the legumes. 219 00:20:07,57.622193 --> 00:20:11,947.622193 So your lentils, your chickpeas, your beans, even edamame or like soybeans. 220 00:20:12,247.622193 --> 00:20:14,887.622193 These are all legumes that have shown to have very. 221 00:20:16,357.622193 --> 00:20:20,107.622193 Very many different types of benefits in these cancer pathways. 222 00:20:20,377.622193 --> 00:20:27,887.622193 They're also, they've got the fiber, they have plant protein, they have phytoestrogens which help regulate estrogen activity. 223 00:20:27,887.622193 --> 00:20:33,707.622193 And I will not talk about soy today, but I will absolutely be doing a episode specifically on soy coming up. 224 00:20:34,67.622193 --> 00:20:36,312.622193 I don't know exactly when, but I know I wanna talk about it. 225 00:20:37,427.622193 --> 00:20:40,607.622193 How it's beneficial for all types of breast cancer. 226 00:20:40,607.622193 --> 00:20:42,17.622193 You will not convince me otherwise. 227 00:20:42,17.622193 --> 00:20:44,867.622193 You can send me all of the dms on Instagram you want. 228 00:20:45,227.622193 --> 00:21:00,77.622193 I will still shout from the rooftops as it stands right now with the current literature, soy is protective against pretty much all cancer types, specifically breast cancer I know is one that people are gonna try to argue with with me, but I'm not changing my mind unless you present me some great. 229 00:21:01,37.622193 --> 00:21:04,877.622193 Research that has been also repeated, then I might change my mind. 230 00:21:04,877.622193 --> 00:21:07,907.622193 But at this, this point I'm pretty up to date, sway is beneficial. 231 00:21:08,387.622193 --> 00:21:11,177.622193 It's a bit of a side note, side note here, there, but we'll keep going. 232 00:21:11,657.622193 --> 00:21:14,627.622193 So, legumes, they contain lignins and troponins. 233 00:21:14,867.622193 --> 00:21:19,757.622193 These are they are antioxidant and they also have anti-tumor activities as well. 234 00:21:19,757.622193 --> 00:21:22,727.622193 They can, the different pathways, they can cause cancer cells to die. 235 00:21:23,217.622193 --> 00:21:26,457.622193 And the high fiber is gonna promote the gut microbiome. 236 00:21:27,87.622193 --> 00:21:30,87.622193 In your gut microbiome, very central to improving your immune system. 237 00:21:30,87.622193 --> 00:21:30,687.622193 Your immune system. 238 00:21:30,687.622193 --> 00:21:34,617.622193 Very important to finding and finding cancer cells or pre-cancer cells before they become cancer. 239 00:21:35,67.622193 --> 00:21:44,517.622193 And of course, we already talked about how fiber improves bowel movements regulating the removal of estrogen from the body and other contaminants that we don't necessarily want to keep around and recirculate through our body. 240 00:21:45,657.622193 --> 00:21:52,337.622193 They're, they've been shown time and time again to be associated with a lower risk of breast cancer and colorectal cancer. 241 00:21:52,577.622193 --> 00:21:54,647.622193 They also have been shown to improve survival. 242 00:21:55,247.622193 --> 00:22:11,267.622193 So there are studies on legumes in fiber, of course, showing that people who eat even just like 10 grams, who add 10 grams more of fiber to their diet, have an, have a decreased risk of dying from cancer and have a decreased risk of cancer coming back by like 22%. 243 00:22:11,747.622193 --> 00:22:12,857.622193 That is huge. 244 00:22:13,127.622193 --> 00:22:20,717.622193 So we need to make sure that people are getting, ideally we aim for at least 30 grams of fiber per day in our clients or flourishers diets. 245 00:22:21,557.622193 --> 00:22:29,417.622193 Basically, if you can consume legumes, if you have any gut trouble, you might have to work your way up to this, but we're looking for about a half to a cup of legumes a day. 246 00:22:29,827.622193 --> 00:22:38,497.622193 And again, I think the big goal is to get that fiber in, and a big part of that can come from legumes, and it's again, a good source of protein. 247 00:22:38,497.622193 --> 00:22:39,247.622193 I love protein. 248 00:22:40,177.622193 --> 00:22:42,457.622193 The third category I wanna talk about are berries. 249 00:22:42,457.622193 --> 00:22:45,67.622193 So blueberries, strawberries, raspberries, blackberries. 250 00:22:46,117.622193 --> 00:22:48,847.622193 These are all very beneficial for people's bodies. 251 00:22:49,177.622193 --> 00:23:00,877.622193 I will kind of put a caveat out there, like a tip I guess we could say, is to make sure that you're consuming berries along alongside some fiber, some protein, and or some healthy fat to help balance your blood sugar. 252 00:23:01,297.622193 --> 00:23:05,527.622193 Berries do have a lot of natural sugars in them, which is not necessarily bad for us. 253 00:23:05,737.622193 --> 00:23:10,807.622193 It's just that we want to regulate our blood sugar with every meal, every snack that we're eating. 254 00:23:10,957.622193 --> 00:23:18,67.622193 So in order to do that with berries, we wanna make sure that we're having them with, again, some protein, some healthy fat, or some additional fiber. 255 00:23:18,247.622193 --> 00:23:19,927.622193 There is fiber in the berries. 256 00:23:19,927.622193 --> 00:23:26,437.622193 I just want a little bit more in order to ensure that we are balancing that blood sugar regulating that insulin response as well. 257 00:23:27,382.622193 --> 00:23:35,602.622193 But berries are packed with polyphenols, anthocyanins iLogic acid, iLogic acid being something that we see a lot in green tea as well. 258 00:23:35,872.622193 --> 00:23:37,72.622193 These are all antioxidants. 259 00:23:37,72.622193 --> 00:23:44,122.622193 They reduce oxidative stress to cells, helping them to not be damaged, causing DNA damage, putting them down the path of cancer. 260 00:23:44,752.622193 --> 00:23:46,952.622193 They've also been shown to inhibit tumor growth. 261 00:23:46,952.622193 --> 00:23:51,22.622193 They block angiogenesis, which is the the new blood vessel formation to tumors. 262 00:23:51,22.622193 --> 00:23:54,292.622193 And that would be how tumors would get their, their nutrient supply. 263 00:23:54,292.622193 --> 00:23:59,422.622193 So if we can block off those blood vessels from being made, then we're blocking off the delivery. 264 00:23:59,452.622193 --> 00:24:02,32.622193 Basically, we're blocking the pizza delivery to the tumor cells. 265 00:24:02,302.622193 --> 00:24:06,12.622193 Or maybe the, salad delivery to the tumor cells if you wanna put it in a different way. 266 00:24:06,342.622193 --> 00:24:15,12.622193 So if they can't get their food, they can't fuel themselves, they can't grow, we cut off that pathway by getting rid of their delivery route, which is the the blood vessel formation. 267 00:24:15,552.622193 --> 00:24:16,662.622193 And berries help with that. 268 00:24:17,292.622193 --> 00:24:19,2.622193 And they also promote apoptosis. 269 00:24:19,512.622193 --> 00:24:22,482.622193 They also help to improve insulin sensitivity. 270 00:24:22,512.622193 --> 00:24:26,352.622193 Again, I still think that people should be consuming berries, maybe not on an empty stomach. 271 00:24:26,352.622193 --> 00:24:30,222.622193 We wanna combine them with other types of foods to help to balance insulin, blood sugar. 272 00:24:30,792.622193 --> 00:24:32,862.622193 They also lower chronic inflammation. 273 00:24:32,862.622193 --> 00:24:40,252.622193 And if we have insulin insensitivity, if we have a lot of chronic inflammation, that's gonna create this pro-growth environment for cancer to go. 274 00:24:40,252.622193 --> 00:24:49,382.622193 So that's how berries have an impact on blocking cancer, is by helping insulin to be sensitized to your body, be sensitized to insulin, and to also lower inflammation. 275 00:24:50,672.622193 --> 00:24:53,102.622193 Another quick tip is frozen berries are great. 276 00:24:53,462.622193 --> 00:24:58,82.622193 In fact, they might even have some more of the antioxidant potential above fresh berries. 277 00:24:58,112.622193 --> 00:25:01,262.622193 'cause sometimes it's hard to know how long have fresh berries been sitting around. 278 00:25:01,562.622193 --> 00:25:08,282.622193 I don't know about you, but every time we get raspberries, we have to eat them the same day or they get covered in mold and then I throw them out at the first sign of mold. 279 00:25:08,282.622193 --> 00:25:09,332.622193 'cause I don't want any mold. 280 00:25:09,942.622193 --> 00:25:13,932.622193 So just make sure that you are consuming fresh berries as best as possible. 281 00:25:14,112.622193 --> 00:25:18,762.622193 We don't want mold in the berries and we want to consider frozen berries. 282 00:25:18,762.622193 --> 00:25:20,382.622193 If, if it's a little bit easier for you. 283 00:25:21,297.622193 --> 00:25:24,387.622193 Myself, I have a smoothie pretty much every day. 284 00:25:24,387.622193 --> 00:25:25,377.622193 I find it quick and easy. 285 00:25:25,377.622193 --> 00:25:29,637.622193 For breakfast, I put in protein powder or hemp seeds. 286 00:25:30,237.622193 --> 00:25:32,97.622193 Sometimes I might use a little bit of Greek yogurt. 287 00:25:32,97.622193 --> 00:25:34,557.622193 Basically I'm just looking to get a source of protein with my berries. 288 00:25:35,197.622193 --> 00:25:39,307.622193 I usually use like an almond milk and sometimes I'll put in some olive oil. 289 00:25:39,307.622193 --> 00:25:45,277.622193 For some healthy fat, I always add ground flax seeded because of fiber and estrogen modulation. 290 00:25:46,102.622193 --> 00:25:51,922.622193 I have just, I've almost finished my frozen cherries and my frozen blackberries. 291 00:25:51,922.622193 --> 00:25:53,752.622193 I'm currently living in Washington state. 292 00:25:54,82.622193 --> 00:26:03,172.622193 We had one cherry tree that gave us like 20 bags of cherries that I've been eating since, I don't even know, probably like July. 293 00:26:04,12.622193 --> 00:26:04,727.622193 Who knows? You might. 294 00:26:04,727.622193 --> 00:26:06,412.622193 We were like, big cherries aren't ready in July. 295 00:26:06,412.622193 --> 00:26:11,602.622193 I honestly can't remember, but it's feels like a long time that I've been eating these cherries from that one tree. 296 00:26:12,172.622193 --> 00:26:14,812.622193 The blackberries, we have blackberry bushes everywhere. 297 00:26:15,52.622193 --> 00:26:16,972.622193 I didn't pick as many as I would've desired. 298 00:26:17,32.622193 --> 00:26:19,552.622193 They, they turned on me quicker than I thought they would. 299 00:26:19,832.622193 --> 00:26:27,662.622193 But I was lucky enough to be able to pick all my own blackberries and cherries, which I think is fantastic, and I can't wait to move back to Nova Scotia in about a year. 300 00:26:28,152.622193 --> 00:26:31,902.622193 We're here at my, my husband's in the Navy and I work completely online, so I can work anywhere I want. 301 00:26:32,307.622193 --> 00:26:39,447.622193 So we're living in Washington state right now, but we'll be moving back to Nova Scotia soon where we have several raspberry bushes and raspberries are my favorite. 302 00:26:39,627.622193 --> 00:26:44,397.622193 Raspberries do tend to have a higher fiber content than a lot of the other types of berries as well. 303 00:26:44,397.622193 --> 00:26:47,967.622193 Again, giving you more fiber, giving you more of that blood sugar balance impact. 304 00:26:48,237.622193 --> 00:26:55,277.622193 But we planted a whole bunch of raspberries like a couple months or a year before we had moved out, out to the to Washington state. 305 00:26:56,147.622193 --> 00:26:59,177.622193 I'm excited to move back in about a year and see what those raspberries are looking like. 306 00:26:59,177.622193 --> 00:26:59,507.622193 Right now. 307 00:26:59,507.622193 --> 00:27:04,457.622193 I have the feeling it's just gonna be polluted 'cause I also planted too many in one area. 308 00:27:04,667.622193 --> 00:27:07,457.622193 I'm gonna be excited to pick them all, but there's gonna be a lot and I can't wait. 309 00:27:08,147.622193 --> 00:27:09,137.622193 That was a very big side note. 310 00:27:09,137.622193 --> 00:27:13,787.622193 Let's now get into the last type of food, which are the leafy greens. 311 00:27:14,147.622193 --> 00:27:21,827.622193 Leafy greens are your spinach, your Swiss chard, your rugola, your kale, even like your romaine, even though it's not my favorite. 312 00:27:21,827.622193 --> 00:27:24,17.622193 I'd rather see you go for the darker leafy greens. 313 00:27:24,857.622193 --> 00:27:29,567.622193 Even kale and arugula have the added bonus of also being cruciferous vegetables. 314 00:27:29,567.622193 --> 00:27:35,627.622193 So you're gonna get your leafy greens and your cruciferous vegetables if you start to include more kale and arugula in your diet. 315 00:27:36,497.622193 --> 00:27:40,907.622193 The benefits in these foods come from the chlorophyll, the carotinoids. 316 00:27:41,207.622193 --> 00:27:47,427.622193 If we're gonna get into the specifics, the carotinoids would potentially be like the lutein, the zeaxanthin, and the betacarotene. 317 00:27:48,87.622193 --> 00:27:55,637.622193 Also the folate, which is very important for supporting DNA repair and providing this thing called like a methylation balance. 318 00:27:56,37.622193 --> 00:28:00,897.622193 I'm not gonna get too into methylation right now, but I think that would actually be a great idea for another episode. 319 00:28:01,197.622193 --> 00:28:09,387.622193 But if you've ever looked into the M-T-H-F-R-C-O-M-T, those are the epigenetic pathways that you can get tested. 320 00:28:09,387.622193 --> 00:28:11,817.622193 We do this with all of our clients in the epigenetic testing. 321 00:28:12,387.622193 --> 00:28:17,787.622193 It's on the same test that I mentioned at the near the beginning when I talked about estrogen metabolism and epigenetics. 322 00:28:18,87.622193 --> 00:28:27,177.622193 So this test, we can look at your M-T-H-F-R pathway and see are you a little bit compromised in it? And if so, then we really wanna get you a lot of healthy folate into your diet. 323 00:28:27,207.622193 --> 00:28:30,327.622193 And leafy greens are the best way to do that is to get that. 324 00:28:30,672.622193 --> 00:28:44,52.622193 The greenness is gonna be a lot of the folate and that's gonna help support those pathways if they are maybe a little bit sluggish or deficient for, for an ease of explaining that the folate will help push those in a more healthfully way. 325 00:28:45,232.622193 --> 00:28:53,542.622193 There's also Mag magnesium, other antioxidant enzymes is gonna help with inflammation, oxidative damage, all the same pathways, pretty much that I mentioned before with the other vegetables. 326 00:28:53,542.622193 --> 00:28:54,592.622193 There's a lot of overlap. 327 00:28:55,267.622193 --> 00:29:01,837.622193 Whenever people have more leafy greens, they have a lower incidence of breast, colorectal, and pancreatic cancers, just to name a few. 328 00:29:02,287.622193 --> 00:29:10,807.622193 And again, these are gonna support your detoxification pathways, your liver health and the elimination of hormones, environmental contaminants, things like that. 329 00:29:10,807.622193 --> 00:29:11,677.622193 But they're just great. 330 00:29:11,677.622193 --> 00:29:12,517.622193 They have fiber in them. 331 00:29:12,757.622193 --> 00:29:13,387.622193 Great stuff. 332 00:29:13,807.622193 --> 00:29:20,827.622193 I would say to eat a variety of raw and cooked 'cause you get different types of benefits, whether they're raw versus cooked. 333 00:29:21,727.622193 --> 00:29:27,277.622193 For example, whenever you cook them, it's going to boost your ability to absorb carotinoids. 334 00:29:27,517.622193 --> 00:29:30,907.622193 Whereas if you eat them more raw, you're gonna get a little bit more vitamin C. 335 00:29:31,117.622193 --> 00:29:38,557.622193 So that's why it's not necessarily like super important to go all raw food diet or even just co all your foods good. 336 00:29:38,557.622193 --> 00:29:41,977.622193 Have some raw foods sometimes too, or slightly steamed foods like broccoli. 337 00:29:42,862.622193 --> 00:29:48,562.622193 Because different compounds will be released in different cooking methods or non cooking methods. 338 00:29:48,562.622193 --> 00:29:51,892.622193 So just chewing a raw food can release certain things as well. 339 00:29:53,122.622193 --> 00:30:00,442.622193 So just to recap we talked about phytonutrients being the beneficial compounds in a lot of these powerhouse anti-cancer foods. 340 00:30:00,832.622193 --> 00:30:19,282.622193 We talked about the compounding impacts and how it's better to have whole foods with a variety of different phytonutrients, as well as like the, the vitamins, minerals, things like that, as opposed to just an isolated supplement a lot of the times, because that's the way our body knows how to use things, and they all work together to have certain impacts on our body. 341 00:30:19,762.622193 --> 00:30:26,212.622193 And then the foods I mentioned, the groups of foods would be the cruciferous vegetables, the legumes, the berries, and the leafy greens. 342 00:30:26,482.622193 --> 00:30:30,52.622193 These are the strongest, most powerhouse, powerful foods. 343 00:30:30,487.622193 --> 00:30:46,117.622193 To help reduce the risk of cancer growing, coming back, if you want to learn a little bit more, I barely scratch the surface here on what you can do for food in order to reduce your risk of cancer coming back and to help heal your body way better after treatment much quicker. 344 00:30:46,657.622193 --> 00:30:50,407.622193 I have a whole free workshop, or sorry, a masterclass on this. 345 00:30:50,647.622193 --> 00:30:53,737.622193 It is called The Three Keys to Effective Anti-Cancer Nutrition. 346 00:30:53,767.622193 --> 00:30:56,707.622193 It's over@flourishaftercancer.com, 347 00:30:56,977.622193 --> 00:30:59,827.622193 Flo Forward slash Nutrition Masterclass. 348 00:30:59,827.622193 --> 00:31:03,667.622193 I'll put that link into the show notes, but again, it's flourish after cancer.com. 349 00:31:03,937.622193 --> 00:31:11,257.622193 Forward slash nutrition masterclass, and I cover several other strategies to help use food to reduce cancer. 350 00:31:11,992.622193 --> 00:31:15,682.622193 Basically the impacts foods to choose, things like that in that Nutrition Masterclass. 351 00:31:15,682.622193 --> 00:31:18,142.622193 It is free if you wanna go take a a look. 352 00:31:18,172.622193 --> 00:31:23,632.622193 It is a slideshow, basically, and you can learn a lot more above and beyond what we covered today. 353 00:31:24,472.622193 --> 00:31:26,512.622193 So that is all I have for you. 354 00:31:26,512.622193 --> 00:31:28,582.622193 I can't wait to do next week's episode. 355 00:31:28,582.622193 --> 00:31:30,802.622193 And here's two Flourishing After Cancer.
There is a sort of phytonutrient synergy whenever you're eating the whole foods.
(00:05):
Basically, these phytonutrients will work as a team.
For example, broccoli isn't just the sulforaphane, which is compound that's made from the glucosinolates basically.
It's not just the sulforaphane in the broccoli that is beneficial.
There's also a me settin, which helps to activate certain pathways.
It helps with antioxidant, antiinflammatory impact.
There's cetin and broccoli.
(00:26):
There's I three C, also known as indul three carbinol.
Um, that helps with estrogen metabolism.
Uh, Glucco Annin, which is the precursor to Sulforaphane, one of the glucosinolates that supports detoxification.
So just taking sulforaphane and thinking that it's gonna kill cancer cells is not necessarily going to do what we expect it to do.
Instead, it is very important to focus on the whole food because you're getting the mere setin, the I three C, the other Glucco floran, and those are also gonna have the beneficial impacts on your body, not to mention the fiber.
(00:57):
The vitamins and minerals, which are called co-factors, so don't let anyone tell you that food doesn't matter.
It absolutely does matter. 15 00:01:32,737.622192999 --> 00:01:40,867.622193 So the focus of this episode is to teach you about four specific foods or food groups that we typically recommend for our clients because they have. 16 00:01:41,482.622193 --> 00:02:06,592.622193 What seems to be the greatest impact when it comes to blocking cancer, causing cancer cells to die? Whether it's mostly cell studies, animal studies, and if you're looking at population human studies, we can see that whenever people consume these foods, they tend to have the greatest reduction in cancer recurrence risk, or the greatest chance at never getting cancer in the first place, which we then extrapolate that information and apply it to someone who has had cancer. 17 00:02:07,117.622193 --> 00:02:19,957.622193 Also potentially if you're still in treatment, if you still have active cancer, then it could help you as well because it could potentially help kind of target some of the cancer killing pathways to help your body, to fuel itself, to heal and to fight off cancer as well. 18 00:02:20,587.622193 --> 00:02:28,247.622193 So basically there's just about four groups of powerhouse foods that we're gonna talk about today and there's a lot of reasons these foods are beneficial. 19 00:02:28,667.622193 --> 00:02:31,637.622193 And the big one being that they contain fiber. 20 00:02:31,667.622193 --> 00:02:32,777.622193 Fiber has a lot of benefits. 21 00:02:32,777.622193 --> 00:02:45,17.622193 I'm gonna do a whole episode of fiber at some point, but it helps with everything from improving bowel movements to remove excess or hormones like estrogen from the body, as well as just removing things that we just don't typically want in our body. 22 00:02:45,47.622193 --> 00:02:48,377.622193 So that's what bowel movements really good for, and that's of course helped apply fiber. 23 00:02:48,917.622193 --> 00:02:53,777.622193 The other things is that they can contain a lot of vitamins and minerals, which have a lot of different impacts on our body. 24 00:02:54,452.622193 --> 00:02:59,222.622193 The big thing I wanna talk about are the phytonutrients, and these are kind of the focus of today. 25 00:02:59,822.622193 --> 00:03:07,622.622193 These are basically an extra layer of bioactive compounds that plants actually make to protect themselves. 26 00:03:07,832.622193 --> 00:03:14,697.622193 But it just so happens that whenever we eat these plants, those compounds that they've made to protect themselves will also protect us, which is pretty darn cool. 27 00:03:15,527.622193 --> 00:03:22,127.622193 And there are thousands of different phytonutrient compounds, but most of them do fall within a few key families. 28 00:03:22,127.622193 --> 00:03:24,587.622193 And again, this is not an all-inclusive list. 29 00:03:24,587.622193 --> 00:03:32,417.622193 There's a lot of different things that could be put on this list, but I'm just gonna go through a couple of them and their relationship to the way that they impact cancer. 30 00:03:32,987.622193 --> 00:03:37,517.622193 So polyphenols you may have heard of, they're found in things like berries, green tea. 31 00:03:38,222.622193 --> 00:03:47,402.622193 The main job of polyphenols, which are like a type of antioxidant, is that they reduce inflammation and they can actually protect our DNA from any pro oxidative damage. 32 00:03:47,672.622193 --> 00:03:49,52.622193 So there's many ways they can do that. 33 00:03:49,112.622193 --> 00:03:50,942.622193 I just kind of get people to picture it like. 34 00:03:51,322.622193 --> 00:03:55,922.622193 They got little ninjas that are the antioxidants and they have little ninja stars. 35 00:03:55,922.622193 --> 00:04:05,102.622193 And if there's any noxious pro oxidative bubbles coming our way, then the ninja stars get thrown and pop them before they get any opportunity to hit the cells and cause some cancers changes within them. 36 00:04:05,102.622193 --> 00:04:13,82.622193 So if I ever talk about ninjas, I'm usually talking about antioxidants or if any of our flourishers ever talk about ninjas, it's antioxidants in general. 37 00:04:13,142.622193 --> 00:04:18,542.622193 Partic particularly The polyphenols though, tend to have a greater impact on protecting DNA. 38 00:04:19,262.622193 --> 00:04:20,852.622193 Reducing inflammation, protecting DNA. 39 00:04:21,572.622193 --> 00:04:29,942.622193 Another family would be the flavonols and flavonoids, and typically these are found in onions, apples, citrus. 40 00:04:29,942.622193 --> 00:04:37,142.622193 Again, there's a bunch of different foods that they're found in, but these are kind of like, they're, these foods are more known for their flavonols and flavonoids. 41 00:04:37,632.622193 --> 00:04:42,372.622193 And basically how the flavonols flavonoids work is they calm oxidative stress. 42 00:04:42,402.622193 --> 00:04:45,252.622193 Again, basically just working as an anti-inflammatory pathway. 43 00:04:45,762.622193 --> 00:04:49,272.622193 Also regulate how our cells grow and repair. 44 00:04:49,632.622193 --> 00:04:53,202.622193 And you may already know how cancer is kind of like excessive cell growth. 45 00:04:53,442.622193 --> 00:05:01,182.622193 And often these cells become damaged and they can't properly repair themselves, which leads them to more vulnerable pathways that are more cancer inducing. 46 00:05:01,392.622193 --> 00:05:11,52.622193 So if we can properly repair and grow our cells using these flavonols and flavonoids, then we're gonna have a decreased risk of them becoming cancer over time. 47 00:05:11,712.622193 --> 00:05:14,382.622193 The other group that I wanna talk about just briefly are the carotinoids. 48 00:05:15,807.622193 --> 00:05:21,247.622193 These are basically the the things in foods that are more orange or red or yellow. 49 00:05:21,247.622193 --> 00:05:22,957.622193 That would be the carotinoids that you're seeing. 50 00:05:22,987.622193 --> 00:05:31,447.622193 'cause a lot of these polyphenols, poly nutrients, sorry, are quite nutrients are going to be what's giving a lot of the fruits and vegetables their color too. 51 00:05:31,687.622193 --> 00:05:36,607.622193 And the color is part of the protective mechanisms of the plants, which is again, protective in our own bodies. 52 00:05:36,937.622193 --> 00:05:42,397.622193 So the carotinoids, like betacarotene, lycopene, they're typically in carrots, tomatoes. 53 00:05:43,207.622193 --> 00:05:45,787.622193 They help to protect cell membranes. 54 00:05:46,27.622193 --> 00:05:52,867.622193 And again, if we have damaged cell membranes, then that's gonna cause more damage inside the cell and then they don't repair themselves. 55 00:05:52,867.622193 --> 00:05:54,367.622193 Things just go haywire. 56 00:05:54,757.622193 --> 00:05:55,897.622193 Cancer is super complex. 57 00:05:56,177.622193 --> 00:05:59,627.622193 So if we can have more carotinoids are gonna help to repair the cell membrane. 58 00:05:59,897.622193 --> 00:06:05,417.622193 Carotinoids can be especially helpful post-treatment whenever we're trying to heal from chemo radiation surgery. 59 00:06:05,627.622193 --> 00:06:09,927.622193 So they can be very beneficial especially to heal the cell membranes that have been damaged from treatment. 60 00:06:10,737.622193 --> 00:06:13,827.622193 And also Carotinoids are great at helping with our immune defenses. 61 00:06:14,487.622193 --> 00:06:21,527.622193 And contrary to co popular belief, I believe it is a made up story that carrots are helpful for eyesight. 62 00:06:21,527.622193 --> 00:06:24,167.622193 I think it was some sort of wartime story that. 63 00:06:24,527.622193 --> 00:06:29,687.622193 Kind of put extra fear in the enemy saying that, oh, these people ate so many carrots, have great eyesight. 64 00:06:29,807.622193 --> 00:06:30,437.622193 That's not real. 65 00:06:31,557.622193 --> 00:06:34,977.622193 But I mean they still have retinoids, which can be beneficial for the eyesight. 66 00:06:34,977.622193 --> 00:06:42,537.622193 But in general, when we're looking at what we're looking at when it comes to cancer recovery and recurrence prevention, we're looking at cell membrane repair and immune defenses. 67 00:06:42,537.622193 --> 00:06:48,12.622193 'cause if your immune strong, basically your immune system's gonna go and find and fight cancer cells before they become a problem that gets rid of them. 68 00:06:49,257.622193 --> 00:06:51,417.622193 Glucosinolates, which are one of my favorite ones. 69 00:06:51,417.622193 --> 00:07:03,887.622193 And if you've ever heard of broccoli being a very strong anti-cancer food, it's because typically of the, the glucco glycosylate in it basically they are sulfur rich compounds in cruciferous vegetables like broccoli. 70 00:07:05,57.622193 --> 00:07:19,277.622193 They are what makes the broccoli stinky, and that stinkiness is a very powerful way to basically detoxify so at a very simple, simple terms to remove and metabolize hormones just to support the overall function of the liver. 71 00:07:19,847.622193 --> 00:07:21,527.622193 That is what glucosinolates do. 72 00:07:21,677.622193 --> 00:07:29,177.622193 That sulf free stinky stuff is good for helping with liver enzyme activity and me metabolism of hormones. 73 00:07:30,32.622193 --> 00:07:36,902.622193 The last one I'm gonna talk on, talk about today is a little bit more of a stinky category, which are the organal sulfur compounds. 74 00:07:36,902.622193 --> 00:07:52,642.622193 These are in garlic, onions they support liver detoxification and in many mostly cell lab studies, they have direct anti-tumor activities, meaning that they can go and cause the cells to die, hitting certain pathways in the way that the cells replicate or stop replicating. 75 00:07:52,642.622193 --> 00:07:53,422.622193 Stop turning over. 76 00:07:53,917.622193 --> 00:07:59,617.622193 Or just cause apoptosis, which is that program cell death that we want whenever we want to kill off these cancer cells. 77 00:08:00,157.622193 --> 00:08:09,37.622193 So just to recap, we've got the polyphenols, the flavonols and flavonoids, the carotinoids, the glucosinolates, and the organ sulfur compounds. 78 00:08:09,277.622193 --> 00:08:18,367.622193 And again, this is like there's, this is so few, there are so many different kind of families that are involved in the phytonutrient kind of category. 79 00:08:18,617.622193 --> 00:08:20,27.622193 But these are some of my favorites. 80 00:08:20,27.622193 --> 00:08:25,967.622193 They tend to be the ones that are most talked about, and they tend to be potentially even the more powerful ones that are active against cancer. 81 00:08:27,487.622193 --> 00:08:39,797.622193 Overall, what their main jobs are to do is to go turn off signals that might be pro cancer growth, like chronic inflammation, excessive harmful estrogen activities oxidative, DNA damage. 82 00:08:39,797.622193 --> 00:08:47,777.622193 All these things are gonna be turned off by a lot of these compounds and they can even turn on protective pathways like detoxification, immune surveillance. 83 00:08:48,37.622193 --> 00:08:50,557.622193 As well as encouraging healthy cell death. 84 00:08:50,767.622193 --> 00:08:52,987.622193 So that's how they have an impact on cancer. 85 00:08:53,167.622193 --> 00:08:57,307.622193 That's why we know that a lot of these foods that contain higher amounts of these are more anti-cancer. 86 00:08:57,547.622193 --> 00:09:09,57.622193 And this is why we totally encourage our clients all the time to make sure that they're including these daily, at least if they can, at least couple times a week as best as they possibly can, get them in as much as possible. 87 00:09:09,207.622193 --> 00:09:11,577.622193 And I'll go through what those foods are exactly, because. 88 00:09:11,962.622193 --> 00:09:12,892.622193 They are powerful. 89 00:09:12,892.622193 --> 00:09:19,132.622193 That can be very beneficial to reducing the risk of cancer coming back as we have seen in cell animal and even human research. 90 00:09:19,132.622193 --> 00:09:21,382.622193 So don't let anyone tell you that food doesn't matter. 91 00:09:21,382.622193 --> 00:09:22,462.622193 It absolutely does matter. 92 00:09:23,332.622193 --> 00:09:35,662.622193 One last thing I wanna talk about, which I think is still important, and I hope you do too before I dive into the specific foods, is how there is a sort of phytonutrient synergy whenever you're eating the whole Foods. 93 00:09:35,972.622193 --> 00:09:38,372.622193 Basically these phytonutrients will work as a team. 94 00:09:39,57.622193 --> 00:09:49,217.622193 For example, broccoli isn't just the active glycosylate, which are in it, like the Sulforaphane, which is a like a, a, a byproduct or a compound that's made from the glucosinolates. 95 00:09:49,727.622193 --> 00:09:53,147.622193 Basically, it's not just the sulforaphane in the broccoli that is beneficial. 96 00:09:53,477.622193 --> 00:09:57,527.622193 There's also a me setin, which helps to activate certain pathways. 97 00:09:57,527.622193 --> 00:09:59,867.622193 It helps with antioxidant, anti-inflammatory impact. 98 00:09:59,867.622193 --> 00:10:01,127.622193 There's corin and broccoli. 99 00:10:01,367.622193 --> 00:10:04,577.622193 There's I three C, also known as Indul three carbinol. 100 00:10:04,947.622193 --> 00:10:06,927.622193 That helps with estrogen metabolism. 101 00:10:07,257.622193 --> 00:10:12,937.622193 Glucco annin, which is the precursor to sulforaphane, one of the glucosinolates that supports detoxification. 102 00:10:12,937.622193 --> 00:10:18,577.622193 So a lot of the time what we find is we do this lab research, we do this cell or animal studies. 103 00:10:18,667.622193 --> 00:10:27,97.622193 We find that sus sulforaphane is cancer killing and super beneficial against certain types of cancers in these small animal or cell culture studies. 104 00:10:27,97.622193 --> 00:10:28,657.622193 And I think they're great, very important. 105 00:10:28,897.622193 --> 00:10:32,287.622193 But then what happens is companies will come in. 106 00:10:32,947.622193 --> 00:10:42,77.622193 Take the sulforaphane and basically just concentrate it in a pill and then give it to a human and expect the same results which could be beneficial. 107 00:10:42,347.622193 --> 00:10:46,607.622193 Or we might do research in humans showing that people who eat more broccoli have benefits. 108 00:10:46,727.622193 --> 00:10:54,827.622193 We look into that research, find out that the broccoli contains higher amounts of sulforaphane, so that must be what's doing the anti-cancer impacts. 109 00:10:55,97.622193 --> 00:11:00,887.622193 But the fact of the matter is that it's not just the sulforaphane in the broccoli having this impact on humans. 110 00:11:01,202.622193 --> 00:11:05,882.622193 Also, you're not just a layer of cells or you do not metabolize things the same as a mouse. 111 00:11:06,92.622193 --> 00:11:12,572.622193 So just taking sulforaphane and showing and thinking that it's gonna kill cancer cells is not necessarily going to do what we expect it to do. 112 00:11:13,112.622193 --> 00:11:21,122.622193 Instead, it is very important to focus on the whole food because you're getting the mere setin, the I three C, the other Glucco, annin and things like that. 113 00:11:21,392.622193 --> 00:11:26,312.622193 And those are also gonna have the beneficial impacts on your body, not to mention the fiber. 114 00:11:26,687.622193 --> 00:11:29,687.622193 The vitamins and minerals, which are called co-factors. 115 00:11:29,687.622193 --> 00:11:36,317.622193 These are things that work alongside these phytonutrients in order to activate them or to kind of, increase their dose. 116 00:11:36,317.622193 --> 00:11:38,957.622193 Basically without adding more, they can help them to work better. 117 00:11:39,587.622193 --> 00:11:39,647.622193 So. 118 00:11:40,472.622193 --> 00:11:46,712.622193 This is a big reason why I do think supplements are beneficial, and I'll show you where they have a place in just a second. 119 00:11:46,952.622193 --> 00:11:56,642.622193 But I want you to really, truly hone in on the fact that you eating Whole Foods is probably even better than taking that supplement that you want to take to kill cancer. 120 00:11:56,852.622193 --> 00:11:59,427.622193 So I want you to fuel the power in eating the food. 121 00:12:00,52.622193 --> 00:12:07,762.622193 I want you to do the supplement sometimes as well, but I just feel like people forget how powerful the food can be 'cause you get caught up on the pill forms. 122 00:12:07,762.622193 --> 00:12:12,332.622193 'cause we kind of relate them to the feeling of how medications are so, black or white. 123 00:12:12,332.622193 --> 00:12:13,412.622193 They work, they don't work. 124 00:12:13,602.622193 --> 00:12:14,982.622193 They work really well when they do work. 125 00:12:14,982.622193 --> 00:12:17,862.622193 So if we take a supplement form of something, it must work really well as well. 126 00:12:17,867.622193 --> 00:12:22,782.622193 But I want you to remember how many different other compounds are within the food that you're eating. 127 00:12:23,82.622193 --> 00:12:23,982.622193 The whole food. 128 00:12:24,517.622193 --> 00:12:28,747.622193 How it might contain sulforaphane, but it also contains a bunch of other things that are super beneficial as well. 129 00:12:28,777.622193 --> 00:12:31,237.622193 So I won't hound on that too much faster or too much further. 130 00:12:31,547.622193 --> 00:12:44,987.622193 But I just want you to understand that eating well is probably doing it better than the supplement, but there are still opportunities to include a supplement that can have a, an add up beneficial impact that can be very useful tools. 131 00:12:45,677.622193 --> 00:12:56,897.622193 For example, we do have some flourishers come in and they just can't tolerate cruciferous vegetables, whether it's in the beginning and we're still working on their gut health and they can't digest it or legitimately they just don't like the taste. 132 00:12:57,17.622193 --> 00:13:01,127.622193 I understand that sulfur doesn't smell great, and to some people it just doesn't taste great. 133 00:13:01,127.622193 --> 00:13:03,497.622193 So having broccoli is probably not very palatable. 134 00:13:03,767.622193 --> 00:13:07,37.622193 Maybe the way that you were brought up, it wasn't something that you were used to eating. 135 00:13:07,37.622193 --> 00:13:07,892.622193 You had different taste buds. 136 00:13:08,612.622193 --> 00:13:19,22.622193 I usually hope that over time we can get people to like these foods and include them more into their nutrition plan, and it does tend to happen more often than you think, or we're getting really good at hiding it and they're making really cool food. 137 00:13:19,22.622193 --> 00:13:23,792.622193 Things like you can put it in your, like cauliflower rice in your smoothies, for example. 138 00:13:23,792.622193 --> 00:13:26,252.622193 A lot of people might not taste it, but everyone's a little bit different. 139 00:13:26,582.622193 --> 00:13:36,812.622193 So if you really can't tolerate or you really don't like the taste of certain foods, but you want some of the benefits from the phytonutrients that you would typically get from those foods, then having a supplemental form could be beneficial. 140 00:13:37,697.622193 --> 00:13:40,907.622193 There could also be opportunities for us to target specific pathways. 141 00:13:41,247.622193 --> 00:13:46,637.622193 I'll tell you right quick, I was at a conference, the A A MP conference, just was it last weekend? Holy moly. 142 00:13:46,637.622193 --> 00:13:47,477.622193 I think it was last weekend. 143 00:13:47,987.622193 --> 00:13:51,257.622193 And there's a really cool tool that they showed using ai. 144 00:13:51,257.622193 --> 00:13:53,177.622193 So we have to approach it with a grain of salt. 145 00:13:53,177.622193 --> 00:13:54,647.622193 We still need to perfect this AI thing. 146 00:13:54,947.622193 --> 00:14:01,507.622193 But basically you could look up different cancer types and the pathways that tend to be over regulated or under regulated. 147 00:14:01,867.622193 --> 00:14:03,697.622193 Regulated that basically you could. 148 00:14:04,327.622193 --> 00:14:11,677.622193 You could target with specific natural substances, like sulforaphane can benefit the Nerf two pathway, or Corin can benefit the Nerf two pathway. 149 00:14:11,947.622193 --> 00:14:15,847.622193 So, and in, in breast cancer, this pathway is more important. 150 00:14:16,157.622193 --> 00:14:27,887.622193 So instead of me having to go search through paper, by paper, by paper to, to really analyze which cancers have specific pathways and then target those with specific nutrients, it actually does it all for us, which is fantastic. 151 00:14:27,887.622193 --> 00:14:29,147.622193 I'm really excited for it to come out. 152 00:14:29,732.622193 --> 00:14:42,272.622193 Then in this particular area, we would see that this type of cancer tends to have this pathway that needs to be targeted, and we know that this specific phytonutrient can target that pathway, so let's include that in the diet or in a supplement form. 153 00:14:42,452.622193 --> 00:14:45,482.622193 That would be a good opportunity to use a supplement in that scenario. 154 00:14:46,202.622193 --> 00:14:50,492.622193 Also, potentially you could be aiming for a more therapeutic dose, like maybe you'd have to eat like. 155 00:14:50,912.622193 --> 00:14:54,992.622193 I don't know, like 10 heads of broccoli or something to get the doses sulforaphane, which is not true. 156 00:14:54,992.622193 --> 00:14:57,32.622193 You can actually equate a bit of sulforaphane from broccoli. 157 00:14:57,242.622193 --> 00:14:58,352.622193 But let's just say that it's like this. 158 00:14:58,352.622193 --> 00:15:00,122.622193 'cause I can't think of any others off the top of my head. 159 00:15:00,392.622193 --> 00:15:07,952.622193 Let's say you had to eat like 10, 10 heads of broccoli in order to get the specific doses of fore that you needed in order to hit that specific pathway. 160 00:15:08,222.622193 --> 00:15:12,362.622193 Then of course, like a supplement might be more beneficial in that scenario. 161 00:15:12,902.622193 --> 00:15:15,882.622193 But basically we wanna just, I just wanna point out that. 162 00:15:16,242.622193 --> 00:15:19,302.622193 Whenever you're taking a supplement, it's missing so many other parts. 163 00:15:19,302.622193 --> 00:15:21,162.622193 Even if it has like four things in it. 164 00:15:21,162.622193 --> 00:15:26,172.622193 There's different combinations, different ways it gets broken down when you cook versus cut and all these kind of things. 165 00:15:26,532.622193 --> 00:15:29,592.622193 So often the whole food is gonna be your better choice for you. 166 00:15:29,592.622193 --> 00:15:32,982.622193 And then the supplements are the sprinkles on the icing on the cake. 167 00:15:32,982.622193 --> 00:15:37,452.622193 And if you've listened to my past episode on icing, sprinkles and cake, you'll know what I'm getting at there. 168 00:15:38,472.622193 --> 00:15:42,342.622193 And on the research again basically whole food diets consistently. 169 00:15:43,32.622193 --> 00:15:45,402.622193 Outperform single nutrient interventions. 170 00:15:45,582.622193 --> 00:15:50,472.622193 That's why your nutrition foundation is gonna be way more impactful than any supplement you're going to take. 171 00:15:50,472.622193 --> 00:15:58,612.622193 And you always hear me harp on if you if you are eating poorly, you can't out supplement a bad diet or an inconsistent bad diet kind of thing. 172 00:15:58,882.622193 --> 00:16:00,682.622193 So we definitely need to work on nutrition. 173 00:16:01,867.622193 --> 00:16:11,287.622193 The last thing I'll say about that and then we'll jump right into the foods, is that your body evolved to thrive on a complex combination of different nutrients, not just isolate at one. 174 00:16:11,287.622193 --> 00:16:20,977.622193 So it wants the different vitamins, the different minerals, the different phytonutrients that are going to have other, like many different impacts on the pathways in your body to kill cancer. 175 00:16:21,517.622193 --> 00:16:24,337.622193 It prefers to have this whole food combination. 176 00:16:25,57.622193 --> 00:16:27,667.622193 I just wanted to make sure that's very clear and I think I talked better enough. 177 00:16:27,667.622193 --> 00:16:28,687.622193 We'll jump into the next stuff. 178 00:16:29,872.622193 --> 00:16:35,812.622193 Alright, so four groups of foods that we encourage our clients, our flourishers, to consume on a very regular basis. 179 00:16:35,812.622193 --> 00:16:38,152.622193 The first one being cruciferous vegetables. 180 00:16:38,362.622193 --> 00:16:39,772.622193 They are my favorite. 181 00:16:40,162.622193 --> 00:16:42,322.622193 They impact all types of cancers. 182 00:16:42,322.622193 --> 00:16:43,162.622193 It doesn't matter. 183 00:16:43,432.622193 --> 00:16:47,922.622193 They've mostly been studied for breast cancer and also even lung cancer. 184 00:16:47,922.622193 --> 00:16:49,327.622193 In colorectal cancer too. 185 00:16:50,457.622193 --> 00:16:56,37.622193 These are your broccoli, your cabbage, your kale, your cauliflower, your Brussels sprouts. 186 00:16:56,337.622193 --> 00:16:59,907.622193 The real stinky sulfur contain sulfur containing foods. 187 00:17:01,377.622193 --> 00:17:04,347.622193 These are rich in the glucosinolates, the sulfur stuff. 188 00:17:04,647.622193 --> 00:17:15,447.622193 And then also Gluconates will convert the sulforaphane and I three C compounds into different things that are gonna help with detoxification, help support estrogen metabolism, healthy estrogen, metabolisms. 189 00:17:15,447.622193 --> 00:17:19,437.622193 'cause there there's some unhealthy estrogens and some healthy estrogens. 190 00:17:19,437.622193 --> 00:17:23,367.622193 So for example, I three C Indu, three carbonyl, same thing. 191 00:17:23,937.622193 --> 00:17:29,197.622193 This can help to shift estrogen towards more protective metabolites like the two hydroxy estro. 192 00:17:30,402.622193 --> 00:17:34,302.622193 Instead of the harmful ones, which would be more of the 16 hydroxyestrone. 193 00:17:34,782.622193 --> 00:17:41,322.622193 So the two and the 16, they have certain Com compounds, like organic, you ever do organic chemistry. 194 00:17:41,722.622193 --> 00:17:47,242.622193 So they have different structures to them that can either be harmful or helpful, dependent on the two or the 16. 195 00:17:48,142.622193 --> 00:17:52,432.622193 Just a little side note here too, is often we are doing epigenetic testing with our clients. 196 00:17:52,432.622193 --> 00:17:53,962.622193 We pretty much do it with everybody. 197 00:17:54,352.622193 --> 00:18:04,492.622193 Epigenetic testing helps to tell us how is your body naturally set up to process estrogen in specific ways? And more times than not, we have women come back and they need support with their estrogen metabolism. 198 00:18:04,762.622193 --> 00:18:13,882.622193 So something like I three C Sulforaphane, dim, those kind of supplements are very beneficial for helping to push the estrogen in specific, more helpful ways. 199 00:18:14,572.622193 --> 00:18:20,487.622193 And most, more specifically here is we're like, we want you to have like maybe two cups if you can. 200 00:18:21,412.622193 --> 00:18:30,322.622193 Cruciferous vegetables every single day, whenever possible, because it's gonna push those hormone metabolites in the more helpful, less harmful pathways. 201 00:18:31,402.622193 --> 00:18:34,372.622193 So Farhan also activates a Nerf two pathway. 202 00:18:34,372.622193 --> 00:18:39,262.622193 This helps to boost antioxidant enzymes and that protects your cells from DNA damage. 203 00:18:39,742.622193 --> 00:18:46,122.622193 And basically these, these different compounds in the cruciferous vegetables, they just act in, in multiple cancer pathways. 204 00:18:46,422.622193 --> 00:18:49,62.622193 They reduce inflammation, they slow tumor cell growth. 205 00:18:49,422.622193 --> 00:18:55,22.622193 They support apoptosis, which again, is that natural not natural, but I guess is programmed cell death. 206 00:18:55,22.622193 --> 00:18:59,972.622193 Causing the cancer cells to die in a less harmful way, doesn't cause as much excessive inflammation. 207 00:18:59,972.622193 --> 00:19:04,232.622193 Your body can manage that kind of cell death more readily, get rid of those cells easily. 208 00:19:05,202.622193 --> 00:19:10,842.622193 A little tip here when it comes to how you eat cruciferous vegetables, you actually want to lightly steam them. 209 00:19:10,842.622193 --> 00:19:14,232.622193 You still want them like broccoli, for example, to be a little bit crispy. 210 00:19:14,902.622193 --> 00:19:16,552.622193 Honestly, I want you to just eat them. 211 00:19:16,552.622193 --> 00:19:20,902.622193 So whatever it takes in order to eat the vegetables, you're still gonna get some beneficial compounds in them. 212 00:19:21,142.622193 --> 00:19:30,862.622193 But if you can just lightly steam them, and if you chop your broccoli, for example, and lead them for like 10, 15, 20 minutes before you steam them, that gives time. 213 00:19:30,862.622193 --> 00:19:39,202.622193 Like the chopping, the mechanical chopping of it, it, it releases the active compounds in the broccoli in order to go activate things. 214 00:19:39,382.622193 --> 00:19:42,652.622193 Gives you more of these active compounds basically, if you can just lightly. 215 00:19:43,27.622193 --> 00:19:49,27.622193 Or if you can, like the lightly steam them after chopping them, letting them sit for 10 to 15 minutes after chopping them and then steaming them that way. 216 00:19:49,857.622193 --> 00:19:57,7.622193 It acts on the moros enzyme and that moros enzyme helps the activation of a bunch of different other ones. 217 00:19:57,967.622193 --> 00:19:59,347.622193 So that was cruciferous vegetables. 218 00:19:59,347.622193 --> 00:20:07,57.622193 Let's now dive into the second category that has been shown in the research to help with many different cancer pathways, and that would be the legumes. 219 00:20:07,57.622193 --> 00:20:11,947.622193 So your lentils, your chickpeas, your beans, even edamame or like soybeans. 220 00:20:12,247.622193 --> 00:20:14,887.622193 These are all legumes that have shown to have very. 221 00:20:16,357.622193 --> 00:20:20,107.622193 Very many different types of benefits in these cancer pathways. 222 00:20:20,377.622193 --> 00:20:27,887.622193 They're also, they've got the fiber, they have plant protein, they have phytoestrogens which help regulate estrogen activity. 223 00:20:27,887.622193 --> 00:20:33,707.622193 And I will not talk about soy today, but I will absolutely be doing a episode specifically on soy coming up. 224 00:20:34,67.622193 --> 00:20:36,312.622193 I don't know exactly when, but I know I wanna talk about it. 225 00:20:37,427.622193 --> 00:20:40,607.622193 How it's beneficial for all types of breast cancer. 226 00:20:40,607.622193 --> 00:20:42,17.622193 You will not convince me otherwise. 227 00:20:42,17.622193 --> 00:20:44,867.622193 You can send me all of the dms on Instagram you want. 228 00:20:45,227.622193 --> 00:21:00,77.622193 I will still shout from the rooftops as it stands right now with the current literature, soy is protective against pretty much all cancer types, specifically breast cancer I know is one that people are gonna try to argue with with me, but I'm not changing my mind unless you present me some great. 229 00:21:01,37.622193 --> 00:21:04,877.622193 Research that has been also repeated, then I might change my mind. 230 00:21:04,877.622193 --> 00:21:07,907.622193 But at this, this point I'm pretty up to date, sway is beneficial. 231 00:21:08,387.622193 --> 00:21:11,177.622193 It's a bit of a side note, side note here, there, but we'll keep going. 232 00:21:11,657.622193 --> 00:21:14,627.622193 So, legumes, they contain lignins and troponins. 233 00:21:14,867.622193 --> 00:21:19,757.622193 These are they are antioxidant and they also have anti-tumor activities as well. 234 00:21:19,757.622193 --> 00:21:22,727.622193 They can, the different pathways, they can cause cancer cells to die. 235 00:21:23,217.622193 --> 00:21:26,457.622193 And the high fiber is gonna promote the gut microbiome. 236 00:21:27,87.622193 --> 00:21:30,87.622193 In your gut microbiome, very central to improving your immune system. 237 00:21:30,87.622193 --> 00:21:30,687.622193 Your immune system. 238 00:21:30,687.622193 --> 00:21:34,617.622193 Very important to finding and finding cancer cells or pre-cancer cells before they become cancer. 239 00:21:35,67.622193 --> 00:21:44,517.622193 And of course, we already talked about how fiber improves bowel movements regulating the removal of estrogen from the body and other contaminants that we don't necessarily want to keep around and recirculate through our body. 240 00:21:45,657.622193 --> 00:21:52,337.622193 They're, they've been shown time and time again to be associated with a lower risk of breast cancer and colorectal cancer. 241 00:21:52,577.622193 --> 00:21:54,647.622193 They also have been shown to improve survival. 242 00:21:55,247.622193 --> 00:22:11,267.622193 So there are studies on legumes in fiber, of course, showing that people who eat even just like 10 grams, who add 10 grams more of fiber to their diet, have an, have a decreased risk of dying from cancer and have a decreased risk of cancer coming back by like 22%. 243 00:22:11,747.622193 --> 00:22:12,857.622193 That is huge. 244 00:22:13,127.622193 --> 00:22:20,717.622193 So we need to make sure that people are getting, ideally we aim for at least 30 grams of fiber per day in our clients or flourishers diets. 245 00:22:21,557.622193 --> 00:22:29,417.622193 Basically, if you can consume legumes, if you have any gut trouble, you might have to work your way up to this, but we're looking for about a half to a cup of legumes a day. 246 00:22:29,827.622193 --> 00:22:38,497.622193 And again, I think the big goal is to get that fiber in, and a big part of that can come from legumes, and it's again, a good source of protein. 247 00:22:38,497.622193 --> 00:22:39,247.622193 I love protein. 248 00:22:40,177.622193 --> 00:22:42,457.622193 The third category I wanna talk about are berries. 249 00:22:42,457.622193 --> 00:22:45,67.622193 So blueberries, strawberries, raspberries, blackberries. 250 00:22:46,117.622193 --> 00:22:48,847.622193 These are all very beneficial for people's bodies. 251 00:22:49,177.622193 --> 00:23:00,877.622193 I will kind of put a caveat out there, like a tip I guess we could say, is to make sure that you're consuming berries along alongside some fiber, some protein, and or some healthy fat to help balance your blood sugar. 252 00:23:01,297.622193 --> 00:23:05,527.622193 Berries do have a lot of natural sugars in them, which is not necessarily bad for us. 253 00:23:05,737.622193 --> 00:23:10,807.622193 It's just that we want to regulate our blood sugar with every meal, every snack that we're eating. 254 00:23:10,957.622193 --> 00:23:18,67.622193 So in order to do that with berries, we wanna make sure that we're having them with, again, some protein, some healthy fat, or some additional fiber. 255 00:23:18,247.622193 --> 00:23:19,927.622193 There is fiber in the berries. 256 00:23:19,927.622193 --> 00:23:26,437.622193 I just want a little bit more in order to ensure that we are balancing that blood sugar regulating that insulin response as well. 257 00:23:27,382.622193 --> 00:23:35,602.622193 But berries are packed with polyphenols, anthocyanins iLogic acid, iLogic acid being something that we see a lot in green tea as well. 258 00:23:35,872.622193 --> 00:23:37,72.622193 These are all antioxidants. 259 00:23:37,72.622193 --> 00:23:44,122.622193 They reduce oxidative stress to cells, helping them to not be damaged, causing DNA damage, putting them down the path of cancer. 260 00:23:44,752.622193 --> 00:23:46,952.622193 They've also been shown to inhibit tumor growth. 261 00:23:46,952.622193 --> 00:23:51,22.622193 They block angiogenesis, which is the the new blood vessel formation to tumors. 262 00:23:51,22.622193 --> 00:23:54,292.622193 And that would be how tumors would get their, their nutrient supply. 263 00:23:54,292.622193 --> 00:23:59,422.622193 So if we can block off those blood vessels from being made, then we're blocking off the delivery. 264 00:23:59,452.622193 --> 00:24:02,32.622193 Basically, we're blocking the pizza delivery to the tumor cells. 265 00:24:02,302.622193 --> 00:24:06,12.622193 Or maybe the, salad delivery to the tumor cells if you wanna put it in a different way. 266 00:24:06,342.622193 --> 00:24:15,12.622193 So if they can't get their food, they can't fuel themselves, they can't grow, we cut off that pathway by getting rid of their delivery route, which is the the blood vessel formation. 267 00:24:15,552.622193 --> 00:24:16,662.622193 And berries help with that. 268 00:24:17,292.622193 --> 00:24:19,2.622193 And they also promote apoptosis. 269 00:24:19,512.622193 --> 00:24:22,482.622193 They also help to improve insulin sensitivity. 270 00:24:22,512.622193 --> 00:24:26,352.622193 Again, I still think that people should be consuming berries, maybe not on an empty stomach. 271 00:24:26,352.622193 --> 00:24:30,222.622193 We wanna combine them with other types of foods to help to balance insulin, blood sugar. 272 00:24:30,792.622193 --> 00:24:32,862.622193 They also lower chronic inflammation. 273 00:24:32,862.622193 --> 00:24:40,252.622193 And if we have insulin insensitivity, if we have a lot of chronic inflammation, that's gonna create this pro-growth environment for cancer to go. 274 00:24:40,252.622193 --> 00:24:49,382.622193 So that's how berries have an impact on blocking cancer, is by helping insulin to be sensitized to your body, be sensitized to insulin, and to also lower inflammation. 275 00:24:50,672.622193 --> 00:24:53,102.622193 Another quick tip is frozen berries are great. 276 00:24:53,462.622193 --> 00:24:58,82.622193 In fact, they might even have some more of the antioxidant potential above fresh berries. 277 00:24:58,112.622193 --> 00:25:01,262.622193 'cause sometimes it's hard to know how long have fresh berries been sitting around. 278 00:25:01,562.622193 --> 00:25:08,282.622193 I don't know about you, but every time we get raspberries, we have to eat them the same day or they get covered in mold and then I throw them out at the first sign of mold. 279 00:25:08,282.622193 --> 00:25:09,332.622193 'cause I don't want any mold. 280 00:25:09,942.622193 --> 00:25:13,932.622193 So just make sure that you are consuming fresh berries as best as possible. 281 00:25:14,112.622193 --> 00:25:18,762.622193 We don't want mold in the berries and we want to consider frozen berries. 282 00:25:18,762.622193 --> 00:25:20,382.622193 If, if it's a little bit easier for you. 283 00:25:21,297.622193 --> 00:25:24,387.622193 Myself, I have a smoothie pretty much every day. 284 00:25:24,387.622193 --> 00:25:25,377.622193 I find it quick and easy. 285 00:25:25,377.622193 --> 00:25:29,637.622193 For breakfast, I put in protein powder or hemp seeds. 286 00:25:30,237.622193 --> 00:25:32,97.622193 Sometimes I might use a little bit of Greek yogurt. 287 00:25:32,97.622193 --> 00:25:34,557.622193 Basically I'm just looking to get a source of protein with my berries. 288 00:25:35,197.622193 --> 00:25:39,307.622193 I usually use like an almond milk and sometimes I'll put in some olive oil. 289 00:25:39,307.622193 --> 00:25:45,277.622193 For some healthy fat, I always add ground flax seeded because of fiber and estrogen modulation. 290 00:25:46,102.622193 --> 00:25:51,922.622193 I have just, I've almost finished my frozen cherries and my frozen blackberries. 291 00:25:51,922.622193 --> 00:25:53,752.622193 I'm currently living in Washington state. 292 00:25:54,82.622193 --> 00:26:03,172.622193 We had one cherry tree that gave us like 20 bags of cherries that I've been eating since, I don't even know, probably like July. 293 00:26:04,12.622193 --> 00:26:04,727.622193 Who knows? You might. 294 00:26:04,727.622193 --> 00:26:06,412.622193 We were like, big cherries aren't ready in July. 295 00:26:06,412.622193 --> 00:26:11,602.622193 I honestly can't remember, but it's feels like a long time that I've been eating these cherries from that one tree. 296 00:26:12,172.622193 --> 00:26:14,812.622193 The blackberries, we have blackberry bushes everywhere. 297 00:26:15,52.622193 --> 00:26:16,972.622193 I didn't pick as many as I would've desired. 298 00:26:17,32.622193 --> 00:26:19,552.622193 They, they turned on me quicker than I thought they would. 299 00:26:19,832.622193 --> 00:26:27,662.622193 But I was lucky enough to be able to pick all my own blackberries and cherries, which I think is fantastic, and I can't wait to move back to Nova Scotia in about a year. 300 00:26:28,152.622193 --> 00:26:31,902.622193 We're here at my, my husband's in the Navy and I work completely online, so I can work anywhere I want. 301 00:26:32,307.622193 --> 00:26:39,447.622193 So we're living in Washington state right now, but we'll be moving back to Nova Scotia soon where we have several raspberry bushes and raspberries are my favorite. 302 00:26:39,627.622193 --> 00:26:44,397.622193 Raspberries do tend to have a higher fiber content than a lot of the other types of berries as well. 303 00:26:44,397.622193 --> 00:26:47,967.622193 Again, giving you more fiber, giving you more of that blood sugar balance impact. 304 00:26:48,237.622193 --> 00:26:55,277.622193 But we planted a whole bunch of raspberries like a couple months or a year before we had moved out, out to the to Washington state. 305 00:26:56,147.622193 --> 00:26:59,177.622193 I'm excited to move back in about a year and see what those raspberries are looking like. 306 00:26:59,177.622193 --> 00:26:59,507.622193 Right now. 307 00:26:59,507.622193 --> 00:27:04,457.622193 I have the feeling it's just gonna be polluted 'cause I also planted too many in one area. 308 00:27:04,667.622193 --> 00:27:07,457.622193 I'm gonna be excited to pick them all, but there's gonna be a lot and I can't wait. 309 00:27:08,147.622193 --> 00:27:09,137.622193 That was a very big side note. 310 00:27:09,137.622193 --> 00:27:13,787.622193 Let's now get into the last type of food, which are the leafy greens. 311 00:27:14,147.622193 --> 00:27:21,827.622193 Leafy greens are your spinach, your Swiss chard, your rugola, your kale, even like your romaine, even though it's not my favorite. 312 00:27:21,827.622193 --> 00:27:24,17.622193 I'd rather see you go for the darker leafy greens. 313 00:27:24,857.622193 --> 00:27:29,567.622193 Even kale and arugula have the added bonus of also being cruciferous vegetables. 314 00:27:29,567.622193 --> 00:27:35,627.622193 So you're gonna get your leafy greens and your cruciferous vegetables if you start to include more kale and arugula in your diet. 315 00:27:36,497.622193 --> 00:27:40,907.622193 The benefits in these foods come from the chlorophyll, the carotinoids. 316 00:27:41,207.622193 --> 00:27:47,427.622193 If we're gonna get into the specifics, the carotinoids would potentially be like the lutein, the zeaxanthin, and the betacarotene. 317 00:27:48,87.622193 --> 00:27:55,637.622193 Also the folate, which is very important for supporting DNA repair and providing this thing called like a methylation balance. 318 00:27:56,37.622193 --> 00:28:00,897.622193 I'm not gonna get too into methylation right now, but I think that would actually be a great idea for another episode. 319 00:28:01,197.622193 --> 00:28:09,387.622193 But if you've ever looked into the M-T-H-F-R-C-O-M-T, those are the epigenetic pathways that you can get tested. 320 00:28:09,387.622193 --> 00:28:11,817.622193 We do this with all of our clients in the epigenetic testing. 321 00:28:12,387.622193 --> 00:28:17,787.622193 It's on the same test that I mentioned at the near the beginning when I talked about estrogen metabolism and epigenetics. 322 00:28:18,87.622193 --> 00:28:27,177.622193 So this test, we can look at your M-T-H-F-R pathway and see are you a little bit compromised in it? And if so, then we really wanna get you a lot of healthy folate into your diet. 323 00:28:27,207.622193 --> 00:28:30,327.622193 And leafy greens are the best way to do that is to get that. 324 00:28:30,672.622193 --> 00:28:44,52.622193 The greenness is gonna be a lot of the folate and that's gonna help support those pathways if they are maybe a little bit sluggish or deficient for, for an ease of explaining that the folate will help push those in a more healthfully way. 325 00:28:45,232.622193 --> 00:28:53,542.622193 There's also Mag magnesium, other antioxidant enzymes is gonna help with inflammation, oxidative damage, all the same pathways, pretty much that I mentioned before with the other vegetables. 326 00:28:53,542.622193 --> 00:28:54,592.622193 There's a lot of overlap. 327 00:28:55,267.622193 --> 00:29:01,837.622193 Whenever people have more leafy greens, they have a lower incidence of breast, colorectal, and pancreatic cancers, just to name a few. 328 00:29:02,287.622193 --> 00:29:10,807.622193 And again, these are gonna support your detoxification pathways, your liver health and the elimination of hormones, environmental contaminants, things like that. 329 00:29:10,807.622193 --> 00:29:11,677.622193 But they're just great. 330 00:29:11,677.622193 --> 00:29:12,517.622193 They have fiber in them. 331 00:29:12,757.622193 --> 00:29:13,387.622193 Great stuff. 332 00:29:13,807.622193 --> 00:29:20,827.622193 I would say to eat a variety of raw and cooked 'cause you get different types of benefits, whether they're raw versus cooked. 333 00:29:21,727.622193 --> 00:29:27,277.622193 For example, whenever you cook them, it's going to boost your ability to absorb carotinoids. 334 00:29:27,517.622193 --> 00:29:30,907.622193 Whereas if you eat them more raw, you're gonna get a little bit more vitamin C. 335 00:29:31,117.622193 --> 00:29:38,557.622193 So that's why it's not necessarily like super important to go all raw food diet or even just co all your foods good. 336 00:29:38,557.622193 --> 00:29:41,977.622193 Have some raw foods sometimes too, or slightly steamed foods like broccoli. 337 00:29:42,862.622193 --> 00:29:48,562.622193 Because different compounds will be released in different cooking methods or non cooking methods. 338 00:29:48,562.622193 --> 00:29:51,892.622193 So just chewing a raw food can release certain things as well. 339 00:29:53,122.622193 --> 00:30:00,442.622193 So just to recap we talked about phytonutrients being the beneficial compounds in a lot of these powerhouse anti-cancer foods. 340 00:30:00,832.622193 --> 00:30:19,282.622193 We talked about the compounding impacts and how it's better to have whole foods with a variety of different phytonutrients, as well as like the, the vitamins, minerals, things like that, as opposed to just an isolated supplement a lot of the times, because that's the way our body knows how to use things, and they all work together to have certain impacts on our body. 341 00:30:19,762.622193 --> 00:30:26,212.622193 And then the foods I mentioned, the groups of foods would be the cruciferous vegetables, the legumes, the berries, and the leafy greens. 342 00:30:26,482.622193 --> 00:30:30,52.622193 These are the strongest, most powerhouse, powerful foods. 343 00:30:30,487.622193 --> 00:30:46,117.622193 To help reduce the risk of cancer growing, coming back, if you want to learn a little bit more, I barely scratch the surface here on what you can do for food in order to reduce your risk of cancer coming back and to help heal your body way better after treatment much quicker. 344 00:30:46,657.622193 --> 00:30:50,407.622193 I have a whole free workshop, or sorry, a masterclass on this. 345 00:30:50,647.622193 --> 00:30:53,737.622193 It is called The Three Keys to Effective Anti-Cancer Nutrition. 346 00:30:53,767.622193 --> 00:30:56,707.622193 It's over@flourishaftercancer.com, 347 00:30:56,977.622193 --> 00:30:59,827.622193 Flo Forward slash Nutrition Masterclass. 348 00:30:59,827.622193 --> 00:31:03,667.622193 I'll put that link into the show notes, but again, it's flourish after cancer.com. 349 00:31:03,937.622193 --> 00:31:11,257.622193 Forward slash nutrition masterclass, and I cover several other strategies to help use food to reduce cancer. 350 00:31:11,992.622193 --> 00:31:15,682.622193 Basically the impacts foods to choose, things like that in that Nutrition Masterclass. 351 00:31:15,682.622193 --> 00:31:18,142.622193 It is free if you wanna go take a a look. 352 00:31:18,172.622193 --> 00:31:23,632.622193 It is a slideshow, basically, and you can learn a lot more above and beyond what we covered today. 353 00:31:24,472.622193 --> 00:31:26,512.622193 So that is all I have for you. 354 00:31:26,512.622193 --> 00:31:28,582.622193 I can't wait to do next week's episode. 355 00:31:28,582.622193 --> 00:31:30,802.622193 And here's two Flourishing After Cancer.
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