Foods & Habits to Reduce Breast Cancer Risk

Let's dive into a crucial topic—breast cancer prevention!

Ever thought about how your diet, exercise habits, and even stress levels affect your risk?

There’s so much we can do to reduce our risk, and it all starts with a healthy lifestyle.

Listen in to discover actionable steps to take control of your health!

In this episode, you will learn:

• Benefits of a plant-based diet rich in whole foods and healthy fats for cancer prevention
• How reducing fried foods, processed meats, added sugars, and alcohol can lower cancer risk
• Practical tips for making informed dietary choices and reading food labels
• Connection between sugar intake, insulin resistance, and breast cancer risk
• Alcohol consumption guidelines to reduce breast cancer risk
• Cancer-fighting foods: leafy greens, cruciferous vegetables, berries, fatty fish, and fermented foods
• The role of allium vegetables and cruciferous vegetables in cancer prevention
• Importance of managing obesity, diet, smoking, and exercise for reducing breast cancer risk
• How to reduce exposure to harmful toxins in personal care products and cleaning supplies
• Stress management techniques: mindfulness, breathwork, and spending time in nature

Take charge of your health today by adopting these strategies and reducing your breast cancer risk!

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It incredibly effective in helping to retain normal blood sugar levels.

Glucose Regulation Complex promotes efficient glucose metabolism, which is crucial for our overall health. By integrating this supplement into my routine, along with a healthy plant-forward diet and regular exercise, I've noticed a significant improvement in my glucose metabolism and stability in my blood glucose levels.

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Optimize Heart Health & Prevent and Reverse Cardiovascular Disease with guest expert Dr. Caldwell Esselstyn, Jr.

Let's dive into something crucial—heart health! Cardiovascular disease is the #1 killer of women globally.

It does NOT have to be.

In fact, heart disease kills more women than all types of cancer combined.

You might not think about it every day, but what we eat and drink plays a major role in keeping our hearts healthy. There's so much to discover about the impact of diet on our cardiovascular system, and how simple changes can make a big difference.

Curious about how to protect your heart and improve your health?

TUNE IN and let's explore together with my esteemed guest expert and the director of the Heart Disease Prevention Program at the Cleveland Clinic, Caldwell Esselstyn, Jr., MD!

In this episode, you will learn:

• The impact of diet on endothelial cell health and nitric oxide production
• The benefits and risks of different foods and beverages for heart health
• How plant-based nutrition can prevent and reverse cardiovascular disease
• The role of green leafy vegetables in boosting nitric oxide levels
• Top vegetables for promoting heart health, including the Doc's top picks
• Success stories of patients reversing heart disease with a plant-based diet
• Dietary recommendations: the truth about caffeine, sugar, oil, alcohol, and animal protein to ensure better heart health
• The dangers of the typical American diet and its link to chronic illness
• Insights on healthy fats and plant-based protein sources
• The significance of outdoor activities and healthy eating habits for longevity
• Simple meal options for maintaining a heart-healthy, plant-based diet on the go
• How caffeine affects nitric oxide production and heart health
• The impact of coffee on endothelial cell health
• Differences between decaffeinated and caffeinated coffee on the endothelial layer

About our guest expert:

Caldwell Esselstyn, Jr., MD

Director of Cleveland Clinic for Cardiovascular Disease Prevention

At age 90, former Olympian turned world-renown cardiovascular surgeon, Caldwell B. Esselstyn, Jr., is a tremendous example of how to eat to live disease-free!

He is a Yale graduate (1956) and Western Reserve University M.D. (1961), is a renowned surgeon with a long-standing association with the Cleveland Clinic since 1961. He earned a gold medal in rowing at the 1956 Olympics and a Bronze Star as an Army surgeon in Vietnam.

Dr. Esselstyn has held prominent roles at the Cleveland Clinic, including President of the Staff and Head of the Section of Thyroid and Parathyroid Disease, in addition to his role as the director of the heart health clinic.

He has received numerous honors, including the Benjamin Spock Award for Compassion in Medicine (2005), Yale's Lifetime Achievement Award (2013), and the American College of Lifestyle Medicine's Lifetime Achievement Award (2016). His research on plant-based nutrition, documented in his bestselling book Prevent and Reverse Heart Disease, has over 150 scientific publications. Dr. Esselstyn currently leads the Cardiovascular Disease Prevention and Reversal Seminar at the Cleveland Clinic Center for Wellness and Preventive Medicine.

He lives with his equally impressive wife, Ann (age 89!), in Ohio.

Instagram:

Banish Your Anxiety: Easy Tools to Mitigate Stress and Overwhelm & Up Your Mental Health Game

Stressed out?! How DONE are you with feeling anxious, overwhelmed and overburdened? Isn't it enough already with those crushing feelings of stress?

This episode is all about how diet, environment, and easy lifestyle practices can influence anxiousness and stress. Today, I'll share how you can learn effective strategies to conquer this.

Grab the tools to identify your worries, anxiety and stress -- then even more tools to and healthiest hacks to naturally, safely address them and reduce and manage them!

In this episode, you will learn:

• The impact of anxiety on chronic stress and overall health
• Limitations of pharmaceutical treatments and benefits of holistic approaches
• Prevalence of anxiety and treatment statistics
• Importance of a holistic approach encompassing physical, mental, emotional, and spiritual health
• Role of diet in anxiety management, including foods to avoid and those that can help
• Benefits of specific nutrients and supplements like B vitamins for mental well-being
• Mind-body connection and holistic practices from various traditions
• Effective journaling techniques for tracking dietary impacts on mood
• Herbal remedies for stress relief, including teas like chamomile, peppermint, and lavender
• Creating a healthy environment to boost emotional well-being
• Managing work-related stress and job satisfaction
• Benefits of essential oils for anxiety and methods of use
• How regular physical movement and exercise contribute to mental health
• Connection between gut health and anxiety, including the vagus nerve’s role
• Achieving flow state for enhanced productivity and reducing distractions
• Mindfulness and relaxation techniques like breathwork, yoga, and meditation
• Practical tips for immediate anxiety relief and the benefits of spending time in nature

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UNLOCKING ULTIMATE HEALTH & REDUCING CHRONIC DISEASE RISK with guest expert Dr. Casey Means

Feeling overwhelmed trying to reach optimal health? Are you done with fatigue, brain fog, anxiety, gut issues, and want to avoid or reverse type 2 diabetes while keeping cancer, heart disease and neurodegenerative disorders at bay?

Dr. Casey Means joins me to break down all the mitochondrial dysfunction dragging you down while offering her top tips to boost your energy and improve your overall well-being as well as what biomarker tests to take and keep an eye on.

Ready for 10 key insights to help you thrive? Let’s dive in!

In this episode, you'll learn about:

• Metabolic Health: How metabolic function (or dysfunction) affects overall health and longevity.
• Biomarkers: Using biomarkers such as fasting glucose and HDL to assess and improve metabolic health.
• Lifestyle Changes: Why adopting a whole foods, plant-based diet and cutting down on processed foods will give you the "Good Energy" you need.
• Metabolic Dysfunction: Links between metabolic issues and chronic diseases like heart disease, diabetes, and Alzheimer’s.
• Healthcare Costs: Comparing treatment of symptoms versus preventative measures for chronic diseases.
• Our Healthcare System: Why it is failing you and how to take back power.
• Cellular Energy: Enhancing cellular energy through easy lifestyle adjustments.
• Artificial Light: How artificial light disrupts circadian rhythms and metabolic processes.
• Exercise: Benefits you may not know you don't know of various exercises, including HIIT, resistance training, and walking, for metabolic health.
• Environmental Toxins: Reducing exposure to environmental toxins through mindful product

ABOUT OUR GUEST EXPERT:

Casey Means, MD is a Stanford-trained physician, Chief Medical Officer and Co-founder of metabolic health company Levels, and Associate Editor of the International Journal of Disease Reversal and Prevention.

She has held research positions at NIH, Stanford, NYU, OHSU and besides being an M.D. is also an AFMCP from the Institute for Functional Medicine.

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Control YOUR glucose regulation & learn with a CGM!

Get your own CONTINUOUS GLUCOSE MONITOR (CGM) with these two favorites:

ZOE -- Visit https://joinzoe.com/ and use code: SAMANTHA10 for 10% off

**BONUS -- Zoe not only allows you to know your glucose levels, but also includes learning about your microbiome's good and bad gut bugs with a stool test AND a blood fat breakdown with the included blood test for triglycerides.

NUTRISENSE -- Visit: https://bit.ly/NutrisenseCGM-SH25 -- for $25 off your CGM (or you can also use code: SAMANTHAHARRIS25). The app is super easy to navigate and understand PLUS you get a BONUS of free nutritionist guidance for the first month (and can add on more months after that for a fee).

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THE SAFE WAY TO LOSE WEIGHT, KEEP IT OFF & LIVE LONGER with special guest expert Joel Fuhrman, MD

Sure, many people want to lose weight and keep it off -- and for some, it's a life or death situation. Those are the many whom Dr. Joel Fuhrman has guided, saved and championed. Today, he's here for all of us.

If any one of his seven NY Times bestselling books are any indication, this guy knows a what he is talking about.

At times, what he shares may sound extreme -- but take the info and apply it in the ways it works for your life right now. Later on, maybe come back to listen again and gain even more insights to apply at that time.

What are the most effective strategies for integrating healthy habits into our daily routine? Especially when it comes to nutritional alterations backed by numerous gold-standard studies, we've got you covered.

In this enlightening conversation on nutritional theories and healthy eating, Dr. Joel Fuhrman, a board-certified family physician and best-selling author, shares his expertise.

In this episode, you'll learn about:

• Whole Foods Plant-Based Diet -- and they WHY behind it.
• The importance of a whole foods plant-based diet as it can work for you.
• Why there is a strong argument for the avoidance of oil and unhealthy foods.
• Nutrient-Dense Plant-Based Diet -- aka the Nutritarian Diet.
• Benefits of nuts and seeds, including reducing cancer risk and extending lifespan -- and how to find the right daily amount for your body.
• Caloric intake and nutritional needs
• Importance of tailoring nutrition based on individual needs, including protein absorption and adjusting IGF-1 levels.
• The significance of fiber for weight loss and overall health, and recommended daily intake.
• Healthy Eating Habits: Recommendations on fruit and vegetable consumption, mindful eating, and avoiding overeating.
• Nutrient Density and Caloric Restriction: Role of moderate caloric restriction and nutrient density for longevity and health.
• Nutrient Deficiencies and Supplements: Risks of deficiencies in essential nutrients like D, B12, Omega-3, and zinc for vegans, and recommended supplements.
• Soy Consumption and Health: Effects of soy on hormone levels and breast cancer risk, emphasizing natural soy products over isolated soy protein.
• So much more!

ABOUT OUR GUEST EXPERT:

Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times bestselling author and nutritional researcher who specializes in preventing and reversing disease through nutritional methods.

At his Eat to Live Retreat in San Diego, CA, and through his books, television specials, and virtual speaking engagements, Dr. Fuhrman shares his life-saving nutritional protocols with hundreds of thousands of people around the world seeking to recover from obesity, food addictions, diabetes, heart disease, autoimmune disease, cancer, and other serious health concerns.

Website: https://www.drfuhrman.com/

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KNOW YOUR DAILY BLOOD SUGAR LEVELS TO

MITIGATE CHRONIC DISEASE RISK

Get your own CONTINUOUS GLUCOSE MONITOR

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Brain Health x Food -- How Diet Affects Our Mental & Cognitive Health

HOW important are nutrient-dense foods for our physical and mental well-being?

Seriously, it's a game-changer!

I love talking about the benefits of mindful eating practices—it's like giving your brain a spa day. Here, we dive even deeper to unlock the power (and detriment) of certain foods for neurological health and optimal function.

In this episode, you'll learn about:

• Importance of nutrition for cognitive functions and mood regulation.
• Impact of nutrition on mental health: depression and anxiety.
• Studies linking diet with mental health issues.
• Junk foods and their effects on neurotransmitter signaling.
• Western diet's association with ADHD and dementia risk.
• How sugar consumption affects focus, mood, and cognitive performance.
• Dopamine disruption and mood crashes due to sugar.
• Impact of sugar on emotional regulation: irritability and aggression.
• Benefits of reducing sugar intake for mental clarity and immune function.
• Hidden sugars in common foods and their addictive properties.
• Nine foods in Western culture that negatively impact happiness and brain function.
• Discussion on the mental health effects of additives like MSG and aspartame.
• Modern food systems and their impact on mental health: hormones, antibiotics, endocrine disruptors.
• List of "happy foods" that boost mood: fermented foods, omega-3 rich foods, B vitamin-rich foods.
• Healthy Eating Habits for Mental Wellness

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Get your own CONTINUAL GLUCOSE MONITOR with these two favorites:

ZOE -- Visit https://joinzoe.com/ and use code: SAMANTHA10 for 10% off

NUTRISENSE -- Visit: https://bit.ly/NutrisenseCGM-SH25 -- for $25 off your CGM (or you can also use code: SAMANTHAHARRIS25)

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Want more support, check out YOUR HEALTHIEST HEALTHY:

COMMUNITY -- https://tinyurl.com/YHHCommunity

COURSES --

What Your Gut Needs Right Now to Reduce Cancer and other Chronic Disease Risk with special guest expert Dr. Robynne Chutkan

We know our gut microbiome is important -- but why? And how do we level up and make it even better to secure our health and reduce chances of cancer, diabetes, obesity and more?

How do we ensure we have the best gut bugs while reducing or eliminating harmful bacteria living inside us?

Esteemed gastroenterologist and gut expert Dr. Robynne Chutkan shares all this and more -- including what to shop for at the store and the farmer's market to increase the good gut bacteria, what to watch out for and why nature plays a role in lots of it, too!

In this episode, you'll learn about:

• Understanding the microbiome in ways we didn't know we needed.
• Why our microbiome is so significant.
• Differentiating between inherited factors and controllable factors.
• Microbiome's influence on overall health.
• Impact of the microbiome on health and health outcomes.
• Birth methods (vaginal vs. C-section) and early microbial colonization.
• Health outcomes based on microbiome composition.
• Influence of diet, nature exposure, and stress on the microbiome.
• Diet and microbiome health while exploring different diet methods and their effects
• Comparison of low-carb Atkins-type diet vs. plant-heavy diet.
• Rapid microbiome changes with dietary adjustments.
• Why 30 is the magic number and why you need to pay attention here
• Practical tips for increasing plant variety and emphasis on variety over quantity.
• One, two, three rule: 1 vegetable in the morning, 2 at lunch, 3 at dinner.

ABOUT DR. CHUTKAN:

Dr. Robynne Chutkan is the author of the digestive health books Gutbliss, The Microbiome Solution, The Bloat Cure, and The Anti-Viral Gut: Tackling Pathogens from the Inside Out.

Dr. Chutkan received her bachelor’s from Yale University and her medical degree from Columbia College of Physicians and Surgeons, where she also did her internship and residency and served as chief resident. She completed her fellowship in gastroenterology at Mount Sinai Hospital in New York and has been on the faculty at Georgetown University Hospital since 1997. In 2004 she founded the Digestive Center for Wellness, an integrative gastroenterology practice incorporating microbial optimization and nutritional therapy as part of the therapeutic approach to digestive disorders.

A former Board member of the American Society for Gastrointestinal Endoscopy (ASGE), Dr. Chutkan also chaired the ASGE Training Committee and Public Relations Committee. She has authored dozens of journal articles and book chapters and has been a featured lecturer throughout the United States and Europe.

Dr. Chutkan has her own PBS Special, entitled “Gutbliss”. She’s been a featured expert on The Today Show, CBS This Morning, The Dr Oz Show, The Doctors, The Megyn Kelly Show, and in numerous health publications, including the Wall Street Journal, the New York Times, the Washington Post, and The Atlantic. She is an avid squash player, runner, and yogi, and is passionate about introducing more dirt, sweat and vegetables into people’s lives

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I've found few brands over the years that I trust, so when I do -- I love to share! Why do I share this one and these fave gut health-promoting supplements? Because they are effective and because the brand is not only transparent and 3rd-party lab tested but also clinically proven and clean!

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CGM's, BREATH & BIOLOGICAL AGE TESTING, SLEEP TRACKERS,

COOLING BED TOPPERS AND MORE!

Biohacking became a passion for me after my cancer journey in 2014 -- and I have ramped it up even more after my breast cancer recurrence in August 2024.

I've been exploring new devices flooding the market, testing them out, and giving honest feedback.

If you missed BIOHACKING: PART 1, try to catch up before diving into today's discussion on glucose monitors, sleep tracking, metabolic flexibility with breath testing (and more!).

Let's explore the transformative potential of these biohacking tools together!

In this episode, you will learn:

• Continuous Glucose Monitors (CGMs): Introduction, benefits, and comparison with traditional blood glucose monitoring methods.
• Tracking and Interpreting Data: How CGMs and other tools track health markers and analyze trends over time.
• Biohacking Tools: Description and comparison of CGM devices, including micro-needle function and wireless data transmission.
• Biohacking Subscriptions: Overview of CGM subscription services like Levels, NutriSense, Signos, and Zoe, including costs and features.
• Personal Experience -- sharing about pros/cons for different brands of CGMs and experiences with these different biohacking tools.
• Zoe and Personalized Nutrition: Use of Zoe for tracking blood sugar, fat, and gut microbiome, and its personalized scoring system.
• Health Measurement and Biological Age: Breaking down Tally Health, InsideTracker, and GlycanAge for measuring biological age and health biomarkers.
• Metabolic Flexibility: Why this matters, what the tools test and how to interpret the findings, and how it can benefit our longevity.
• Lifestyle Changes for Longevity: Effective ways to potentially reverse biological age and improve health, including diet, sleep, and exercise.
• Sleep Trackers: The benefits and challenges of using them, what they monitor and how we can utilize the insights to our best benefit.

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Get your own

with these two favorites:

NUTRISENSE -- Visit: https://bit.ly/NutrisenseCGM-SH25 -- for $25 off your CGM (or you can also use code: SAMANTHAHARRIS25)

ZOE -- Visit https://joinzoe.com/ and use code: SAMANTHA10 for 10% off!

What we eat matters and shapes the thousands of chemical reactions that impact everything from our metabolism to weight, energy, immune responses, and long-term health.

When you sign up for ZOE, you’re sent a kit that has everything you need to measure your body’s response to food. They identify the “good” and “bad” microbes in your gut, measure how fast your body processes fat, and if you join their study, you have the option to monitor how your blood sugar changes in real time.

You will then be provided with a database of thousands of foods and how they score for YOUR unique biology as well as with recipes and guidance on how to combine foods so you can achieve your goals....