December 3, 2025 • 30 mins
Episode Highlights From Katie
- The concept of the “Four Horsemen” of chronic disease and why 85% of people over 50 die from one of these conditions.
- What these diseases share in common: long, silent development over years or decades before symptoms appear.
- Why traditional screening often catches disease too late. And how new data and AI tools can identify risk far earlier.
- The difference between 10-year risk scoring and lifetime risk (and why most people never receive the latter).
- Why cancer screening is age-based rather than risk-based and how this overlooks key early indicators.
- How AI-driven assessments like Catch use massive datasets to calculate disease risk more accurately than traditional methods.
- What I learned from my own cancer risk assessment and why it shifted my thinking about proactive health.
- Why foundational lifestyle inputs (sunlight, vegetables, oily fish, hydration, minerals, sleep, movement, and avoiding chronic inflammation) are more powerful than supplements in reducing long-term disease risk.
- The connection between allergies, immune signaling, inflammation, and long-term disease patterns.
- How early lifestyle patterns influence future metabolic, cardiovascular, and cognitive health.
- Simple, data-backed ways to lower lifelong risk starting today without fear, overwhelm, or chasing expensive solutions.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Well, on to My Body's podcast. This episode is brought
to you by Native Path Creating, and this might be
the most important creating benefit that we don't talk about enough,
which is its impact on mental health. See research shows
that creating supplementation can improve our mood, particularly in women,
and our brain needs energy to produce narrow transmitters like
serotonin and dopamine, and creatine helps on a cellular level.
(00:25):
Some studies suggest that creatine may be particularly beneficial for
women with persistent feelings of sadness. And of course, well
it's not a replacement for professional mental health care. It's
an additional tool that might help us be like ourselves again.
So if you're struggling with low mood and mental fatigue,
talk to your health care provider and consider if creating
could be a helpful addition for you. Quality matters, though,
(00:46):
so look for the most studied form, which is creating monohydrate.
I personally use Native Path creatine, and most research says
to aim for three to five grams a day. I
sometimes go as high as ten for the mental benefits.
But you don't need a loading phase, despite what you
might different on the internet. As always, of course, stopped
your doctor, a healthcare provider before starting any new supplement
or protocol, especially if you have an underlying health condition.
(01:07):
But for many of us, as women, creating is one
of the safest, most research supplements available, and it's time
we stopped thinking of it as just for men. Save
up to fifty six percent and get free shipping at
wellnessvama dot com slash go slash Native Creating. That's walnessvama
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cr e a t I n E. This podcast is
(01:31):
brought to you by Hiya for children and especially I
loved to talk about their new greensline for children. Now
I have tasted these vitamins and they're delicious. My kids
are the ones who really love them, though, and I
love that they're getting the nutrients they need without the sugar.
Because most children's vitamins are basically candy in disguise with
(01:52):
up to two teaspoons of sugar and dyes and unhealthy
chemicals or gummy additives that we don't want our kids
to have. So Hya created a superpowered children's vitamin that's
chewable without the sugar or the nasty additives, and it
tastes great. My little ones love it. They especially are
designed to fill the most common gaps in modern children's
diets to provide full body nourishment with a taste kid's love.
(02:15):
And it was formulated with the help of pediatricians and
nutritional experts and pressed with a blend of twelve organic
fruits and vegetables, then supercharged with fifteen essential vitamins and minerals,
including vitamin D, B, twelve C, zinc, and fol light,
among others. It's also non GMO, vegan, dairy free, allergy free,
gelatine free, nut free, and everything else you can imagine.
(02:35):
I love that they test every single batch with third
party testing for heavy metals and microbials in a qualified
GMP compliant lab using scientifically validated testing methods, so you
can be completely at ease knowing it's safe and nutritious.
And it's designed for kids and sent straight to your
door so you don't have to worry about ordering. My
kids really like these, and I love that refills show
(02:58):
up on schedule with no stress. Also again honorable mentioned
to their new Greens because if you are tired of
battling your kids to eat more greens, their daily greens
Plus Superfoods is a chocolate flavored greens powder designed specifically
for kids, impact with fifty five plus whole food ingreenients
to support kids' brains, their development, their digestion, and kids
(03:18):
actually like it. We've worked out a special deal with
Haya for the best selling children's vitamin received fifty percent
off your first order. To claim this deal, you must
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h dot com slash Wellness Mama to get your kids
(03:40):
the full body nourishment they need. Hello and welcome to
the Wannesswama podcast. I'm Katie from Wanasama dot com and
this podcast is going to go deep and hopefully a
quick and concise way on a topic that I have
found really interesting recently, which is the data backed ways
to catch certain diseases early in a very non invasive way.
(04:03):
In fact, this is something that I have gone deep
on gotten to invest in actually because I believe in
it pretty strongly. But the idea we know that there's
the concept of the four horsemen, which are the four
big killers and why eighty five percent of people over
fifty will die from one of these conditions. And I'll
get into those later, but there's a lot of things
that these share in common that are actually understandable and
(04:24):
detectable years before problems begin, and a lot of traditional
screening waits until there's already an active disease process before
figuring out something's wrong. And now with the rise of
data and AI, we actually have the ability to predictively
understand our risk far in advance and modify it in
a way that is statistically significant and that can really
(04:46):
be beneficial for our health long term. So I will
put a link in the show notes to specifically where
I've gone deep on this personally, as well as to
some photos of my personal analysis and risk related to
for now answer. But I wanted to go deep on
my understanding of this because I find this fascinating and
I think that data can be power, especially when it's individualized.
(05:07):
And I'm explaining how I'm using this in my own
context and also my understanding of data variables as a whole,
and why a tool like this can be so effective.
And I also have a special link in the show
notes if you want to try it so that you
get it and with a free trial and heavily discounted.
So before we jump in, I want to reiterate something important,
which is nothing I share is ever medical advice, health advice,
(05:30):
or even personal advice. Nothing I share is advice at all.
I'm simply sharing my own experience, things I've learned in
my anecdotal experience of life, and ideas that have been
helpful to me on my journey, with the goal of
offering information and inspiration, never comparison, pressure, or prescription. You
are and always will be your own primary healthcare provider.
(05:51):
I feel like tools like the one I'm going to
talk about it today actually help in that journey. But
the end of the day that both power and responsibility
lie with you, and I encourage you to be curious,
to do your own research, to listen to the deep
wisdom of your own body, and to question everything, even
and especially me. If something resonates wonderful, If it doesn't,
(06:11):
please feel free to completely discard it. My deepest hope
is that these conversations help you connect with your own
wisdom and your intuition around your own next best steps.
So with that said, let's jump in so kind of
for some broad context. The reason I'm doing this episode
now is that I feel like we're seeing a shift
in health, which I'm really excited about, from reactive to
(06:34):
proactive or protective as we have availability of significant insight
and data into our own bodies. I say so much
to probably sick of it, that we are our own
primary health care providers, and this is especially true around
our daily choices and how those relate to our cumulative
risk of any condition. I do feel like avoiding problems
(06:57):
and heading them off by understanding what contributes to them
is extremely powerful, and now with AI and data, we
have more insight than we ever used to. However, because
of that, it can also be data overwhelmed and there
can be a lot to cut through. So today I'm
going to talk about some ways to cut through that noise,
and also just some key takeaways of statistically valid data
that I think are universally applicable. But here's a shocking
(07:19):
reality that most people don't know. Eighty five percent of
people over fifty will die from one of what are
called the four horsemen, which are in order, heart disease, cancer,
type two diabetes, or metabolic disease. Or Alzheimer's, and those
are all on the rise. These are not sudden diseases
that you do not catch them. You don't get them overnight.
(07:40):
These take years or decades to accumulate, and we have
a lot of data around things that contribute, and yet
most of our current medical approach is to wait until
these diseases are actually in disease state to do anything
about them. So for me, I'm going to go deeper
on some of these particular things today. In my own experience,
(08:01):
autoimmune disease was my lesson into looking deeper into health
and risk and as we learn more be able to
modify that risk. And I'm so glad personally that I
experienced autoimmune disease, and because some of these things that
I learned in my own recovery process from back are
strategies that I have found now actually reduced my risk
of cancer when I did these assessments related to relative
(08:24):
and actual risk today. So I will course mention some
of my personal fundamentals and what I did from an
anecdotal perspective that I feel are helpful in any health conversation,
things like addressing nature deficit disorder, getting our light and
circadian cues, correct di lay in our sleep and the
nutrient focus with food, as well as the right type
of movement. And then I'll get into a little bit
(08:45):
more of the nuance of things we can only learn
from these more detailed personalized assessments as well. But this
is the empowering truth. So I mentioned the staggering statistics
about eighty five percent of people experiencing one of the
four horsemen. But the empowering part is we now have
the data, the tools to predict and see risk early.
And sixty to ninety percent of most chronic disease risk
(09:09):
is modifiable, so we know very little actually is directly
related to genetics in a way that cannot be changed.
And we now know the vast majority and up to
about ninety percent of risk is changeable. So the four
horsemen and the problem with our current approach, here's what
they have in common. They begin decades before any symptoms.
(09:32):
The early symptoms and changes are silent, so it's hard
to listen to them. I talk often about symptoms being messengers,
but often if we're not aware of them, they're not
We're not able to hear their message. Standard care only
looks at diseases once it's a diagnosable disease. And outside
of even these four horsemen, many of us have had
experience I know I have, of having something going on,
(09:53):
going into the medical system, asking for testing and being
told everything was quote normal, and then it being a
long time before something actually showed up on a test
that met their diagnostic criteria, even though I knew years
in advance of that that something was off in my body.
For this reason, most first signs, especially if these four horsemen,
are catastrophic. For a lot of people, the first sign
(10:15):
of a heart disease is a heart attack. In fact,
that's for fifty percent of people. The first sign of
cancer is often a late state diagnosis, which is scary
because the earlier it's detected we know, the better the outcome.
And Alzheimer's typically begins twenty to thirty years before actual
memory loss, but we're not detecting it then. So the
way we currently assess risk is heart disease risk is
(10:39):
assessed with a narrow ten year event risk calculator. Cancer
risk for the average person isn't actually looked at or
assessed at all. Alzheimer's risk isn't assessed unless there are
symptoms and screening is often just age based or general
and not personalized. And what we're seeing are the consequences
of taking a reactive approach to help, which is we're
(11:00):
seeing rising rates of health problems across the board, including
in people under forty and now including children as well.
We're seeing late stage diagnosis is still the kind of
the common norm, but we're seeing younger ages of onset
for some of the bigger and more prominent and more
dangerous cancers like colon and breast. And despite spending a
(11:20):
trillion dollars on curing cancer, we haven't meaningfully improved incidents
or mortality at all. Most people walk around with unknown
risk factors, think there's nothing they can do to shift it,
and don't find out if there's a problem until it
is late stage. So what I feel like is helpful
and empowering is to understand the paradigm shift. When we
(11:43):
understand it's something we now have access to in early
risk factors. Here's why this is so important in paradigm shifting.
We know that sixty five to ninety percent of cancers,
our risk can be modified and we can emvoid entirely
through the shift in our lifestyle that are within our control.
Less than ten percent of cancer is genetic. Early detection
(12:06):
offers a ninety percent survival rate compared to less than
ten percent when caught in very late stage. And lifestyle
is the most powerful lever we have. And as I
often say, the benefits of compounding daily choices we make
compound to drastically, either positively or negatively affect our risk factors.
(12:27):
So some examples of lifestyle factors just to give you
an idea that this AI driven data model shows that
I find especially fascinating. So some of these are instinctive,
but there's data also around them. So adding even just
a little bit more vegetables to our daily consumption reduces
the risk of nine types of cancer. A serving of
oily fish per week reduces stomach cancer risk by fifteen percent.
(12:50):
One extra serving of fruit a day like berries, reduces
lung cancer risk by seventeen percent. This one is surprising
to me, asthma or allergy history surprisingly reduces brain cancer
risk by thirty to forty percent. And I have some
ideas from an immune perspective, who why that's the case,
But I feel like that one's counterintuitive a little bit.
I love this one. Regular coffee consumption lowers the risk
(13:11):
of four different cancers, so yea me for coffee consumption.
Multivitamins can be associated with depending on them with a
lower risk of lung cancer. And we also know things
like having a severe concussion can actually double our lifetime
brain cancer risk. So there's a lot of variables that
we just don't think about and that we can do
things if we understand them to shift our risk factors
(13:32):
over time. There are some surprising environmental and lifestyle contributors
that people never think about. For instance, the secually on
I did think about because I used to live near caves,
but many people never even consider, which is the radon
levels in our homes. Concussions and tread trauma injuries which
I've had both skull fractures and concussions. We know our
(13:54):
sleep patterns relate to our cancer risk. Food consumption, of course,
but especially highly processed foods are link to higher risk
of certain cancers. Environmental exposures, which I've talked to in
depth about, especially in a home environment, how indoor air
can often be more polluted than outdoor air, and how
those exposures are links to cancer risk. Even virable history
(14:15):
kind of in both direction, and I'll show some of
my own personal data on this. It'll be in the
show notes, as well as some screenshots of my own
risk portfolio and some interesting key takeaways that I learned
from doing this. But what I find nearly interesting is
I think data and AI are really changing early detection
in a really statistically relevant way. The old system couldn't
(14:38):
do this because it was too many variables for human
doctor to track, and each disease we know has dozens
or hundreds of contributing variables and risk changes over time
as we change these variables. So population level guidelines are
not personalized and don't give a person there any indication
of their actual risk factors. So I got you, Thank you.
(15:00):
A couple of years ago or a year ago, become
involved with a company that's really spearheading using this data
in a way that is relevant and predictive and helpful
to an individual person. And the company is called catch
All linked to them in the show notes as well
as a special way that you can try it, and
so I got to be involved. I feel like this
is a pivotal tool in that thing I talk about
(15:21):
often of becoming our own primary healthcare provider. They are
able to analyze hundreds of risk factors from over ten
thousand studies in light of an individual, and then create
personalized lifetime risk scores for twenty one of the major cancers.
Like I said, I'll share mine so that you can see.
They also show which factors increase risk and which decrease it,
(15:44):
and give suggestions based on the individual of things that
can be done that are within our control to shift
our risk. They also build a personalized screening plan if
risk factors are high that can be sending to people
to take into account, and they also give guidance on
which test actually would matter for our own unique risk
factors versus just more broad screening that, like I said,
(16:07):
often misses things until they're in advanced stage. Their goal
is to actually tackle all the four horsemen eventually. But
the reason they started with cancer is it's the second
leading cause of death. Half of us will get it
statistically in our lifetime right now, and risk isn't assessed currently,
so people rely on chance or assume it's genetic. And
(16:28):
until now there have not been tools other than diagnostic tools,
which I said like often don't detect things till later,
or which are invasive to test or screen at all,
and we know that statistically the earlier this is where
we find out about it. The earlier detection basically the
high through survival rate, so up to a ninety percent
(16:48):
survival rate WO when found early. We also know with
cancer and they have proven this with the data, that
lifestyle impact is massive, So there's actually a tremendous amount
within our control that we can do to shift our risk.
This episode is brought to you by native path creatine,
and this might be the most important creating benefit that
(17:11):
we don't talk about enough, which is its impact on
mental health. See research shows that creating supplementation can improve
our mood, particularly in women, and our brain needs energy
to produce neurow transmitters like serotonin and dopamine, and creatine
helps on a cellular level. Some studies suggest that creatine
may be particularly beneficial for women with persistent feelings of sadness.
And of course, well it's not a replacement for professional
(17:32):
mental health care. It's an additional tool that might help
us feel like ourselves again. So if you're struggling with
low mood and mental fatigue, talk to your healthcare provider
and consider if creating could be a helpful addition for you.
Quality matters, though, so look for the most studied form,
which is creating monohydrate. I personally use Native path creatine,
and most research says to aim for three to five
(17:53):
grams today I sometimes go as high as ten for
the mental benefits. But you don't need a loading phase,
despite what you might have read on the internet. As always,
of course, doctor your doctor a healthcare provider before starting
any new supplement or protocol, especially if you have an
underlying health condition. But for many of us as women,
creating is one of the safest, most research supplements available,
and it's time we stopped thinking of it as just
(18:14):
for men. Save up to fifty six percent and get
free shipping at wellnessvama dot com slash go slash Native Creatine,
that's walnasvama dot com slash go slash n AT I
ve E cre E A t I any. This podcast
is brought to you by Hya for Children and especially
(18:35):
I loved to talk about their new greensline for children.
Now I have tasted these vitamins and they're delicious. My
kids are the ones who really love them, though, and
I love that they're getting the nutrients they need without
the sugar, because most children's vitamins are basically candy in
disguise with up to two teaspoons of sugar and dyes
and unhealthy chemicals or gummy additives that we don't want
(18:57):
our kids to have. So Haya created a souper for
powered children's vitamin that's chewable without the sugar or the
nasty additives, and it tastes great. My little ones love it.
They especially are designed to fill the most common gaps
in modern children's diets to provide full body nourishment with
a taste kid's love. And it was formulated with the
help of pediatricians and nutritional experts and pressed with a
(19:19):
blend of twelve organic fruits and vegetables, then supercharged with
fifteen essential vitamins and minerals, including vitamin D, B, twelve C, zinc,
and folate, among others. It's also non GMO, vegan, dairy free,
allergy free, gelatine free, not free, and everything else you
can imagine. I love that they test every single batch
with third party testing for heavy metals and microbials in
(19:40):
a qualified GMP compliant lab using scientifically validated testing methods.
So you can be completely at ease knowing it safe
and nutritious, and it's designed for kids and sent straight
to your door so you don't have to worry about ordering.
My kids really like these and I love that refills
show up on schedule with no stress. Also, again honorable
(20:02):
mentioned to their new Greens because if you are tired
of battling your kids to eat more greens, Their Daily
Greens plus Superfoods is a chocolate flavored greens powder designed
specifically for kids, impact with fifty five plus whole food
ingredients to support kids' brains, their development, their digestion, and
kids actually like it. We've worked out a special deal
with Haya for the best selling children's vitamin received fifty
(20:24):
percent off your first order. To claim this deal, you
must go to Hiya health dot com slash wellness Mama.
This deal is not available on their regular website. So
again that's hi y A h E A L t
h dot com slash Wellness Mama to get your kids
the full body nourishment they need. So, like I said,
(20:45):
everything I share in here is strictly my own experience,
research opinion, So I wanted to share my experience of
using this risk calculator. The things that surprise me, what
I learned, what was expected, and what wasn't. So I
found out, like I said, less than ten percent of
our cancer risk is genetic, which is for me good
news because I've had quite a few relatives who actually
(21:07):
experienced some form of cancer. I found out that my
risk is lower than the population average. But there were
some surprising things for me. So having my kids young
and having multiple kids reduced my risk of certain cancers
like breast cancer, as well as breastfeeding reduced my risk.
My blood tight which is a positive, slightly increased my
(21:28):
risk of certain cancers. My coffee intake statistically lowers my risk,
which is yeah, because I wasn't planning to give that up.
And like I said, breastfeeding contributed to a lower risk
of several types of cancer I believe, including breast cancer,
uterine cancer, and cervical cancer. Another surprising one. I don't
even consider myself tall, but I'm slightly taller than average,
(21:49):
and my height increased my risk, but my weekly activity
level balanced it out by reducing my risk. Some things
I took away from my assessment is that I could
more organic tea and increase my consumption of that ey
fish in my diet, even though that is something I consume,
I will say going into this, so one area that
(22:09):
I feel like deserves a little bit more nuance is
that when it comes to skin cancer risk, their system
recommends sunscreen. I think there's nuance here as my personal
opinion is there are sunscreens that are universally harmful. Chemical
sunscreens that I feel like do not reduce cancer risk
and in my personal opinion, might increase it, and that
are harmful to the environment, to reefs, and to our hormones.
(22:32):
I personally, again just my personal opinion, will not wear
sunscreen period. I am not, even though I have bare
skinned I am not concerned with skin cancer risk personally.
You have probably heard you talk about this before, and
I can link to some podcasts I've done on this.
But that is one thing I disagree with, at least
the recommendation around sunscreen on And one thing I did
(22:54):
confirm with them before being involved with this company and
investing in them is the data actually shows that I've
mentioned this before as well, there is not a correlation
between moderate healthy sun exposure and skin cancer risk. There
is a correlation between sunburn and skin cancer risk. And
we know that having healthy vitamin D levels, which I
(23:15):
personally can only get from sunshine supplements, do not do
anything for me, but having good vitamin D levels reduces
the risk other types of cancer. So I know that's
a controversial one. That is by no means the CATCH
recommendation or perspective. My personal opinion is that I will
get as much healthy, moderate sun exposure without sunburn as
(23:35):
possible throughout the year, at all times throughout the day, morning, bright, midday,
and sunset, and I find this is actually incredibly health supportive. However,
just a caveat that if you do go through CATCH,
they may recommend sunscreen. I personally different opinion about them,
but they're looking at data there as well, So this
is a perfect place do your own research, ask deeper questions,
(23:56):
and do what works for you. I also like that
CATCH explained to the science of their recommendations on each factor. So,
like I said, my risk was lower than population average
and pretty close to as low as it possibly could
be based on variables I can't change, like my age,
my height, being a woman, et cetera. And my elevated
(24:16):
risk came from family history, from sunburns when I was
younger from having diary disease in the past, though I
would guess the model doesn't have a lot of examples
of people who had diory disease and then now don't
considering the conventional system says it's not reversible, so I'm
curious how that comes into play and what will happen
in my lifetime. But it gives a lot of things
to be aware of and to modify. The empowering part
(24:39):
of this is you don't need to change everything, which
is beautiful news you can. It helps you kind of
prioritize a few big lovers that are not actually like
high energy demand, and some small shifts can lower our
lifetime risk by as much as sixty percent. So I
feel like this was very helpful, like actionable information, and
that didn't seems stressful or like out of my control
(25:03):
to understand. So examples of some small shifts that I
made based on my catch analysis were increasing my vegetable intake,
especially fermnted vegetables. I was already consuming vegetables, but I
increased that slightly, added more colorful plant foods I mentioned before,
but more weakly oily fish, so YEA for sardines, and
(25:23):
then now I will know if I choose to get
screenings at what intervals and what types are going to
be most effective. I'll also say, because they are focused
on eventually addressing all of the four horsemen, that what
is next for CATCH specifically is heart disease in Alzheimer's.
And I love this because they're taking a different approach
that I think is very overdue and very important and warranted,
(25:46):
which is their approach to heart disease will be very different.
HDL and LDL are only part of the picture, which
I've also said this four years, as have some really
educated podcast guests, and I believe our current diagnostic model
even is actually not nearly nuanced enough or helpful, and
that doesn't provide a full understanding personally. I think light
and nurals come into play here in a huge way, however,
(26:06):
So CATCH is looking at things like calcification, inflammation, metabolic markers,
and statistically validated, clearer risk indicators than just cholesterol, which
I could do probably a series of podcast on why
I don't think that is an accurate predictor. But fifty
percent of people who have heart attacks have a normal
LDL so I've said for years it's not about cholesterol.
(26:29):
It seems like they have actually really gotten into the
deep data around this and can help people modify their
risk on what actually can make a difference. Their AI
powered risk modeling will help identify and shift risk decades
earlier when it comes to Alzheimer's. Like I said, the
disease progression starts twenty to thirty years before symptoms, and
(26:51):
lifestyle is the biggest driver of Alzheimer's as well. We
do have early brain scans and biomarkers that are emerging,
but AI can help us identify risk patterned way before
those even come into play. So my conclusion here kind
of key takeaway. I know this is like a very
nuanced topic and one that I find particularly fascinating personally,
(27:12):
but I love tools like this that are emerging because
we don't have a lack of access to data in
today's world. But it can be overwhelming to sort through
the data and to sift through what is relevant and
what's not, what's true, what's not, and what applies to
us personally. And I feel like they're helping with that
in a substantial way, because our health future is not random.
(27:34):
Like I say so often we are our own primary
healthcare provider, and I feel like really relevant and expensive
tools like this help us to step into that role
in a more powerful way, especially because we know from
a data backed perspective that we can massively reduce our
risk before disease begins, versus waiting until things are already
on fire to try to shift things. I personally think
(27:56):
data plus lifestyle is one of the most power or
full prevention tools we've ever had, and very needed in
today's world where we have more negative inputs than we've
ever had. But I feel like this empowers us to
not have to wait for symptoms or assume that these
are random or genetic, but allow for early detection and
proactive lifestyle choices that can literally extend and save our life.
(28:18):
So some personal steps I think kind of universally beneficial. However,
I do think like tools like this that give us
more personalized data are really really powerful. But based on
the data that I saw from catch things like extra vegetables,
adding those in daily, adding and serving a fruit like berries, especially,
adding more oilyfish per week, getting daily sunlight and movement,
(28:41):
knowing our family history, knowing a screening schedule, if needed
for us, and then knowing our own personalized risk based
on this kind of data. So I want to wrap
by saying I feel like this is both hopeful, empowering
and accessible that when we can understand our own data
in a meaningful way, this actually leads us kind of
shift and avoid disease before it begins, versus waiting until
(29:04):
it's a big problem. When we catch things early, we
can change outcomes entirely. And for the first time, we
have tools that let us actually do that in a
personalized way. And when we change our habits, we change
our future health story. So I'm very excited for tools
like this. Like I said, there's a special offer just
for people who listen to this podcast that will be
linked in the show notes at walnaswama dot com if
(29:26):
you want to check it out. Whether you do or
you don't, I hope this has provided some fuel for thought,
and I'm always so grateful to you for joining me
and listening to this podcast, for sharing your time and
your attention and your presence. It means the world to
me that you are here and that you listen. And
if you have found this episode helpful, the very best
way you can support the Wanness on Mom podcast is
(29:47):
to leave an honest review wherever you listen to podcasts.
This helps other moms and families find us and be
part of the community. And if you want to stay
in the loop with episodes, resources, my behind the scenes updates,
and some of my favorite wellness tips, be sure to
join my VIP email list at walnaswama dot com. For today,
thank you for listening. Then I hope you will join
(30:08):
me on the next episode. If you're enjoying these interviews,
would you please take two minutes to leave a rating
or review on iTunes for me. Doing this helps more
people to find the podcast, which means even more moms
and families can benefit from the information. I really appreciate
your time and thanks as always for listening.
Well, on to My Body's podcast. This episode is brought
to you by Native Path Creating, and this might be
the most important creating benefit that we don't talk about enough,
which is its impact on mental health. See research shows
that creating supplementation can improve our mood, particularly in women,
and our brain needs energy to produce narrow transmitters like
serotonin and dopamine, and creatine helps on a cellular level.
(00:25):
Some studies suggest that creatine may be particularly beneficial for
women with persistent feelings of sadness. And of course, well
it's not a replacement for professional mental health care. It's
an additional tool that might help us be like ourselves again.
So if you're struggling with low mood and mental fatigue,
talk to your health care provider and consider if creating
could be a helpful addition for you. Quality matters, though,
(00:46):
so look for the most studied form, which is creating monohydrate.
I personally use Native Path creatine, and most research says
to aim for three to five grams a day. I
sometimes go as high as ten for the mental benefits.
But you don't need a loading phase, despite what you
might different on the internet. As always, of course, stopped
your doctor, a healthcare provider before starting any new supplement
or protocol, especially if you have an underlying health condition.
(01:07):
But for many of us, as women, creating is one
of the safest, most research supplements available, and it's time
we stopped thinking of it as just for men. Save
up to fifty six percent and get free shipping at
wellnessvama dot com slash go slash Native Creating. That's walnessvama
dot com slash go slash n at I ve e
cr e a t I n E. This podcast is
(01:31):
brought to you by Hiya for children and especially I
loved to talk about their new greensline for children. Now
I have tasted these vitamins and they're delicious. My kids
are the ones who really love them, though, and I
love that they're getting the nutrients they need without the sugar.
Because most children's vitamins are basically candy in disguise with
(01:52):
up to two teaspoons of sugar and dyes and unhealthy
chemicals or gummy additives that we don't want our kids
to have. So Hya created a superpowered children's vitamin that's
chewable without the sugar or the nasty additives, and it
tastes great. My little ones love it. They especially are
designed to fill the most common gaps in modern children's
diets to provide full body nourishment with a taste kid's love.
(02:15):
And it was formulated with the help of pediatricians and
nutritional experts and pressed with a blend of twelve organic
fruits and vegetables, then supercharged with fifteen essential vitamins and minerals,
including vitamin D, B, twelve C, zinc, and fol light,
among others. It's also non GMO, vegan, dairy free, allergy free,
gelatine free, nut free, and everything else you can imagine.
(02:35):
I love that they test every single batch with third
party testing for heavy metals and microbials in a qualified
GMP compliant lab using scientifically validated testing methods, so you
can be completely at ease knowing it's safe and nutritious.
And it's designed for kids and sent straight to your
door so you don't have to worry about ordering. My
kids really like these, and I love that refills show
(02:58):
up on schedule with no stress. Also again honorable mentioned
to their new Greens because if you are tired of
battling your kids to eat more greens, their daily greens
Plus Superfoods is a chocolate flavored greens powder designed specifically
for kids, impact with fifty five plus whole food ingreenients
to support kids' brains, their development, their digestion, and kids
(03:18):
actually like it. We've worked out a special deal with
Haya for the best selling children's vitamin received fifty percent
off your first order. To claim this deal, you must
go to Hiya Health dot com slash wellness Mama. This
deal is not available on their regular website. So again
that's h I Y A H E A L t
h dot com slash Wellness Mama to get your kids
(03:40):
the full body nourishment they need. Hello and welcome to
the Wannesswama podcast. I'm Katie from Wanasama dot com and
this podcast is going to go deep and hopefully a
quick and concise way on a topic that I have
found really interesting recently, which is the data backed ways
to catch certain diseases early in a very non invasive way.
(04:03):
In fact, this is something that I have gone deep
on gotten to invest in actually because I believe in
it pretty strongly. But the idea we know that there's
the concept of the four horsemen, which are the four
big killers and why eighty five percent of people over
fifty will die from one of these conditions. And I'll
get into those later, but there's a lot of things
that these share in common that are actually understandable and
(04:24):
detectable years before problems begin, and a lot of traditional
screening waits until there's already an active disease process before
figuring out something's wrong. And now with the rise of
data and AI, we actually have the ability to predictively
understand our risk far in advance and modify it in
a way that is statistically significant and that can really
(04:46):
be beneficial for our health long term. So I will
put a link in the show notes to specifically where
I've gone deep on this personally, as well as to
some photos of my personal analysis and risk related to
for now answer. But I wanted to go deep on
my understanding of this because I find this fascinating and
I think that data can be power, especially when it's individualized.
(05:07):
And I'm explaining how I'm using this in my own
context and also my understanding of data variables as a whole,
and why a tool like this can be so effective.
And I also have a special link in the show
notes if you want to try it so that you
get it and with a free trial and heavily discounted.
So before we jump in, I want to reiterate something important,
which is nothing I share is ever medical advice, health advice,
(05:30):
or even personal advice. Nothing I share is advice at all.
I'm simply sharing my own experience, things I've learned in
my anecdotal experience of life, and ideas that have been
helpful to me on my journey, with the goal of
offering information and inspiration, never comparison, pressure, or prescription. You
are and always will be your own primary healthcare provider.
(05:51):
I feel like tools like the one I'm going to
talk about it today actually help in that journey. But
the end of the day that both power and responsibility
lie with you, and I encourage you to be curious,
to do your own research, to listen to the deep
wisdom of your own body, and to question everything, even
and especially me. If something resonates wonderful, If it doesn't,
(06:11):
please feel free to completely discard it. My deepest hope
is that these conversations help you connect with your own
wisdom and your intuition around your own next best steps.
So with that said, let's jump in so kind of
for some broad context. The reason I'm doing this episode
now is that I feel like we're seeing a shift
in health, which I'm really excited about, from reactive to
(06:34):
proactive or protective as we have availability of significant insight
and data into our own bodies. I say so much
to probably sick of it, that we are our own
primary health care providers, and this is especially true around
our daily choices and how those relate to our cumulative
risk of any condition. I do feel like avoiding problems
(06:57):
and heading them off by understanding what contributes to them
is extremely powerful, and now with AI and data, we
have more insight than we ever used to. However, because
of that, it can also be data overwhelmed and there
can be a lot to cut through. So today I'm
going to talk about some ways to cut through that noise,
and also just some key takeaways of statistically valid data
that I think are universally applicable. But here's a shocking
(07:19):
reality that most people don't know. Eighty five percent of
people over fifty will die from one of what are
called the four horsemen, which are in order, heart disease, cancer,
type two diabetes, or metabolic disease. Or Alzheimer's, and those
are all on the rise. These are not sudden diseases
that you do not catch them. You don't get them overnight.
(07:40):
These take years or decades to accumulate, and we have
a lot of data around things that contribute, and yet
most of our current medical approach is to wait until
these diseases are actually in disease state to do anything
about them. So for me, I'm going to go deeper
on some of these particular things today. In my own experience,
(08:01):
autoimmune disease was my lesson into looking deeper into health
and risk and as we learn more be able to
modify that risk. And I'm so glad personally that I
experienced autoimmune disease, and because some of these things that
I learned in my own recovery process from back are
strategies that I have found now actually reduced my risk
of cancer when I did these assessments related to relative
(08:24):
and actual risk today. So I will course mention some
of my personal fundamentals and what I did from an
anecdotal perspective that I feel are helpful in any health conversation,
things like addressing nature deficit disorder, getting our light and
circadian cues, correct di lay in our sleep and the
nutrient focus with food, as well as the right type
of movement. And then I'll get into a little bit
(08:45):
more of the nuance of things we can only learn
from these more detailed personalized assessments as well. But this
is the empowering truth. So I mentioned the staggering statistics
about eighty five percent of people experiencing one of the
four horsemen. But the empowering part is we now have
the data, the tools to predict and see risk early.
And sixty to ninety percent of most chronic disease risk
(09:09):
is modifiable, so we know very little actually is directly
related to genetics in a way that cannot be changed.
And we now know the vast majority and up to
about ninety percent of risk is changeable. So the four
horsemen and the problem with our current approach, here's what
they have in common. They begin decades before any symptoms.
(09:32):
The early symptoms and changes are silent, so it's hard
to listen to them. I talk often about symptoms being messengers,
but often if we're not aware of them, they're not
We're not able to hear their message. Standard care only
looks at diseases once it's a diagnosable disease. And outside
of even these four horsemen, many of us have had
experience I know I have, of having something going on,
(09:53):
going into the medical system, asking for testing and being
told everything was quote normal, and then it being a
long time before something actually showed up on a test
that met their diagnostic criteria, even though I knew years
in advance of that that something was off in my body.
For this reason, most first signs, especially if these four horsemen,
are catastrophic. For a lot of people, the first sign
(10:15):
of a heart disease is a heart attack. In fact,
that's for fifty percent of people. The first sign of
cancer is often a late state diagnosis, which is scary
because the earlier it's detected we know, the better the outcome.
And Alzheimer's typically begins twenty to thirty years before actual
memory loss, but we're not detecting it then. So the
way we currently assess risk is heart disease risk is
(10:39):
assessed with a narrow ten year event risk calculator. Cancer
risk for the average person isn't actually looked at or
assessed at all. Alzheimer's risk isn't assessed unless there are
symptoms and screening is often just age based or general
and not personalized. And what we're seeing are the consequences
of taking a reactive approach to help, which is we're
(11:00):
seeing rising rates of health problems across the board, including
in people under forty and now including children as well.
We're seeing late stage diagnosis is still the kind of
the common norm, but we're seeing younger ages of onset
for some of the bigger and more prominent and more
dangerous cancers like colon and breast. And despite spending a
(11:20):
trillion dollars on curing cancer, we haven't meaningfully improved incidents
or mortality at all. Most people walk around with unknown
risk factors, think there's nothing they can do to shift it,
and don't find out if there's a problem until it
is late stage. So what I feel like is helpful
and empowering is to understand the paradigm shift. When we
(11:43):
understand it's something we now have access to in early
risk factors. Here's why this is so important in paradigm shifting.
We know that sixty five to ninety percent of cancers,
our risk can be modified and we can emvoid entirely
through the shift in our lifestyle that are within our control.
Less than ten percent of cancer is genetic. Early detection
(12:06):
offers a ninety percent survival rate compared to less than
ten percent when caught in very late stage. And lifestyle
is the most powerful lever we have. And as I
often say, the benefits of compounding daily choices we make
compound to drastically, either positively or negatively affect our risk factors.
(12:27):
So some examples of lifestyle factors just to give you
an idea that this AI driven data model shows that
I find especially fascinating. So some of these are instinctive,
but there's data also around them. So adding even just
a little bit more vegetables to our daily consumption reduces
the risk of nine types of cancer. A serving of
oily fish per week reduces stomach cancer risk by fifteen percent.
(12:50):
One extra serving of fruit a day like berries, reduces
lung cancer risk by seventeen percent. This one is surprising
to me, asthma or allergy history surprisingly reduces brain cancer
risk by thirty to forty percent. And I have some
ideas from an immune perspective, who why that's the case,
But I feel like that one's counterintuitive a little bit.
I love this one. Regular coffee consumption lowers the risk
(13:11):
of four different cancers, so yea me for coffee consumption.
Multivitamins can be associated with depending on them with a
lower risk of lung cancer. And we also know things
like having a severe concussion can actually double our lifetime
brain cancer risk. So there's a lot of variables that
we just don't think about and that we can do
things if we understand them to shift our risk factors
(13:32):
over time. There are some surprising environmental and lifestyle contributors
that people never think about. For instance, the secually on
I did think about because I used to live near caves,
but many people never even consider, which is the radon
levels in our homes. Concussions and tread trauma injuries which
I've had both skull fractures and concussions. We know our
(13:54):
sleep patterns relate to our cancer risk. Food consumption, of course,
but especially highly processed foods are link to higher risk
of certain cancers. Environmental exposures, which I've talked to in
depth about, especially in a home environment, how indoor air
can often be more polluted than outdoor air, and how
those exposures are links to cancer risk. Even virable history
(14:15):
kind of in both direction, and I'll show some of
my own personal data on this. It'll be in the
show notes, as well as some screenshots of my own
risk portfolio and some interesting key takeaways that I learned
from doing this. But what I find nearly interesting is
I think data and AI are really changing early detection
in a really statistically relevant way. The old system couldn't
(14:38):
do this because it was too many variables for human
doctor to track, and each disease we know has dozens
or hundreds of contributing variables and risk changes over time
as we change these variables. So population level guidelines are
not personalized and don't give a person there any indication
of their actual risk factors. So I got you, Thank you.
(15:00):
A couple of years ago or a year ago, become
involved with a company that's really spearheading using this data
in a way that is relevant and predictive and helpful
to an individual person. And the company is called catch
All linked to them in the show notes as well
as a special way that you can try it, and
so I got to be involved. I feel like this
is a pivotal tool in that thing I talk about
(15:21):
often of becoming our own primary healthcare provider. They are
able to analyze hundreds of risk factors from over ten
thousand studies in light of an individual, and then create
personalized lifetime risk scores for twenty one of the major cancers.
Like I said, I'll share mine so that you can see.
They also show which factors increase risk and which decrease it,
(15:44):
and give suggestions based on the individual of things that
can be done that are within our control to shift
our risk. They also build a personalized screening plan if
risk factors are high that can be sending to people
to take into account, and they also give guidance on
which test actually would matter for our own unique risk
factors versus just more broad screening that, like I said,
(16:07):
often misses things until they're in advanced stage. Their goal
is to actually tackle all the four horsemen eventually. But
the reason they started with cancer is it's the second
leading cause of death. Half of us will get it
statistically in our lifetime right now, and risk isn't assessed currently,
so people rely on chance or assume it's genetic. And
(16:28):
until now there have not been tools other than diagnostic tools,
which I said like often don't detect things till later,
or which are invasive to test or screen at all,
and we know that statistically the earlier this is where
we find out about it. The earlier detection basically the
high through survival rate, so up to a ninety percent
(16:48):
survival rate WO when found early. We also know with
cancer and they have proven this with the data, that
lifestyle impact is massive, So there's actually a tremendous amount
within our control that we can do to shift our risk.
This episode is brought to you by native path creatine,
and this might be the most important creating benefit that
(17:11):
we don't talk about enough, which is its impact on
mental health. See research shows that creating supplementation can improve
our mood, particularly in women, and our brain needs energy
to produce neurow transmitters like serotonin and dopamine, and creatine
helps on a cellular level. Some studies suggest that creatine
may be particularly beneficial for women with persistent feelings of sadness.
And of course, well it's not a replacement for professional
(17:32):
mental health care. It's an additional tool that might help
us feel like ourselves again. So if you're struggling with
low mood and mental fatigue, talk to your healthcare provider
and consider if creating could be a helpful addition for you.
Quality matters, though, so look for the most studied form,
which is creating monohydrate. I personally use Native path creatine,
and most research says to aim for three to five
(17:53):
grams today I sometimes go as high as ten for
the mental benefits. But you don't need a loading phase,
despite what you might have read on the internet. As always,
of course, doctor your doctor a healthcare provider before starting
any new supplement or protocol, especially if you have an
underlying health condition. But for many of us as women,
creating is one of the safest, most research supplements available,
and it's time we stopped thinking of it as just
(18:14):
for men. Save up to fifty six percent and get
free shipping at wellnessvama dot com slash go slash Native Creatine,
that's walnasvama dot com slash go slash n AT I
ve E cre E A t I any. This podcast
is brought to you by Hya for Children and especially
(18:35):
I loved to talk about their new greensline for children.
Now I have tasted these vitamins and they're delicious. My
kids are the ones who really love them, though, and
I love that they're getting the nutrients they need without
the sugar, because most children's vitamins are basically candy in
disguise with up to two teaspoons of sugar and dyes
and unhealthy chemicals or gummy additives that we don't want
(18:57):
our kids to have. So Haya created a souper for
powered children's vitamin that's chewable without the sugar or the
nasty additives, and it tastes great. My little ones love it.
They especially are designed to fill the most common gaps
in modern children's diets to provide full body nourishment with
a taste kid's love. And it was formulated with the
help of pediatricians and nutritional experts and pressed with a
(19:19):
blend of twelve organic fruits and vegetables, then supercharged with
fifteen essential vitamins and minerals, including vitamin D, B, twelve C, zinc,
and folate, among others. It's also non GMO, vegan, dairy free,
allergy free, gelatine free, not free, and everything else you
can imagine. I love that they test every single batch
with third party testing for heavy metals and microbials in
(19:40):
a qualified GMP compliant lab using scientifically validated testing methods.
So you can be completely at ease knowing it safe
and nutritious, and it's designed for kids and sent straight
to your door so you don't have to worry about ordering.
My kids really like these and I love that refills
show up on schedule with no stress. Also, again honorable
(20:02):
mentioned to their new Greens because if you are tired
of battling your kids to eat more greens, Their Daily
Greens plus Superfoods is a chocolate flavored greens powder designed
specifically for kids, impact with fifty five plus whole food
ingredients to support kids' brains, their development, their digestion, and
kids actually like it. We've worked out a special deal
with Haya for the best selling children's vitamin received fifty
(20:24):
percent off your first order. To claim this deal, you
must go to Hiya health dot com slash wellness Mama.
This deal is not available on their regular website. So
again that's hi y A h E A L t
h dot com slash Wellness Mama to get your kids
the full body nourishment they need. So, like I said,
(20:45):
everything I share in here is strictly my own experience,
research opinion, So I wanted to share my experience of
using this risk calculator. The things that surprise me, what
I learned, what was expected, and what wasn't. So I
found out, like I said, less than ten percent of
our cancer risk is genetic, which is for me good
news because I've had quite a few relatives who actually
(21:07):
experienced some form of cancer. I found out that my
risk is lower than the population average. But there were
some surprising things for me. So having my kids young
and having multiple kids reduced my risk of certain cancers
like breast cancer, as well as breastfeeding reduced my risk.
My blood tight which is a positive, slightly increased my
(21:28):
risk of certain cancers. My coffee intake statistically lowers my risk,
which is yeah, because I wasn't planning to give that up.
And like I said, breastfeeding contributed to a lower risk
of several types of cancer I believe, including breast cancer,
uterine cancer, and cervical cancer. Another surprising one. I don't
even consider myself tall, but I'm slightly taller than average,
(21:49):
and my height increased my risk, but my weekly activity
level balanced it out by reducing my risk. Some things
I took away from my assessment is that I could
more organic tea and increase my consumption of that ey
fish in my diet, even though that is something I consume,
I will say going into this, so one area that
(22:09):
I feel like deserves a little bit more nuance is
that when it comes to skin cancer risk, their system
recommends sunscreen. I think there's nuance here as my personal
opinion is there are sunscreens that are universally harmful. Chemical
sunscreens that I feel like do not reduce cancer risk
and in my personal opinion, might increase it, and that
are harmful to the environment, to reefs, and to our hormones.
(22:32):
I personally, again just my personal opinion, will not wear
sunscreen period. I am not, even though I have bare
skinned I am not concerned with skin cancer risk personally.
You have probably heard you talk about this before, and
I can link to some podcasts I've done on this.
But that is one thing I disagree with, at least
the recommendation around sunscreen on And one thing I did
(22:54):
confirm with them before being involved with this company and
investing in them is the data actually shows that I've
mentioned this before as well, there is not a correlation
between moderate healthy sun exposure and skin cancer risk. There
is a correlation between sunburn and skin cancer risk. And
we know that having healthy vitamin D levels, which I
(23:15):
personally can only get from sunshine supplements, do not do
anything for me, but having good vitamin D levels reduces
the risk other types of cancer. So I know that's
a controversial one. That is by no means the CATCH
recommendation or perspective. My personal opinion is that I will
get as much healthy, moderate sun exposure without sunburn as
(23:35):
possible throughout the year, at all times throughout the day, morning, bright, midday,
and sunset, and I find this is actually incredibly health supportive. However,
just a caveat that if you do go through CATCH,
they may recommend sunscreen. I personally different opinion about them,
but they're looking at data there as well, So this
is a perfect place do your own research, ask deeper questions,
(23:56):
and do what works for you. I also like that
CATCH explained to the science of their recommendations on each factor. So,
like I said, my risk was lower than population average
and pretty close to as low as it possibly could
be based on variables I can't change, like my age,
my height, being a woman, et cetera. And my elevated
(24:16):
risk came from family history, from sunburns when I was
younger from having diary disease in the past, though I
would guess the model doesn't have a lot of examples
of people who had diory disease and then now don't
considering the conventional system says it's not reversible, so I'm
curious how that comes into play and what will happen
in my lifetime. But it gives a lot of things
to be aware of and to modify. The empowering part
(24:39):
of this is you don't need to change everything, which
is beautiful news you can. It helps you kind of
prioritize a few big lovers that are not actually like
high energy demand, and some small shifts can lower our
lifetime risk by as much as sixty percent. So I
feel like this was very helpful, like actionable information, and
that didn't seems stressful or like out of my control
(25:03):
to understand. So examples of some small shifts that I
made based on my catch analysis were increasing my vegetable intake,
especially fermnted vegetables. I was already consuming vegetables, but I
increased that slightly, added more colorful plant foods I mentioned before,
but more weakly oily fish, so YEA for sardines, and
(25:23):
then now I will know if I choose to get
screenings at what intervals and what types are going to
be most effective. I'll also say, because they are focused
on eventually addressing all of the four horsemen, that what
is next for CATCH specifically is heart disease in Alzheimer's.
And I love this because they're taking a different approach
that I think is very overdue and very important and warranted,
(25:46):
which is their approach to heart disease will be very different.
HDL and LDL are only part of the picture, which
I've also said this four years, as have some really
educated podcast guests, and I believe our current diagnostic model
even is actually not nearly nuanced enough or helpful, and
that doesn't provide a full understanding personally. I think light
and nurals come into play here in a huge way, however,
(26:06):
So CATCH is looking at things like calcification, inflammation, metabolic markers,
and statistically validated, clearer risk indicators than just cholesterol, which
I could do probably a series of podcast on why
I don't think that is an accurate predictor. But fifty
percent of people who have heart attacks have a normal
LDL so I've said for years it's not about cholesterol.
(26:29):
It seems like they have actually really gotten into the
deep data around this and can help people modify their
risk on what actually can make a difference. Their AI
powered risk modeling will help identify and shift risk decades
earlier when it comes to Alzheimer's. Like I said, the
disease progression starts twenty to thirty years before symptoms, and
(26:51):
lifestyle is the biggest driver of Alzheimer's as well. We
do have early brain scans and biomarkers that are emerging,
but AI can help us identify risk patterned way before
those even come into play. So my conclusion here kind
of key takeaway. I know this is like a very
nuanced topic and one that I find particularly fascinating personally,
(27:12):
but I love tools like this that are emerging because
we don't have a lack of access to data in
today's world. But it can be overwhelming to sort through
the data and to sift through what is relevant and
what's not, what's true, what's not, and what applies to
us personally. And I feel like they're helping with that
in a substantial way, because our health future is not random.
(27:34):
Like I say so often we are our own primary
healthcare provider, and I feel like really relevant and expensive
tools like this help us to step into that role
in a more powerful way, especially because we know from
a data backed perspective that we can massively reduce our
risk before disease begins, versus waiting until things are already
on fire to try to shift things. I personally think
(27:56):
data plus lifestyle is one of the most power or
full prevention tools we've ever had, and very needed in
today's world where we have more negative inputs than we've
ever had. But I feel like this empowers us to
not have to wait for symptoms or assume that these
are random or genetic, but allow for early detection and
proactive lifestyle choices that can literally extend and save our life.
(28:18):
So some personal steps I think kind of universally beneficial. However,
I do think like tools like this that give us
more personalized data are really really powerful. But based on
the data that I saw from catch things like extra vegetables,
adding those in daily, adding and serving a fruit like berries, especially,
adding more oilyfish per week, getting daily sunlight and movement,
(28:41):
knowing our family history, knowing a screening schedule, if needed
for us, and then knowing our own personalized risk based
on this kind of data. So I want to wrap
by saying I feel like this is both hopeful, empowering
and accessible that when we can understand our own data
in a meaningful way, this actually leads us kind of
shift and avoid disease before it begins, versus waiting until
(29:04):
it's a big problem. When we catch things early, we
can change outcomes entirely. And for the first time, we
have tools that let us actually do that in a
personalized way. And when we change our habits, we change
our future health story. So I'm very excited for tools
like this. Like I said, there's a special offer just
for people who listen to this podcast that will be
linked in the show notes at walnaswama dot com if
(29:26):
you want to check it out. Whether you do or
you don't, I hope this has provided some fuel for thought,
and I'm always so grateful to you for joining me
and listening to this podcast, for sharing your time and
your attention and your presence. It means the world to
me that you are here and that you listen. And
if you have found this episode helpful, the very best
way you can support the Wanness on Mom podcast is
(29:47):
to leave an honest review wherever you listen to podcasts.
This helps other moms and families find us and be
part of the community. And if you want to stay
in the loop with episodes, resources, my behind the scenes updates,
and some of my favorite wellness tips, be sure to
join my VIP email list at walnaswama dot com. For today,
thank you for listening. Then I hope you will join
(30:08):
me on the next episode. If you're enjoying these interviews,
would you please take two minutes to leave a rating
or review on iTunes for me. Doing this helps more
people to find the podcast, which means even more moms
and families can benefit from the information. I really appreciate
your time and thanks as always for listening.
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