Mayo Clinic Cancer Doctor: 5 Foods That Heal the Body, Starve Cancer, & Prevent Disease

What are the top foods to avoid because. of cancer? >> where I'm going to start, right? Ultra-processed foods. Processed meat is. a class one carcinogen. So, this is. pepperoni. This is sausage. This is. bacon. This is even chicken nuggets. This is lunch meat. >> Today on the Mel Robbins podcast, we're. talking about five cancer-fighting foods. that starve disease and heal the body. with a Mayo Clinic doc. My jaw was on. the floor. Yours will be, too. >> So, I did a study at Mayo Clinic and in.

my cancer center, guess what I learned? 95%. of our patients aren't getting the. recommended vegetables and fruits. People who had two or less servings of. vegetables and fruits a day versus. people who had five. Those people that. had five had a 10% reduction in dying. from cancer, a 12% reduction in dying. from heart disease. There was a 35%. reduction in dying from respiratory. disease. Food is medicine. Food is. medicine. We take antioxidants to fight cancer. We. take all these expensive pills and. powders, right? Just eat your kiwi.

>> Now, why does a kiwi prevent cancer? >> It's super cool. So, this really gets. like on the cellular level. There's 150%. more anthocyanins in these purple sweet. potatoes than there are in those. berries. >> What is anthocyanin and why does it. matter? >> Power. It's This is like jewelry, right. here. These are like jewels for cancer. >> What are the top three things a cancer. patient should be doing, Dr. Musallam? >> Well, I would start number one is. >> Hey, it's your friend Mel and welcome to.

the Mel Robbins podcast. Dr. Musallam, thank you so much for. hopping on a plane and being here. I'm. so excited to talk to you. >> Thank you, Mel. It's This is like a. surreal experience. I have goosebumps. from head to toe. I live with. goosebumps, but I really have them right. now and I was so excited flying out. here. I I slept good last night, but I I. even feel like I needed to sleep. I'm so. energized. So. >> tell, and I'm energized too because you. have so much to teach us today.

Um, I'd love to start by having you. speak to the person who is here with us. right now. and tell them how their life might. change for the better. if they really take everything to heart. that you're about to teach us today and. they apply it to their life. >> I love that. It can almost bring. tears to my eyes actually. You know, I. want each of you. to be truly awakened to your lifeness.

unapologetically. Life is so very, very precious and I. just want to take every single person. listening and be able to move them from. a place of hope. to knowing that they too can flourish. despite whatever adversity they have in. their life. So let's do it. >> Let's do it. Well, we're going to cover. so much. I mean, you've been practicing. medicine for several decades. We're. going to discuss food that can heal your. body and starve disease. We are going to. go through a specific list of foods one.

by one that you should be eating in. order to avoid cancer. We're going to. talk about specific foods that I want. you to avoid because they cause cancer. But one of the reasons why we tracked. you down. and we wanted to sit down and learn from. you is because you're not only a medical. doctor and you're not only a researcher. and you're not only in a clinical. practice. helping heal people that have a cancer. diagnosis, but you also are cancer.

survivor yourself. And when you were 26 years old in. medical school, that's when you got the. diagnosis. And so before we jump into. everything you're about to teach us, I'd. love to hear about that moment in your. life and how that impacted how you. practice medicine. >> Yeah. Thank you, Mel. I learned a lot in. medical school, but I learned everything. about how to be a doctor as a patient. And it was just a few months into. medical school. I mean, I lived the. perfect healthy lifestyle growing up.

Had a very loving family, and we really. participated in healthy living. And a. few months into medical school, first. time in my entire life I wasn't feeling. good. Big into athletics. I would climb. Camelback Mountain in Arizona twice a. day, and all of a sudden it was hard. Saw a doctor, he said, "Use an inhaler, it's adult asthma." I didn't ask any. questions. He didn't even listen to me. Didn't get better. Saw a second doctor, he said, "Use it more." He still didn't. listen to me. The third doctor said, "Oh, it's in your head. This is. something that happens to all medical. students. It's called psychosomatic. Me. and the men it's in your head, and then.

the soma, the body, you manifest these. symptoms. It was a few days after that. doctor told me that it was in my head. that I collapsed, and I went to the. hospital. I was in cardiogenic shock. My. heart wasn't even beating properly. There was a 16 cm mass wrapped around my. heart, and the tumor was compressing all. the great vessels in my neck. So, they. took me to urgent surgery, and the next. day the doctors came in the room, they. said, "You have stage four cancer." They. said, "You have 3 months to live without. treatment, 20 months to live with. treatment.". And you know, so many people would say,

"Well, were you angry? You know, what. was the emotion?" And. I was just given this gift of grace. I. just took that diagnosis, and I knew. that there was a deep lesson there for. me, especially as a medical student, and. I stayed the course. I stayed in medical. school, and I listened to what the. doctors said I needed to do to survive, and I showed up for myself. I stayed. busy with the healthy aspects of living. that we're going to talk about today, because I was able to attain my vitality. during my entire cancer treatment, and. then flourish, as you can see today, thereafter. So, I just learned so much.

about the human experience, both when. we're well, when I was younger, as well. as what it's like to be a patient when. you're not well. >> There is so much to unpack in just that. When you woke up from that surgery, cuz. that sounds like there was Well, first. of all I got to stop with you can go up. Camelback two times. I mean I dragged. myself up there and was so out of breath. and light-headed that thankfully there. was like an Army Ranger veteran who was.

hiking down as I was stumbling down who. had to lead me down the mountain. Like. that that that right there is. unbelievable. But I think a lot of. people have had that experience where. you're like, I know something's wrong. And then you were told by somebody, no, no, no, no, it's all in your head. You're going to be fine. But for you. that sounds enormous that it was wrapped. around your heart. It was compressing. against you you know, you held up your. hand toward your throat. You then woke. up from surgery.

But it sounded like you just kind of. went on with your life. So I wanted to. just say, what did the doctors tell you. to do because you said, I followed the. medical advice. But you also did a second thing which is. instead of focusing on the cancer. you focused and tripled down on the. healthy aspects of your life. And so. let's just first talk about what did the. doctors say you should do that you did. And then let's talk about what are the. you know, healthy things that you.

focused on. >> Yes. So you know, the doctors said I'm. you're going to do chemotherapy and I. didn't question it. I knew my body. needed chemotherapy. Here I am in the. specialty of integrative oncology where. I really use evidence-backed natural. therapies to help to mitigate the. toxicities of treatment, to improve the. outcomes of treatment and also reduce. other chronic diseases. I knew that I. needed the chemotherapy to get rid of. this cancer. >> So were you studying cancer medicine? Is. that why you went to medical school? >> You know, I have a fascinating. background. Before I went to traditional. medical school, I actually went to.

naturopathic school and my undergraduate. training was in exercise physiology and. nutrition. >> Okay. >> has just been like weaved into my spirit. and soul since I was actually a little. girl. As a young kid people would ask, what do you want to be when you grow. up?" Like they always I had said, "I. want to live to be 100 years old." I. just loved wellness. I was actually. obsessed with it. I thought it was the. coolest thing. >> are you right now? >> 51. >> Are you Well, that's fantastic. Uh if I. were betting on anybody living to 100, it would be you. >> I think so. >> For sure. And there's a lot that I I. know that we can learn from you both in.

terms of the medical research and the. way that you triple down on. healthy living and vitality and things. that are accessible to all of us. So, you started out as a naturopath. You had. dreams and ambitions as a little kid of. living to 100. You've always been. obsessed with a healthy lifestyle, but. then holy cow, 26. if you look at somebody that can just. trot up Camelback twice and that's. already super healthy and has a very. positive attitude, those two things.

that and cancer diagnosis don't seem to. go together. >> Right. I mean, there's you know, you. just do this analysis immediately. You're like, "What did I do wrong?". That's the natural thing. You know, the. why me. You know, everyone sees me in. this external vision is oh my gosh, she's so positive. I bet she never has a. bad day. I cried. I sobbed. Like, what did this. mean? But it was very momentarily. I. knew, "Hey, I don't have time for this. I've got to kind of figure out what my.

strategy is going to be." And I hired. the doctors I could trust. You know, once I was given the diagnosis and I. really don't care when doctors I I think. it's not a good idea when doctors give a. finite number of how long you're going. to be on Earth because I don't think we. can really do an accurate prediction, especially nowadays. We have so many. advancements for cancer treatment. We're. seeing people being cured left and. right. Who are we to predict how long. someone's going to live? So, I tell my. patients often they're very they find. it's very off-putting when an oncologist. shares with them, "You have X amount of. time to live.". And I tell my mission when you go meet.

with an oncologist, say you don't want. to have that number. If you don't want. that number and you deserve to have that. number if you want it. But for me, I. would have kind of rather not have that. number, but I didn't let it get in my. head. And so I had to do chemotherapy. for. almost 6 months, and then I had to do a. bone marrow transplant because this was. before the immunotherapies, the. rituximab, or any of those treatments. were available. So did the bone marrow. transplant, and I remember every morning. I set my alarm for 4:00 a.m. in the. hospital. They brought all my medical. studies to the hospital so I could. study. My oncologist had a bicycle in my.

room and a bicycle at the nurse's. station. So at 4:00 a.m. I would try to. sneak out of the room, sit on that bike, and watch the sunrise. in Arizona. It was gorgeous over the. mountains. But this was. remarkable. And I I can I can I feel it. in my body like tiptoeing, sliding that. glass door, and spanning the room and. seeing all these other people in their. beds. And I'll describe it, they were so sick. in an effort to be alive. But again, I. attained my vitality without pause. And. it was how I lived, and it's exactly. what I really work with my patients in.

doing today. And you've got to remove. that turbulence, you've got to come to. this in a place of just joy and like. empowerment. Like I have autonomy. over this diagnosis. This is my job. right now to show up for myself, and it. worked beautifully. >> Okay, I got to unpack this. >> Okay, okay, let's do it. >> So Dr. Musalem, you're 26 years old. and you painted such a vivid picture. And I can actually picture in my mind. the 26-year-old you.

in a hospital bed, popping up like a. jackrabbit, running down in your gown to. the nurse's station, hopping on a bike, looking out the window. And I can also. picture walking past all the other rooms. and kind of peeking in and seeing people. like just near death or at least with. the defeated, I'm dying, just. down energy, which is certainly a very. rational.

>> Mhm. >> and expected response to a scary. diagnosis, to very debilitating. treatment, but you did the opposite. And I have two questions around this. When the doctor said, "You have 3 months to live.". How did that change your aperture. in your mind. in terms of what a typical 26-year-old. thinks about. versus what you then thought about when.

somebody said, "You have 3 months to. live.". >> Yeah. So, you know, when I heard it, I kind of. tucked it away. Like it was tucked deep. into my soul. It was still with me, but. it wasn't controlling my choices or my. actions. I wasn't living in fear by any. means. I was living through the lens of. let's be fully alive. What I would say. is hearing that. elevated my existence to the degree that. every single thing that I would. experience was elevated. The grass.

wasn't just green, it was magnificently. green. The clouds were just always more. voluminous than they probably ever were. The warmth of the sun just felt so warm. and encompassing. And just like it is today, but I just. loved people. You know, I could I remember one. situation. It was I was at a McDonald's. actually, which it doesn't sound very. healthy, right? Like it's probably a. really good example for people to hear, but I went to McDonald's and I got a. coffee. I love coffee. It's actually. very good for you. We can talk about. that. And there was a homeless gentleman.

sitting outside. I've actually never. shared this story. And he was young. And he was about 19 years old, and I sat. down and I had my coffee. I went and. bought him breakfast, and we just. talked. And what I learned in my. experience of being diagnosed with. cancer, if I wasn't diagnosed with. cancer, you know what I would have did? When I got my coffee, I would have. rushed off to go study selfishly, right? But instead, I had this feeling like, "Hey, pause. Let's spend time with this. human being.". And he just taught me so much about. life. Like so much about being present. And he was so still. He had this.

beautiful energy. And you know, that's. something that I think describes my. existence is this energized stillness. Where I'm like a live wire. Like you. know, but inside there's like this. ultimate stillness and harmony that is. just so important. >> So, I just want to make sure that as. you're listening or watching, you kind of get the magic of what Dr. Mousalum just shared. Which is. in getting that 3-month.

Wait, why would you even say it? Like in. being told that you had 3 months to. live, it brought what mattered into. focus. and made the things right in front of. you about life that give you energy and. that's beautiful and that are worth. living for way more magnified. And you. leaned into that. And what I want to. know is what are the. healthy things that you focused on. when you got that stage four cancer. diagnosis? >> Exercise, number one.

>> You know, even during chemotherapy? >> Oh my gosh, I started feeling so much. better. You know, cuz the tumor started. shrinking. So, it was like, "Holy cow, I. can breathe again." So, yes, I still. exercise. The exercise research center. around cancer is incredibly exciting. We. didn't really know it back then. But. it's likely why I'm alive today because. I really still continued that exercise. Not high intensity. I just did what I. could do because the cancer treatments. are dropping your blood cell counts. You're often times anemic and you are. tired. So, I listened to my body. When I.

rode that bike, it was slow. I didn't. worry. There was no ego attached. I was. just moving my body. I share with my. patients, "I know you're exhausted, but. I need you to go walk at least 5 or 10. minutes after each meal. I need you to push yourself. You know, this is not easy, but we have a choice. And sometimes we have to push ourselves. And in doing that we can get energized. And so that is what I recommend number. one is move your body. It is critical, very, very important. The other thing.

with exercise people don't realize is it. uses up that stress, all that. adrenaline. If you think back to the. caveman or the saber-tooth tiger were. jump out, the caveman would outrun it, right? And he'd sleep like a baby at. night. Oh. And us, we don't have the. saber-tooth tiger, but we have all these. stressors. Whatever it may be. Maybe. it's not cancer, could just be the. stress of life. And we're just wound up. so tight with the anxiety. So that. exercise helps the mood, it helps beat. the cancer, and actually augments the. treatment response we now know. It's. magic. We know that in breast cancer.

that exercise can improve breast cancer. outcomes. I mean, are you ready for. this? This gives me chills. Almost 50%. I mean, this isn't a little. number. This is like a a magical number. There was just an amazing colorectal. cancer study showing that exercise is. looking as favorable as as chemo. You. know, this doesn't mean it replaces. chemo, it means we do it together so we. can cure cancers. >> So you focused on exercise, were there. any other healthy habits leaning into. vitality that you did when you were. diagnosed with stage four cancer? >> Oh, yes. You know, food is medicine, and.

this was really before the whole focus. on food really became apparent, but it's. always been something that's been very. special to me. So I continued eating. that healthy diet. And even in the days. when I didn't really feel up to it. You. know, the chemotherapy changes how. things taste in your mouth. It's very. metallic. Often times you get sores, and. with the type of treatment I had, you. have a bunch of mouth sores, so it's it. hurts. Ouch. So but this is the blessing. in this is I know what that was like. So. when I sit down with patients, I can be. very mindful and think, okay, I know.

where she's at in this room. And I see. how she's talking to me. Her mouth. obviously hurts. Let's touch on this. And let's figure out some food swaps. Or. maybe she's having scrambled eggs with. cheese on a piece of white bread with. butter and a piece of turkey sausage. You know, that's not the end of the. world, right? But there is a lot. healthier way that I would like that. woman to eat. So I'll do a swap. I try. to flip what she's eating in a way that. it's still something she's accustomed. to, something that she looks for. something more savory. She's not looking. for something sweet in what she usually.

eats. It will give her something a. little bit healthier to eat. That would. be. maybe more in line with her cancer. treatment to give her some of the. phytonutrients that comes from plants. that can help to make her feel better. and maybe even improve those treatment. outcomes. >> So you've talked about exercise. You've. talked about tripling down on healthy. foods because food is medicine as you. just said. You also talked about your. attitude, like really lasering in on how. beautiful the sunrise is instead of. focusing on the cancer diagnosis. Anything else that you leaned into when.

you were diagnosed with stage four. cancer? >> Yeah, you know, acceptance. >> Mhm. >> You can't fight it. You have to accept it. You have to work. to accept it. It's really hard at first, but if you fight it, you're just going to be in that battle. longer. And oftentimes I'll read that. people say she battled with cancer. There was never a battle. It truly was. just this grace of acceptance and then. moving in the direction I knew I had. control over and that was where I showed.

up for myself with healthy living. and let the doctors do what they did. best. >> You know, there's this super famous. quote from I can never say this word. It's like Hippocrates or hippa hip How. do How do you say this word? >> Hippocrates. >> Thank you. Perfect. Thank you. I I can. You know what I Mark Twain said it takes. a simple mind to spell a word one way. I. say it takes a simple mind to say a word. one way. So Hippocrates, thank you. The. ancient Greek physician. said, let food be thy medicine.

And you know, I hear you say this all. the time. Is there data to back up. the assertion that food can prevent or. heal diseases. >> Absolutely. There's overwhelming evidence that food. is a big problem in our country today. with the levels of chronic disease we. have. And in fact, in the Journal of the. American Medical Association in 2022, what they published is that food is.

leading cause of death in our country. >> Wait a minute. Food. >> Food. >> is the leading cause of death in the. United States? >> Yes. >> What does that mean, Dr. Musallam? >> It's a massive driver. With the. consumption of ultra-processed foods, 60% of our diet is ultra-processed. foods. 67% of our children's diet is. ultra-processed foods. And so what's. happening with that? You know, there's. additives in those foods that just. aren't good for our body. Those foods. aren't good for our gut microbiome. And. then when we eat that much food that's. fake, there's no room for the healthy. stuff. So you're weeding out the.

opportunity to get the stuff that. matters. Every time you put food in your. mouth, you have an opportunity to be a. healthier version of yourself or an. unhealthier version of yourself. So you. really want to pay attention to that. And it doesn't have to be perfect. This. is never about perfection. But it's in. an effort to be more consistent about. doing better, is what I would say. And. have joy over that. You know, sometimes. they have women come in and they are. what some would consider eating the. perfect diet, but they feel like they're. hostage to that diet. And they're not. loving it, and they're not having joy. over it. So it's really trying to find.

the healthy foods that you enjoy the. taste of. >> You know, I often wonder. I mean, that's. a startling statistic that the leading. cause of death in the United States is. food because it's ultra-processed. You. know, there's all this obsession with. labeling things organic. I've often. wondered, wait a minute, don't we have. this backwards? Shouldn't we be labeling. things chemical? And everything else is. just food? >> I know. >> You know, in fact, speaking of food, you. have a list of foods that prevent. cancer. You can explain why they prevent.

cancer. And so I want to bring them in, and then we're going to walk. step-by-step through each one and have. you explain how a particular food that. you eat will help you prevent cancer. >> Let's do it. >> Let's do it. All right, let's bring that. in. So, the first thing I see is a bowl of. berries. Let's talk about frozen. berries. Why do frozen berries prevent. cancer? >> Berries are incredible. And you know, it's such an easy way to start your day. And a lot of people worry cuz berries. can be expensive, especially if they're. fresh. And so, what I tell patients is.

don't worry, just buy them frozen. And. the frozen wild berries, they don't need. to be organic. They're wild. They're. growing in nature. So, get those frozen. wild berries. This is a beautiful mix of. berries here, which I love. And I really. try to have my patients do a cup a day. These are loaded with anthocyanins. They're What is anthocyanin and why does. it matter? It's this powerful. phytonutrient. >> What's a phytonutrient? What does that. mean? >> I know, isn't it it's perfect for Dr. Michelle Lam. Phyto is the color. The. color in these vegetables and fruits.

And the nutrient is what's going to help. feed our body. Everything that we want. to help to, again, anything we eat we. can try to turn on all these activations. that can help to mitigate cancer from. forming. And if you have it, we can help. to turn off some of those genes as well. So, there's research with berries that's. so exciting both for breast cancer. prevention as well as breast cancer. survivorship. You won't believe this. For every two servings a week, it can reduce the risk of breast cancer. And for breast cancer survivors, for. every two servings a week, it can reduce.

the risk of dying from breast cancer by. 25%. >> 25%? >> it's a huge number. >> Two servings of frozen berries a day? >> A week. >> A week? >> A week. >> That's it? >> That's it. >> But with a 25% reduction? >> 25%. This was in the Nurses' Health. Study. Such cool data, right? And they're. delicious. You know, this is what's. interesting about modern food though is. there are many people that will taste. these berries and they will not taste. how delicious they are.

Because the food today is so adulterated. with chemicals and they make the food so. that it has extra flavor on the palate. And so it can take a little bit of time. as people are transitioning to a healthy. diet to adjust their palate so they can. appreciate the taste of food. And what I. see that's so unique to cancer patients. is when you have that cancer diagnosis, you know, your mortality is being. threatened. You're ready for change and. it seems that switch flips immediately. It seems like they start tasting the. beauty of their food so much more.

quickly than patients that I may happen. to see that have no active cancer. It. takes them much longer to find the. harmony and pleasure of how this. wonderful food tastes. So I just want. people to be patient when you start. tasting these foods, especially if. you're used to the ultra-processed. foods, you may not notice how amazing these. taste. I have patients say, "Oh my gosh, I didn't know strawberries tasted so. good.". It's really cool. It takes them a while. to let those fake foods kind of flush. out of their system and they start to. appreciate it. So berries, but guess. what? These purple sweet potatoes, can.

we talk about those? >> Yes, so let's talk about the purple. sweet potatoes. Dr. Musalem, why do. purple sweet potatoes. prevent cancer? >> First of all, it's my favorite food. I'm. just here to say like if if tomorrow is. my last day, Mel, and you said, "Don, what can we serve for your last meal?". I'd say, "Just bring me that purple. sweet potato and just heat it up a. little bit though.". >> That's it? You just cooking it and you. don't do anything fancy with it? >> Yes. I eat them I eat one every single. day. I eat one every day. So. look at this. I mean, it's it's so cool. When you cook these, it gets more. purple.

So I love the berries, right? >> Yep. >> There's 150%. more anthocyanins in these purple sweet. potatoes than there are in those. berries. And you know, I love the blue. zones. I think the blue zones deliver. such a beautiful message. These are the. places in the world where people live to. be 100 years old. They thrive, they. flourish with low levels of chronic. disease. I don't think we need to get. into the nuances of the research, but we. see this pattern and trend. And in. Okinawa, Japan, this is one of the areas. of the world where women lived the. longest. So we got to love that, right? They love these purple sweet potatoes.

So, have a purple sweet potato. >> So, tell me about the word anthocyanin. What does it do in your body that helps. prevent cancer and cure disease and have. you live a longer life? What is. anthocyanin like I can't even say it, but what is it doing in your body? >> You're saying it perfect. So, anthocyanins, like many of these other. phytonutrients we see in these. vegetables and fruits that we have here, they have the opportunity come into our. body. And what we have is we have tumors,

genes that will be turned on, and we. have tumor genes that can be turned off. That's how they function with the. cancer. And these different molecules. can help to either make cancer turn off. so that it's not likely to have this. proliferation, or they can even turn on. things called tumor suppressor genes. These tumor suppressor genes help to be. the brakes on any cancer. So, you have. this really beautiful kind of symphony. and orchestra going on in your body at a. genetical level. It's very cool. >> And that purple potato. >> Yeah. >> can turn off the genes in your body that.

are causing a problem causing cancer and. they can turn on the genes in your body. that naturally. >> the brakes. >> break the can That's crazy. >> It's exactly right. So, imagine if. you're doing a diet that's 60%. ultra-processed food and you're not. consuming any vegetables and fruits, guess what? So, this sounds easy, right? Like we. have this here and I mean, it's making I. it's making us hungry, right? It smells. delicious. Would you believe that 90% of Americans. aren't getting what they need in terms. of vegetables and fruits?

>> I believe that. >> So, I I hate that, but I believe it. I. didn't believe it. So, I did a study at. Mayo Clinic in my cancer center. Guess what I learned? >> What? >> 95%. of our patients aren't getting the. recommended vegetables and fruits. 95. Every day I come in, the majority of my. patients at best are getting two to. three servings of vegetables and fruits. a day. So, the recommendation there was. a great study. And what this did is it reviewed two. prospective studies, meaning studies. where people were moving forward and. they measured how much vegetables and. fruits they consumed. And then they reviewed additional.

studies in a meta-analysis, which So. this is a really high-quality study of. another 24 to 26 studies that they. reviewed, which is really awesome. And what they showed us is that people. who had two or less servings of. vegetables and fruits a day versus. people who had five. >> Okay. >> Those people that had five had a 10%. reduction in dying from cancer, a 12%. reduction in dying from heart disease. There was another really fun fact. There. was a 35% reduction in dying from. respiratory disease. It made me scratch. my head. I was like, "What does that. mean?" That's what I said. I said, "What.

does that mean?" What does that mean? Well, let's think about COVID. There was. some cool COVID research. There was a. study last year that showed people on. more of a plant-based diet, a vegan. diet, vegetarian diet, just got more. plants, that they had less COVID. occurring. And during COVID, there were some. healthcare studies. And they showed that. yes, indeed, people on more of these. plant-based diets had less moderate to. severe COVID. And people who were on. more animal-predominant diets, where. they were missing out on some of this, they had a three-and-a-half-fold. increased risk of more severe COVID. >> I want to make sure I'm I'm tracking cuz.

that was. jaw-dropping research. >> It is crazy. >> So you're saying that first of all, based on the research study that you did. at Mayo, that cancer patients are not. getting the recommended daily amount of. vegetable servings that they need, and. 90% of cancer patients are not doing it. That's number one. >> All of America, 90% aren't doing it. In. my own cancer center, 95%. >> 95? >> 95. And this was a group I also looked.

at the food insecurity. It wasn't part of this population. So it. wasn't driven by food insecurity. It's. driven by busy lifestyles and the fact. that we just don't make time. >> Or you don't know. You don't realize the. power of food to heal and prevent. And I. just want to make sure that as you were. listening, cuz I I I know you're going. to be sharing this with people in your. life who need to hear this research and. who need to understand how what you eat. is medicine and there's research. The. fact that it there was a 10% decrease.

for people who had five servings of. these kinds of vegetables a day. >> Yes. >> In dying. >> of dying from cancer. It's major and this is so easy. So, this. is a cool story. So, a lot of folks food. is expensive right now. >> Yes, and getting worse. Yes. >> when you go to the grocery store to buy. it. So, I had a woman that actually did. have food insecurity. She's doing amazing and she had a lot of. chronic diseases, gets diagnosed with. breast cancer and said, "Hey, you need to help me. I want to change.".

She did her garden. You know what she does now? She goes. online she teaches people how to garden. It gives me chills. She transformed her. cancer diagnosis into this deep meaning. and purpose of helping others realize, "Hey, food doesn't have to be expensive. You can grow it in your own backyard.". >> Dr. Musalem, why do vegetables like. cauliflower, brussels sprouts, broccoli, why do these prevent or cure cancer? >> These are some of the most powerful. vegetables when it comes to breast.

cancer and there's so many fun facts. with it. So, you know, some vegetables are a. little bit better raw than cooked and. this is actually one of them. The. cruciferous vegetables. A lot of people. are like, "Ah, but it's so gross.". >> Okay, so crudeite plate. Let's see the. Go ahead and pick up the cauliflower and. the broccoli. >> So, if we look at this cauliflower and. broccoli, these are beautiful. cruciferous vegetables and maybe when. I'm ready to cook these, I'll chop on a. few of these before I cook it and you. know why? >> Why? >> Because when they're raw, there's an. enzyme in them called myrosinase. >> Okay, myrosinase?

>> Myrosinase. >> Okay. >> And that enzyme is really magical for. trying to absorb the phytonutrients that. are in the broccoli, the cauliflower, the brussels sprouts, the arugula. better and more effectively. Now, if you. forget about it or you're at a. restaurant and they bring your steamed. broccoli, no sweat. But, you know, it's. kind of fun to think, how can I get the. most out of this vegetable that. possible? Eat it raw. Or if you want to. eat it cooked, just nibble on a little. bit raw before you cook it. Now, let me. ask you a question though. >> Because I have heard somewhere, I don't. know where, that you got to avoid the.

broccoli and cauliflower on a crudité. plate because it's very hard for your. gut to digest it. But you're saying in. the case of preventing cancer, curing. diseases, living a more vital life, it's. okay. Or like do you just chew it a. hundred times versus ten times? Or what. are your thoughts on that? >> You know, that's so interesting. And a. lot of people may struggle with this in. the beginning because their gut. microbiome is a mess. So, the more we. introduce these foods into our dietary. pattern, the better you do with it. But.

listen, everyone is an individual. And. some people may struggle with eating. these raw. Some people may not tolerate. broccoli. You should listen to your body. and the harmony of your body. There's. There's a lot of internal wisdom in the. body. So, if a woman comes in and says, "Oh, I can't stand broccoli." I said, "Let's not consume it. Let's look. through the other cruciferous vegetables. that you can enjoy.". >> Brussels sprouts, arugula, cauliflower. >> Cabbage. >> Cabbage. >> Everyone loves cabbage. It's one that. seems to be very frequently uh appealing. to patients when I visit with them. But. there's many to choose from. And the.

easy thing, ChatGPT is free. Go in and. say, "What cruciferous vegetables are. out there?" You know? And And it'll give. you a long list of cruciferous. vegetables and pick one. Try to eat them. raw. >> cook it, you don't lose the power it has. to help prevent or cure cancer? >> You're still going to get benefit, but. you're going to get a little bit more if. you have a little bit of raw before you. do it because you're going to get that. enzyme. Now, there's a little hack you. can do, okay? Dry mustard seed. The seasoning. >> Okay. >> If you decide you just want to cook. these and you don't want to nibble on.

any raw, put some dry mustard seed, just. sprinkle it on top. Once it's cooked, it. actually tastes delicious. And that dry. mustard seed will help you absorb it. >> Fantastic. I'm going to do that when I. get home. >> It's so cool. Another thing that I'll. often do is I'll already have the. broccoli steamed, but I do a salad with. some arugula in it. And arugula, it. doesn't matter what you do. It doesn't. have to be exactly the broccoli. If you. just want to have any cruciferous. vegetable at the same setting, just try. to do some of your cruciferous raw. That's the message. And if not, put some. dry mustard seed on it. Let's get all. the bang for our buck if we can from. these amazing ingredients. And.

it's really cool what they do. So, when. it comes to breast cancer, it helps to make estrogen into a less. proliferative form. >> What's proliferative mean? >> You know, when we think of the breast. tissue, we think of the fact that the. breast tissue itself can be in a. proliferative state, where cells can. grow more. >> Got it. >> And what the broccoli can do is it can. transition the estrogen actually in our. body. to a form of estrogen that doesn't cause. that proliferation. Proliferation is. growth. So, you can imagine if. something's up-regulating growth, that's.

not a good thing, right? We want things. that try to turn off that growth. And it. keeps that in check. There's many other. things that the cruciferous vegetables. do. It's like. master at detoxification. So often I have patients say, "I'm going. to go do a detox. But what do you. recommend?" I say, "Just eat healthy. food. Get some broccoli. It's your. natural detoxification. You don't have. to go spend a bunch of money on a fancy. detox." And I would actually rather. people do it a more natural, safe way. than go and put themselves through a a. major detox. So, I just do it with the. natural foods.

>> Tell me about the black beans there. Let's talk about beans and why do they. prevent cancer? >> So, beans are really awesome. So, there. is so much benefit. This is an amazing. plant protein. But when you think about plant protein, you're not just getting protein, you're. getting fiber. >> Mhm. >> And fiber is obviously in all of these. plant foods. You only get fiber from. plants. And fiber is magic. I mean, oh. my gosh, we could talk for 2 hours on. fiber. It's so important. And you hear a lot right now, like get.

protein, get protein, get protein. So, yes, you need protein. There's no doubt. you need protein. But, the problem is is. the majority of Americans, just like the. vegetables and fruits, they're fiber. deficient. 95% of men are fiber. deficient and about 91% of women are. fiber deficient. This is a massive. problem. There was just something called. we we call an umbrella review. Meaning, they did this very exciting review of. all of the data to date. This was just. published this year. 17 million person years in the study. And what it showed us is that there's. class one evidence. This is like the. highest quality evidence we have in.

medicine that fiber can help to reduce. dying from any cause, dying from heart disease. It can also. reduce the risk of dying from pancreas. cancer. And this class one evidence. >> What? >> It's really exciting. There was another. study, another review of the data that. was just published that showed that. fiber can help to reduce the risk of. cancer by 22%. >> Okay, hold on. Fiber can help reduce the. risk of cancer by 22%? >> 22%, but we have 90% over 90% of people. that aren't getting enough. So, let's. talk further. So, I always think about.

food swaps with people. Like, how can we. maybe just swap one thing out? You know, you don't have to do beans at every. meal. And a lot of people say, "Oh my. gosh, you're going to make me gassy.". Well, just start slow. You don't need to. do too much. And cook them really good. So, let's talk about this a little more. There's an enzyme in beans. This is so. fun. It's like food is medicine, right? >> this. >> It's like fun facts. So, there's this. enzyme it's called raffinose and that's. the gassy one. >> Raffinose is the gassy and that's the. one. >> it's like such an ugly word, raffinose? >> Yes, yes. >> That's why you want to soak beans. So, if you buy them dry, it's such an.

inexpensive so much less expensive meal. >> Yes. So cheap. Buy the beans dry, put. them in the crock-pot overnight. Yep. >> Soak them, you got it. You want to soak. them and then rinse them really good and. then cook them. What's Why do we need to. rinse them really good? >> You're rinsing off that raffinose. That. raffinose. >> rid of the gas. >> Getting rid of the gas. >> Got it. Okay. >> get gas, you kind of ask yourself, "Mhm, did I soak them long enough and rinse. them?" Now, I'm really busy. I know a. lot of people listening are busy. I. often times just do canned beans. And. so, you want to rinse all that stuff off. that it was soaking in. Rinse them, rinse them, rinse them. And then heat them up. That's why That's.

why people get gas. >> I always keep the juice. Okay, I don't. want the juice cuz I don't want the. juice in my body. You know what I'm. saying? Okay. >> Okay, I have to share another study. Can. I keep going? Okay, so this one is super cool. So, when we think about red meat, a lot of. times people talk about how a carnivore. diet can improve things like diabetes. This is very interesting. So, there was. recently a study published and what it. showed is that red meat and processed. meat drives the risk of diabetes by. about 60%. >> Wait, processed meat and red meat drives.

your risk of to diabetes to 60%? What? >> Yes. And so, this is the people that had. the most versus the people that had the. least. Okay, so any of these studies. when you hear people talking, you always. want to scratch your head and say, "I. wonder what they're comparing it to?". And oftentimes it's the most versus the. least. Okay. So, if you have a little. bit of red meat, say one, two, three. servings a week, that's not going to. cause you to have diabetes. But if. you're having red meat three times a day. every day, that's a big problem. So, what the study showed us though was. really cool. We're talking about these. food flips, right?

If you flip out one serving of red meat. or processed meat a day for beans or. nuts, you reduce that risk of diabetes by. about 30%. I mean, how easy is this? Think about if. you're doing like uh Mexican meal where. you have some meat that you put. seasoning Skip the meat, do the beans. with the same seasoning on it. It's. delicious. If you're doing soup, you can put maybe a few pieces of meat. if you really like that meat stock. flavor, right? It's not going to hurt. you. Load it up with beans. >> Are all beans created equal or are there. beans that you like better? >> No, do what you like. Do what you like. Do what's unique to you. I find in my. patients, they seem to tolerate lentils.

and split peas initially best. >> And do those have just as much benefit, lentils and split peas? >> Do what is you. Do which one you enjoy. the most. And you know, I know for. myself personally, I don't tolerate. kidney beans. They make me feel icky. I. I will never have a kidney bean in my. house. Black beans, I love. You know, and lentils, they're so yummy. So, it's really exciting and you know, sometimes I'll work with patients and. I'll have them I just had a woman this. week who I gave her the suggestion, she's still doing it. She does steel-cut.

oats. with some lentils in it and then she. adds some cherries when she cooks it. And she loves it. It's how she gets her. protein. She's very committed to a whole. food plant-predominant diet and she. loves getting some of those lentils as. her protein source in the morning. So, you know, you can get really creative. with these things. They take on the. flavor of whatever you're cooking. >> Doctor New Salem, why does edamame. prevent cancer? >> Really exciting data. So, this is the. biggest myth that's out there. >> Biggest myth that's out there. >> Biggest myth that's out there that.

edamame causes cancer. >> What? >> So, the majority of your listeners are. going to be like, I think Mel said that. wrong. Mel just said, why does edamame. prevent cancer? Mel is right. 100%. Edamame are amazing. So, but several. decades ago, there was research done in. rodents and we're not rodents, right? So, this is how lab data can get very. dangerous. You hear these studies in the. lab or in this pre-clinical, meaning pre before the clinic in this. lab data, that these lab studies are preventing X, Y, and Z disease. These studies need to.

be replicated in the human being. So, in. these lab studies with rodents, they. showed that yes, consuming too much soy. actually caused mammary tumors. I. remember this. Remember this? Don't eat. soy, it's going to cause tumors in your. breast tissue. That was the worst. science ever because humans do not. metabolize soy. the way that rodents do. We could use our common sense with this. We could look to Asia. We see in Asia. people have very low levels of cancer in. their breast. Very, very low levels. And. so, if we really apply to the human. data, the research is beyond exciting.

There are very few things we can consume. that God forbid you ever got breast. cancer would reduce your risk of dying. and edamame are one of those. And one of. the most influential times you have that. edamame is you're young girl. And if you're a man, it's not going to. make you grow boobs. And if you're a. young boy, it's going to be very. protective for his prostate, too. So, we. know that soy is also good to reduce the. risk of prostate cancer and there's even. some research that says it reduces the. risk of lung cancer. And it's amazing for the gut microbiome. But let me talk about breast cancer cuz. a lot of women with breast cancer avoid.

soy even though that we know this data. that it looks protective, they avoid. soy. Well, the American Cancer Society's. 2022 data on nutrition and exercise. update dedicated three paragraphs to the. safety of soy in breast cancer. survivors. And it didn't just show. safety. In this beautiful meta-analysis, it showed that there was a 25%. reduction in breast cancer coming back. And this was most pronounced in women. with the most aggressive type of breast. cancer, one that's estrogen receptor. negative, but even if women had estrogen.

receptor positive breast cancer, they. would still benefit. So, it's really amazing. And how this. works is there's two receptors in the. breast. The estrogen receptor beta is. where that soy likes to bind. And. remember we talked about proliferation? That's where we turn off the. proliferation is estrogen receptor beta. >> So, when the when the soy binds with the. beta, it turns off the proliferation of. estrogen, which increases the spread of. cancer. And by turning it off, you're. preventing it from coming back and. you're also fighting it if you have it.

>> Exactly right. And then, you know, our. natural body's estrogen binds to that. estrogen receptor alpha preferentially. and that's the one that turns on this. proliferation. >> So, beta turns it down, alpha turns it. on? You got it. Got it. So, >> So cool. >> Okay, so explain that part again about. the alpha. What does it do? >> That's where the body's natural estrogen. would bind, that turns on this. proliferation. So, the soy does this. really favorable thing at the level of. the breast where we get protection. And. that's exactly what we see in these. studies. And it's a plant protein, so. it's super cool. So, how many women how.

I mean, hot flashes, right? Yes. >> What do we do with those? >> WELL, YOU'RE NOT I I had one last night. I literally was sleeping at the hotel. with my leg outside the comforter in. order to try to regulate my temperature. Yes, what am I eating? What do I need to. eat Dr. Musalem for hot flashes? >> Would you start eating these right now? So. >> I already eat like I need to eat more. edamame, clearly. Like I order it when. I'm out and occasionally I'll make it at. home, but I need to eat like I'm about. ready to take that cup of it and just. throw it back right now.

>> So this is amazing, you know, when. patients come in to see me and they have. their hot flashes, which I'm working. with women. 75% of breast cancers are. estrogen receptor positive, so these. women are on anti-estrogen medications. from the age of 20 all the way to, you. know, late 80s I see women. And so they. have massive hot flashes often times. The number one thing I start with is. soy. There's great research done by Neal. Barnard. He's repeated the study twice. to show that edamame, a half a cup a. day, in addition to eating a healthy. plant-based diet, reduce What you're.

ready for this? It reduce moderate to severe hot. flashes. You're on the edge of your seat. by 88%. Wait, what? >> Wait, all I have to do is have a half a. cup of edamame a day and I could. experience an 80% decrease in hot. flashes? >> 88% reduction in moderate to severe hot. flashes. He repeated the study. There. was another one that showed as high as. 92% reduction. >> Dr. Musalem, you know what I say? >> Let's eat some edamame. >> Yeah, pass me the damn edamame, right. now. >> So okay, you ready? It gets better? It's. even better. So in this study, you know. what else they showed us? >> Tell me.

>> Their moods felt better, but it's even. better than this. Their libido picked. up. >> Oh my gosh. >> sexy again, too. >> Yeah, yeah, Chris is going to be shoving. this at me. Like eat some edamame, Mel. >> Yeah, I have a funny story. I actually. did a talk for the Super Bowl last year, right around Valentine's Day, and I. presented this data and they said, "I'm. buying edamame on my way home." You. know, every man there. So it's pretty. cute. But yeah, so eat your edamame. It's a great source of plant protein. It's delicious. You could do edamame, you could do tofu, you could do tempeh, you could do soy milk. You know, super. easy. >> the edamame. >> I do, too. >> I do, too. So now I'm getting my fiber, I am getting my amino acid leucine.

profile, protein count. I'm also getting. my hot flashes decreased by 80%. I'm. binding to my beta, whatever they were. called in my breasts, so it's turning. it's it's turning down the cancer and. estrogen stuff. I can't explain it quite. like you did, but I kind of understand. it, and my mood's going to be better. I. think you just saved my marriage. >> I hope so. I I think it's our half. lashes. >> well, we're celebrating our 29th wedding. anniversary this weekend, so. >> Oh, that's beautiful. Happy anniversary.

>> can always make it a little better. I'll. be having it every day. Um let's talk. about let's talk about kiwi. >> Oh, kiwi. >> Why does kiwi prevent cancer? And I see. you smiling. You love kiwi. Tell me why. you love kiwi so much, Dr. Musaelian. >> These little things, they're so cute. But they help with regularity, meaning. poop. I would think 90% of women coming in to. see me, they're not having any bowel. movements, and they feel bloated. They. feel full. They feel I mean, it's just I. can't imagine how people feel. Some.

people say they don't have a bowel. movement for 10 days. >> How it Oh, that sounds horrible. >> It's really bad, cuz when that poop sits. inside of you, you're auto-intoxing. You're reabsorbing all those chemicals. into your body. It's just. >> Wait, what? Hold on a second. So, when. you're constipated, the waste, which is. poop, is just sitting there in your. system. You're reabsorbing the waste. that's trying to get out? >> Yeah, it it it reabsorbs. >> What? >> Yes, it's very You want to get rid of. that waste. You Ideally, you know, people are supposed to have a bowel. movement after each meal. >> You're supposed to have a bowel movement. after each meal?

>> No one does that, cuz in America, we're. in this fast-paced We kind of as kids. like learn that no, you you know, you go. maybe after breakfast when you're home, and maybe after dinner if you're lucky. No one typically is going after each. meal, but ideally, that's best. Often. times, patients transition to more. plant-predominant diet, and they'll call. my nurse and say, "I think something's. wrong. She put me on this diet, and I'm. I'm pooping. I'm having a bowel movement. after each meal." And the nurse is like, "Oh, no, no, she loves that." You know. So, this is cool, though. So, let's say. someone is just struggling. They are. constipated for whatever reason. Maybe. it's their treatment. We give Zofran for. nausea for cancer patients. It causes a.

lot of constipation. Kiwi. two kiwi a day after about a week. or two can help you with that. constipation. >> Why? >> It just helps with the different sorts. of soluble fibers and mucinous fibers. and proteins and whatnot that are in. this. It helps with that, but it it's. better than that. At the level of DNA, these are rich in vitamin C, but at the. level of of our DNA it can help to. reduce oxidative stress. You know, think. about an antioxidant. We take. antioxidants to fight cancer. We take. all these expensive pills and powders, right? Just eat your kiwi. But I I I.

love this with the skin, right? The skin is so great because it's more. fiber for you. So, this is a wonderful. food to add in. It helps with the. overall diversity of what you're. consuming. >> Now, why does a kiwi prevent cancer? >> It's super cool. So, this really gets. like on the cellular level, which can. you imagine? Like that's how Hippocrates. would say. >> Food is medicine. >> It's so cool. So, at the level of DNA, it can reduce oxidative stress. So, we. go and we buy antioxidants. We spend all. this money on. >> Wait, hold on. What is oxidated stress?

Like I see it on packaging, but what. actually is it? >> Yeah. So, oxidated stress is what comes from. us from everything as simple as. breathing oxygen from the environment to. having any stressors in life. >> Okay. So, just really living. >> Okay. We get this oxidative damage that. builds up. Certain foods can even kind. of cause this trigger as well. But what. these little magical fruits do is they. go in and they help to turn off that. oxidative stress. They come to the. rescue, basically. >> basically has turned on the oxidated.

stress. in your body at a cellular level and you. eat a kiwi and not only is it helping. you with constipation, but it's flipping. the switch off on stress at a like my. neck molecular I can't say the word. molecular level? >> Exactly. At the level of our DNA, like. our genetic makeup. It's super cool. And. it helps to repair that DNA. So, it's. really a magical fruit, but it's like. this with all these vegetables and. fruits. These all have these magical. powers within these phytonutrients and. molecules that just help the body and.

rescue it. You know, the body is has. such wisdom to heal itself, but we just. have to give it the tools to do this. >> And is it better if these are raw? Do. you get more benefit if you're eating. these raw? I mean, clearly just eat. them, but if you can just pop fresh kiwi. in your mouth, if you can do it that. way, it's better? >> Exactly. So, there's two vegetables that. are better cooked, and that's carrots. and tomatoes. And both of those are. actually better with a little fat. You. get more of that lycopene, you absorb it. in the tomato and the beta-carotene in.

the carrot. So, those are two vegetables. that would be better to cook them than. raw in terms of extracting all those. phytonutrients. I mean, I love raw. carrots, so I eat them all the time. It. doesn't mean don't eat raw carrots, it. just means if you really wanted to go. and reap all the benefits and how you. would extract those phytonutrients best, cook them in a little bit olive oil, nice extra-virgin olive oil. >> Amazing. >> And is it true that even if you have a. patient that comes in with a cancer. diagnosis to your practice, and they've. really just let themselves go? I mean, I. think for women in particular as we're.

taking care of everybody else, and we. have a really busy life, and it's easy. to get the stuff grab and go, and not. find time to exercise. Even if you've. made kind of now that you're realizing, "Oh my god, like I got to put the boxes. down and the cans away, and I got to get. back to a really more sensible whole. food diet.". Can you really reverse the stuff that. you've done? Can your body really kind. of flip the switch even if you've let. yourself go for a while? Is this. available to all of us at any age? >> Oh, I love this. You ready?

>> Yes. >> the end of your seat cuz you're going to. for this one. So, you know, if we're. young in the age of 20 and we start. eating better, yeah, you can imagine for. women we can add 11 extra years to our. life, for men 13 years. >> Wait, hold on a second. Say that again. >> Yeah. So, if you're 20 and you say, "Hey, I'm listening to this show, and. we're going to start eating all these. vegetables and fruits and more whole. grains, plant proteins, just a little. bit better. Doesn't mean you need to be. vegan. That you can add 11 years, if you're a. woman, onto your life expectancy of. healthy years. If you're a man, 13.

years. But, it gets better. You're. ready? Can I keep Can I. >> Yes. >> If you're in your 60s, so you. really beat yourself up. >> Yep. >> You're 60, you get your breast cancer. diagnosis. >> Uh-oh. >> You can add eight years life expectancy. >> Wait, what? >> Wait, it gets better. Okay, here's the. gold. You ready? Drum roll. You ready? >> Yes. >> If you're 80, I I have clients in their. 80s like, "Why am I seeing you? I'm 80.". Like, granted, she's outlived that the. life expectancy of most women in our. country. "Can you really help me?" I say, "I.

absolutely can, and here's the study. that proves it. You can add 3.4 years of life. expectancy.". >> It's so cool. >> Just through the changes in food? >> Yes. By eating healthier. It's truly amazing. So, healthy living, you know, really comes with its own. benefits. And we see in this, you know, science, this is longevity central now, everywhere on social media, every big. city you go to, it's anti-aging clinics. everywhere you go. And these programs. must be built on healthy living, because.

there's no magic bullet that's going to. help you. age healthy and feel wonderful in that. time like healthy living will. And we. know that about 75%. of that healthy aging equation is. modifiable. It comes from our lifestyle. So, it's so important to really lean in, show up for ourselves. It's never too. late, even if you have this cancer. diagnosis. And we know if you are. diagnosed with cancer, you know, that. can be a hard time for some people. They're busy with their treatment, they. don't feel good, and they're processing.

a lot. And the cancer research really. says, you know, it really kind of starts in these in. these studies about a year after the. diagnosis. I want my gals to get as busy as they. can at the time of diagnosis, because we. know that if we can get as busy as we. can during treatment, that they just. feel better. They have improved quality. of life. There were two recent studies. that explored this and they were very. fascinating small studies, but they give. us a snapshot of how cancer patients do. during treatment. And one actually did a. whole food plant only diet, like a vegan.

diet. They supplemented them with some. protein powder. And what they showed is. yes, these patients during chemo had. less fatigue. That's what I see in my patients. >> I, as you're listening, want you to. think of every 20-year-old in your life. I want you to think of anybody in your. life that has gotten a cancer diagnosis. I want you to think of anybody in your. life in your 60s and your 80s that may. or may not have taken good care of. themselves and I want you to share this. episode with them because it's an act of. love. It is a generous gift to give the.

gift of Dr. Nyam Salem to the people. that you care about. So we've talked so. much about the foods that you can eat. that activate the natural intelligence. in your body to prevent or cure cancer. Let's talk about the top five foods that. we should avoid that cause cancer. >> Yeah, you know where I'm going to start, right? No, ultra-processed foods. >> Okay, so anything in a box? >> No, not necessarily. What I see because.

we are in a busy fast-paced life, so we. need easy solutions. Me included, right? So what I do is I spend a lot of time in. the grocery store and I tell my. patients, "Listen, you're going to too. This is This takes time.". >> Okay, what am I looking for when I'm in. a grocery store? >> You're going to look at that ingredient. list on the box, on the package. Whatever it is you're buying that's not. in the produce aisle. So as soon as you. go in the aisle, you know, when you're. on the perimeter it's kind of like whole. foods. As soon as you're in the aisle, let's look at those labels and see. what's in the ingredient list. If. there's words in there that you're like, "What the heck is that?" put it back on.

the shelf. Okay, you just don't need it. You know, so look for those. ultra-processed foods on the ingredient. list with words that we have no clue. what what are. You know, there was a study that was really, really fascinating. It was out of out of. the UK and it showed that, you know, almost 30% of the food by weight. was ultra-processed food and for every. 10-point increment increase in that. ultra-processed food, yes, it certainly. drove the risk of cancer. But this is a. really startling statistic. It drove the.

risk of dying from breast cancer by 16%. and increased the risk of dying from. ovarian cancer by 30%. Like these. numbers create almost a visceral. response. Almost makes me sick to share. that because that's that's really harsh. to think that fake food can have that. kind of impact. And we know that it. drives risk of chronic diseases, these. fake foods. Diabetes, heart disease, you. know, all these things. The number one. killer. of women and men is heart disease. And. we know these ultra-processed foods just. wreak havoc there, too. There was. another study, you know, when we start. to think about, well, what constituents.

are ones that I really need to be. careful of. So, there was another study done among. 92,000. individuals from France. They followed. them for almost 7 years. Okay, here's. another one. This is a hard one to believe. It drove. the risk of breast cancer with the. consumption of mono- and diglycerides. >> Who? Mono- and di-. Listen. >> okay, what is that? >> This is in everything. So, you know. those wrap sandwiches that we make? You. know, you either you know, they're. healthy. We're doing a good job. We're. like trying to eat a healthy veggie. wrap. Many times these wrap sandwiches to get.

it so it rolls nice, >> Yes. >> they add that mono- and diglyceride to. make it roll nice. >> Mono- and diglyceride. That's that's. what I'm looking for. >> Mono- and diglycerides drove the risk of. breast cancer by 24%. Okay, prostate. cancer, it drove the risk by 46%. >> Did you hear that, gentlemen? Get Do not. eat that. >> But listen, these mono- diglycerides are. in a lot of stuff. So, we have people. that hear maybe what I'm saying like, oh, maybe I should be vegan. That is not. my message. My message is whole food, plant predominant. That's really where I.

want people to be is that whole food. component. The vegan ice creams. I had a. patient before I came here yesterday. She was doing vegan ice cream thinking. she was doing good. You know, it I just. said, "Just do the regular ice cream.". How often do you do it? She was, "Once a. week.". Enjoy your ice cream. You don't You. don't need the fake stuff. >> Because there's a lot of fake stuff in a. lot of that stuff. >> Just because it says vegan doesn't mean. it's healthy. Look at the ingredient. list. Get rid of those mono and. diglycerides. Carrageenans drove breast. cancer risk by 32%. For a long time, we. found this a lot in plant milks.

You know, people are trying to be. healthier, and then we find these. ingredients that aren't good are in. these foods. So So, take a look at the. ingredient list. Uh it's really, really. important, and just try not to do those. chemicals that wouldn't otherwise be. good for your body. >> What are the other ingredients if you. had to have five that we're really. looking for on the back of an ingredient. list? Don't go near it. One of them was. the mono. >> Yeah. Mono and diglycerides. >> Mono and a glycerides. The other one was. a car. >> The carrageenans. >> Carrageenans. Give me a couple others. >> You know, and the food colorings. You. know, at the government policy level,

they're really starting to get rid of. food colorings. There's so many. ingredients on the ingredient list that. they kind of try to twist around, that. it's really hard to even know what these. ingredients are anymore. So, it's such a. huge umbrella and net of words that are. on there. I just typically say, "Let's. just try not to do the foods that we. bring into our home that have these. words that we have no clue what they. are." There was a study that was looked. at this weekend. I actually called my. good friend Dr. Sara Chmielewski. We do. a lot of studies together with gut. microbiome. She's big into. immunotherapy, and man, this is scary.

It said, "Individuals on immunotherapy. who consume sucralose. So, these are in these sugar-free. beverages. We didn't think that these. things actually seem to sinister, you. know, as a lot of people point them out. to be. They're definitely not a health. food, but do they really cause harm like. people point them out to be? Probably. need a lot of it to really cause harm. But, they found that the sucralose. reduced the effectiveness of. immunotherapy. in the treatments that are curing. cancers, that the sucralose messes with. the gut microbiome. This is what it's. suggesting. So, this is a shout-out. You.

know, let's really try to skip these. artificial sweeteners. Lean in on. something like, you know, dates or use. honey or maple syrup or if you're on, you know, more of a calorie restriction, look at stevia or monk fruit. >> Okay. >> And even when you buy those, take a look. at the ingredients cuz guess what? In. this natural food industry, everyone's. coming to the market and some of those. foods are a little more processed than. they should be. >> So, the stevia is okay, the monk fruit. is okay. >> Green light. >> Here and there. Green light. I love.

that. Look at that. Green light. >> Totally green light. >> But you with a product with stevia or. monk fruit, you still want to look and. see is there something else scary hidden. in there? >> Uh, I think so. You know, there's some. of these packets of the stevia that add. erythritol. I will be first to say I. think that research was exaggerated. You. would need a lot of erythritol to really. cause a true problem in terms of. cardiovascular health. >> But you still want to avoid it. >> Exactly. There's a And it gives you a. lot of GI upset. So, why do it? It's. going to make your belly feel bloated.

Anything that has that all on the end, O-L, is usually a sugar alcohol. Sorbitol, erythritol. And your belly is. just going to hurt. You know, if you do. too much sugar-free candy and you're. like. it feels like you have razor blades in. your stomach. So, just be cautious with. those sugar alcohols. Again, not all of. them are definitely doing harm that we. know of for sure. The erythritol is one. that's definitely on the watch list. because it seems to make platelets, the. cells that help to clot the blood, it. seems to make them a little stickier. >> Mm. >> You know, but again, it would take so.

much. It's more of a cellular reaction. in the body in response to stress that. releases some erythritol. If you consume. it, does it do the same thing? That's. what we need to find out. You know, some. of this research is, you know, done in. in isolated situations in the lab that. when applied to the human doesn't really. work directly in that mechanism, but. still, you don't need it. >> Got it. And so, if you're looking at. something derived from dates or honey or. bananas or something like that or stevia. without the erythritol or however you. say it. or monk fruit, we're good.

>> Exactly. Medjool dates, I mean it's. God's candy, you know. They are so. healthy and they don't drive your blood. sugar up. It's the coolest thing. They. almost have this insulin-sensitizing. feature. So, if children want a. delicious snack, take a Medjool date, take the pit out, and put a pecan in the. middle. It's like heaven. >> Amazing. And other than ultra-processed. what are the top foods, Dr. Mu Saleem? >> Yeah. >> To avoid because of cancer.

>> So, processed meat, kind of in the. processed foods and maybe, but processed. meat is. a class one carcinogen. That's right. So, it's linked to the. increased risk of several cancers, but. it especially drives that risk of. colorectal cancer. I mean, this has been. a lot of stuff, right? So, this is. pepperoni, this is sausage, this is. bacon, this is even chicken nuggets, this is lunch meat. >> You are out for the charcuterie board. I. mean, is there any kind of salami or or. bruschetta or any of that stuff? Like, if you get it from your local farmer,

are we okay? Or is it just big buying it. behind the deli counter situation? >> you know, let's have an honest. conversation. So, I what I share with. people is how much of this are you going. to going to consume? And you're in the. social gathering, you may have a piece. what once or twice a month? That's just. not enough to hurt you. The body is. resilient, but if someone's having it. every day, that's when it adds up. You got to live. And if you love having. some of that charcuterie, and we. certainly know in the Mediterranean. countries, and I think a Mediterranean. diet can be very healthy. If that's what. you do, just because I don't do it, doesn't mean that I think that it's. going to kill you. But, what I'm here to.

say is yes, processed food is considered. a carcinogen. So are cigarettes. If you. smoked one cigarette four times a year, that's also probably not going to cause. cancer. But, that would sound ridiculous. as a doctor if I said, "Go and have a. cigarette once in a while.". But, why do we frown down so much if I. say, "Yeah, you should avoid processed. meat." People get very protective around. the discussion of food. So, I'm just. here to kind of talk some sense into. what that really means. I share this. with my patients. Like speeding on the. highway. You know, when you get in your. car, put on your seat belt, let's keep. yourself safe. Speed is posted 65,

you're going 67, 68, you're not going to. get a ticket. Especially if you're doing. everything else right. You know, stay in. your lane, get your vegetables and. fruits, get your fiber, get what you need. Don't throw the whole. meal away. If you have the charcuterie, lean in on some avocado and get some. whole grain crackers. Enjoy yourself. >> I love you. You're my new doctor. That's all I'm. saying. >> But I won't be eating the charcuterie, by the way. >> THAT'S FINE. YOU KNOW WHAT? LET THEM. I'm happy to have a couple pieces of. salami. Yes, with some avocado and some.

olives. >> But no one enjoys me when I'm at a party. cuz everyone behaves, you know, and it's. all the people behind me that are doing. all this stuff. And everyone in front of. me is like doing and they go to the back. and do it. >> Honestly, I think I would enjoy you. anywhere. So, don't worry about that. Let them think what they're going to. think. So, you talked about exercise. Let's talk about how exercise, particularly. when you have a cancer diagnosis or you. are battling some other illness, talk to me about the healing properties.

in exercise. >> You know, there's this really cool. mechanism that takes place that we're. still doing research on. It appears that. exercise during that period of. chemotherapy improves cancer outcomes. We see this with metastatic breast. cancer, too. So, it's extremely. exciting. And the one hard thing with. cancer treatment is often times people. lose muscle. You know, and that's the. metabolic tissue. So, if you can try to. do your cardiovascular work to try to. really keep that cardiorespiratory,

meaning the heart and lungs as fit as. possible, but also even trying to lift. some weights during your cancer. treatment, it can really help to. maintain that muscle, which is going to. make your survivorship easier. Like I shared the statistics with breast. cancer, as you exercise as a breast. cancer survivor, can improve outcomes by. 50%. >> Meaning the cancer doesn't come back? >> Yeah, it improves survival from all. causes from breast cancer by up to 50%. It's a really powerful number. You know,

if someone cornered me and said, "What. is the most important thing a cancer. patient should do?" I wouldn't really. answer one. I would refuse to answer one. cuz there's like three things at the top. of. >> What are the top three things a cancer. patient should be doing, Dr. Musallam? >> Well, I would start number one is love. Love self, love others. It starts there. Is that simple? Because if you don't. love yourself enough to show up for. yourself to exercise, move your body, and take time to find healthy food, you're not going to be able to do it. So, we got to start there. >> Okay. >> Love self and then love others. Like. just open that heart and be kind. It. feels so good. Like I love you. I I love.

all of you. It was just It just feels good. You say. that and you elevate the energy of the. room. And if you do that, you're going to be. more energized, you're going to have. more pep in your step, even during that. chemo to go walk. And you know, it's. kind of a responsibility even to help. others. We feel good, so we should be. kind of good stewards in the world to. share that energy with people that. aren't doing as good today to help them. So, starts with love, show up for. yourself, move your body. You don't need. to be running marathons. Just go for a. little walk. I say, "Hey, 5 minutes. counts.". Even if you're walking around your. kitchen. Hey, do a few dance moves. I.

don't care. Dance with your husband. It. doesn't matter. Just move. You don't. need to go to a gym. >> Love, move, and what's the third thing. every cancer patient should be doing? >> Yeah. It It Hey, it's the food. And you. know, that's my favorite. Like food is. love cuz it brings about. It's going to give you the energy, nourish your body, help you with. regeneration, actually turn off those. tumor promoter genes, turn on those. tumor suppressor genes, and it's just. going to optimize everything from your. mood to your sleep even, which we'll. talk to in a little bit here, to that.

gut microbiome and beyond. So, the food. is fun. Let's do it. >> Absolutely love this. Uh let's talk. about sleep. Does sleep help you prevent. cancer? >> No. Sleep is rough, man. I So, I I live a. pretty healthy lifestyle, but I I sleep. like a baby, but I just can't find time. for sleep these days. I would just. rather be activated and alive, but. listen, that sounds funny, right? It It. That's not actually a funny thing. We. need sleep. Sleep is when our brain gets. its bath. >> Talk to me. What What do you mean your. brain gets a bath?

>> 7 to 9 hours is what it takes for the. brain to kind of get its little washing. to get rid of all those toxins. So, you. need to I just joke with my patients. like, "Yeah, no stinky brains. Get your. sleep.". I just did a talk to the Mayo Clinic. staff. I said that they're kind of all. these very brilliant like the smartest. people in the world are kind of like, "Okay." Patients love that stuff. Academics, they don't always find it. cute, but this is the truth. Wash your. brain. You know, sleep hygiene, we call. it sleep hygiene for a reason cuz your. brain needs its bath, but there's things. we can do to improve the quality of our. sleep. And really what's so important is.

that when you wake up, you get that. first morning sunlight. Getting that. first morning sunlight resets that. circadian rhythm. And then, man, we need. to be careful with the screen exposures. because all that blue light that's. emitted, especially if you don't wear. the blue blockers on your glasses, it. just drops and drops and drops your. natural melatonin. So, when you go to. bed at night, you either can't fall. asleep or if you do, you can't stay. asleep. And it's because of all of that. blue light especially after sundown. So, aim for those 7 to 9 hours of sleep. And. we know that's when your body's.

regenerating. There's studies that. actually show us in people who do shift. work. >> Mhm. >> that there's increased risk of cancers. And Listen, these people can't help it. That is what they. >> What is the connection between not. getting good sleep and cancer risk? >> There may be a lot of things. contributing to that. You know, is part. of it that if you're not sleeping, are. you just not as energized to do as much. exercise? This is where it's hard to. control for confounding variables. So, what is it that's driving that? But we. know that one of the main mechanisms is.

you're getting that restorative period. in your body that is very, very critical. in terms of optimal health from all. health conditions. >> So, when you talk about the fact that if. you get 7 to 8 hours of good sleep, right? And you prioritize that, that. it's also when your brain is getting a. bath and it's clearing out the toxins, why does that matter when it comes to. preventing cancer or diseases or curing. yourself of the like different health.

things that you're dealing with? >> You know what I think, Mel? The biggest. reason why individuals who don't get. enough sleep aren't as healthy as they. should be, that goes right in line with. that cancer discussion, is because it. really disarms metabolic health. You. know, so moving beyond that brain health. into what else is happening in the body, we know in people that aren't getting. adequate amount of sleep or good quality. sleep, that it really is interfering. with optimal metabolic health or control. of blood sugar during the day.

>> So, when you say metabolic health, what should I, as somebody who's not a. medical doctor with all your experience. and expertise, what should I hear in. plain language? >> It's tricky, right? And again, we. chatted about how 93% of Americans fall. in this bucket of not being. metabolically healthy. I really would. love if doctors checked something called. a hemoglobin A1C in their patients. This. is an average blood sugar level over a. 3-month period of time. >> Hemoglobin A1C. >> A1C. It's a simple blood test. You know,

it's tricky though, because oftentimes. Medicare doesn't like covering it. And. you know, doctors just need to code. properly and really try to get that test. checked. And at the end of the day, if. your doctor doesn't check it, just do. the things that we're talking about, because we know those are the things. that'll move you forward with being more. metabolically healthy. Get the 7 to 9. hours of sleep. We know if you get less. than that, generally we see a little bit. of an insult to that metabolic. optimization during the day. The blood. sugar control just isn't as optimal. >> kind of makes sense, because if you. really if I really think about.

both the. jaw-dropping research that you're. talking about. >> Mhm. >> But then the common sense side of this, which is in order to prevent disease, in. order to prevent cancer, in order to. actually cure yourself of chronic. diseases or of cancer and make yourself. healthier, you have to boost your immune system. You have to manage stress. You have to. put your body in the best place it can. be in order to do the job of helping you.

get healthy alongside. what the medical interventions are. If. you are getting good sleep, it means. that you're putting yourself in the best. position to do that. And if you're. getting lousy sleep and you're not. prioritizing it, then you're already. waking up and you're at a major. disadvantage because your insulin's all. over the place, your hormones are all. over the place, you're stressed out cuz. you haven't slept, which impacts your. immune system, which of course just.

common sense tells you. That would. impact your ability to truly show up for. yourself and fight the thing that you're. dealing with or prevent anything worse. from happening. So, could you explain. just just why you keep referring to. muscle. being really important for your cancer. patients and muscle being something. that's important for preventing cancer. What medically speaking. is the reason why muscle is so important. when it comes to preventing cancer or.

curing it? >> I love that. It's such a perfect segue. cuz we were talking about metabolic. health. >> Okay. >> You know, the muscle is what takes up. the blood sugar. So, when you exercise, if you eat a meal and you go for a five. or 10-minute walk, those muscles are. going to take up some of that blood. sugar. That's a great thing to do. You. know, and so muscle is what's so. critical. The fat just sits there. It. doesn't do anything metabolically. But. the muscle requires some maintenance, right? It needs energy. And so, that's. where the blood sugar is going to go and. your body takes it up and that's what is. so important and so awesome and in. strength. You need strength to be.

functional so you don't fall as we get. older. And so muscle is critical and I. think muscle also partners so. importantly with bone health. You know, that's a big thing that I see in my. breast cancer patients, especially in. those on those anti-estrogen. medications. I was a hospital physician. for the first 10 years of my career at. Mayo Clinic and it was nothing that. broke my heart more than a breast cancer. survivor that was cured of her breast. cancer, 78 years old, falls and breaks. her hip. Because she has massive osteoporosis. from all those anti-estrogen she took. So, you know, we've got to think about.

muscle so you don't fall, keep you. strong. When you strengthen your muscle. by doing the resistance training, you. keep those bones strong, too. So, you. get all kinds of benefits by doing those. strengthening exercises to keep the. muscles strong. >> Um now, we've just talked about the. magical ability. to prevent cancer and cure cancer based. on the fact that food is medicine. We've. talked about things that you should. avoid because they activate very bad.

things in your body that can cause. cancer. But isn't it true that someone can be. doing everything right? You can have a. really healthy lifestyle, you can be. working hard to manage your stress, you. can be eating a whole. food diet or even vegan, you can be. reading all the labels, you can be. getting your exercise and you still get. cancer, you still get some sort of. disease? I would love to have you talk to us. about how important it is when that. happens. >> Yeah. >> to not blame yourself.

>> It's so important. And you know, there's. really amazing research that shows an. individual who took really good care of. themselves their whole life. >> Mhm. >> and they get this cancer diagnosis. I'm. that example, right? There are studies. that show that they improve their cancer. outcomes and they get credit for all. that good year of taking care of. themselves that they did over their life. expectancy. >> Hold on. I want to make sure that the. person listening and watching just got. that. You're basically saying. if you have been taking really good care. of yourself. and all of a sudden you get this.

diagnosis. that everything that you've done that. was positive before the diagnosis counts. and the research shows that you are in a. better position. >> Yeah. >> because of all that. positive work that you've done and the. good choices that you made and focusing. on your health, you're literally based. on the research in a better position to. beat this disease and to have a more. positive outcome. >> That's exactly what I'm saying. >> Oh, I love that.

>> It's so beautiful. But there's a really. beautiful message here. There was a. nurses' health study that did a nice job. with this with nutrition. And it showed. that individuals that did more of a. healthy diet, not a perfect diet, but. just eating a little healthier, a little. more vegetables and fruits, a little. lower in fat, a little less red meat, don't do the sugar-sweetened beverages, that yes, if you were living a healthy. lifestyle and you continued on that. trajectory, you had a much better breast. cancer outcome. But guess what this. study also showed? If you learned that, "Oh my gosh, I've been given this cancer. and there's such a. a lesson here for me to start living. healthier now. I'm going to start maybe.

with having a few breakfast better each. each week." You know, it doesn't need to. be perfect right out of the starting. gate. But what they found is that those. individuals who all of a sudden pivoted. and became more healthy, that they also. had that improved risk after the breast. cancer diagnosis. So it's never too. late. Regardless of what your adversity. is, to try to just make yourself a. little bit healthier, you'll feel. better, have more vitality, and can help. those cancer outcomes. >> Well, what I love about your approach as. both a physician and the fact that you. are also a cancer survivor is that you.

are very clear in your personal story. and with all of the patients that you. see in your own clinical practice, all. of the research that you're doing, you. know, at Mayo, that. it's both. That when you get that cancer. diagnosis, first of all, react however. you're going to react, process whatever emotions you're going. to process, but by God, you want them to double down on. vitality. You want them to double down. on healthy choices right now because the. research really proves that it it.

increases your health outcomes in a. super positive way, whether you started. healthy or not. You got to double down. on that right now. But in your clinical. practice, and as a medical doctor, you do prescribe chemotherapy, radiation. You do recommend surgery. You. do lean on all of the incredible. medical interventions that you're there. are available to people now, along with. exercise. Love yourself. Really focus on.

the foods I'm telling you to eat. Why, Dr. Musalem, do you. have your patients do both? >> It's critical. There's studies that show. this. You know, I would say my biggest. success story is when I have a young. woman come in and she is refusing. chemotherapy and treatment, and she. comes to see me because her hope is that. I'll give her a natural remedy to get. rid of her cancer. And what I really hope is that we can. meet her where she's at, but yet give.

her the evidence to show the support of. these conventional therapies and the. need that they have in the place of an. aggressive cancer. And so what the studies have shown is. that patients that refuse a traditional. cancer treatment instead only go the. alternative route, that they have a two. and a half fold increase risk of dying. >> Hold on. I want to make sure everybody. hears this. >> Yeah. >> Because obviously your decisions about. your own body are your choice. However, it is critical with all the. misinformation being spread right now. that you understand the facts and the.

research from a medical doctor and a. researcher who's been doing this for. decades. So I want to be clear that you. just said. that somebody that refuses the. traditional medical interventions like. chemotherapy and tries only all natural. That you have a two and a half. times you're two and a half times more. likely to die. Is that right? >> That's right. And if you look at all the. studies, the average, this is really. scary. And this isn't meaning to scare. people because everyone has their own. reason for doing what they do. But as a.

doctor who's sitting in that room and. looking the eyes of a 35-year-old that's. telling me she doesn't want to do chemo, these studies help me to convey that. message. Not that I'm trying to evoke. fear, but I just want her to understand. the reality of what she's actually. committing to. Because. >> to somebody in that Like put us at the. scene. We're in a. >> Yeah. >> We're in a consultation with you. I. realize you're not my doctor and this is. hypothetical, but if you have somebody. >> Yeah. >> that's just like, "No, no, no, I I just. really think that I can, you know, I. understand the power of food." Which is. true. But what do you tell that person.

about the facts. >> Yeah. >> in that moment that they should. consider? >> Yeah, you know, so I share the broad. range and what the range shows is. between 30% and 470%. increased risk of dying. 30 to 70% 30 to. 470%. >> Risk of dying? >> For not doing treatment. And this is. especially really witnessed in these. cancers we do a good job with curing. like colon cancer, breast cancer, even. lung cancer. You know, and so this is what I see.

What I see is I have women I have women. right she does not want to do treatment. and that's okay. This is her life. I'm. just here to give her the I don't take. it personal. I've told my colleagues, "Listen, it is not your job, my job, any. of our jobs to browbeat or to convince. people to chemo. It's our job to give. them the information, give them the. support that with all these natural. therapies that can help you feel fine. during treatment." And I share with them. my journey, how I did this, that, well, we can have you still have your normal. life pretty close to it. There's some. treatments that are much harder and. there's some women that really I'm just. going to say suffer. But that's the.

rare. I don't have as many women in that. bucket that are really struggling with. chemo. I have more that are attaining. their vitality by doing some of these. holistic measures, but there's always. some people that really do have a hard. time and there's just some chemotherapy. regimens out there that people require. that are just very, very harsh on the. system and it's not because they're. doing anything wrong. They're doing. quite frankly everything right. But by. not doing the traditional therapy to go. after that cancer and what's interesting. me is most of these individuals, many of. them coming in, were already living the. healthy lifestyle. So think about that. I'm like, "Whoa, the cancer became one.

with your body while you were living. this good lifestyle. I have nowhere to. pivot and turn." You know, there's. nowhere really to take you and there. certainly is no magic bullet and I know. that within the naturopathic community. the thought is, "Well, a lot of. traditional chemotherapies come from. natural substances, but they're not. regulated. We don't know the dose. We. don't have the science to drive that. forward." So this is all personal. preference. This is why I went to. traditional medical school because I. really wanted to be able to support my. patients through the lens of holistic.

care, but also be able to rely on the. conventional treatments that cured my. cancer personally and I just really. stand behind that. And so that's what I. would suggest for individuals is please. find the oncology team that hears you, hears your concerns, acknowledges your vulnerability and your. fears and let's hear your fears. Why are. you scared? And well, I just see women. really find a different connection with. their life during cancer treatment. I. mean, my days.

it's just I have the best job in the. world. It's the most beautiful thing to. be at that intersection of. love and life and and kind of death. You. know, every breath we take we're dying. You know, it's just true. All of us are. dying. But when you're given a cancer. diagnosis, it's a little harder. I mean, it's right in your face and it's so hard. for these women, these moms, these. wives, these daughters and oftentimes. they're the one that takes care of. everyone and now this is the first time. who's going to take care of them. So I. love being able to be there for them in. this space. >> Dr. Meussling, what do you think the.

biggest mistake people tend to make when. they get a cancer diagnosis? >> I think the biggest mistake. is. they fight it. Meaning they're given the diagnosis and. they all of a sudden, it's very natural. to do this, but they have this almost. prolonged state of resistance. And for me and in my patients that seem. to be able to regain their vitality a.

little quicker because at first, yes, like the carpet's pulled out from. underneath you. You have this floor you. have to. Don't ever place judgment on what you're. doing. This is not a time for. self-judgment because just trust your. emotions, trust your feelings, have some. reflection, maybe even think of. journaling and writing down what that. means. Sometimes we can make more sense. of it. But what I would say is that the. acceptance of the diagnosis gets you out. of that place of just resistance. so much faster. It's not going to. change. It's there.

And resisting it. isn't going to make it better. It's. actually going to make you worse. And so. if you can just try and some people will. confuse this with positive psychology. and it's not because this is hard. I sobbed. Yes, I was scared. I was. scared of dying even though I'm. comfortable with my mortality actually. I was still scared of dying not because. I was going to miss out on life but. because my family. They would be sad. Our friends. There's so much that you. process during this time. But if you. could accept the diagnosis, figure out.

what treatment strategy works for you. and move forward all while taking better. care of yourself, it seems like it's. just an easier path. In addition to that. acceptance, I find reframing it, you. know, again is taking that. cancer word and flipping it around to. something that'll be meaningful to you. that'll give you a little bit of maybe. almost meaning behind it. Can you give. me an example? Yeah, I mean for me it was what could I. learn from this cancer diagnosis to one. day be able to elevate humanity through. the lessons that I was given. You know, I just feel so blessed that I was able.

to get through my cancer treatment. actually easy. >> Mhm. Well, I want to go back to that moment. in your life. because at the time of your cancer. diagnosis, you're in medical school, you're 26. >> Mhm. >> Right around that time. you also lost your husband. You it it it was just you and your young. daughter. >> Yeah. >> Can you talk to the person listening. >> Mhm. >> about what it was like.

to be raising your daughter. when you were also mourning the loss of. your husband. What was that like? I'd. love to have you talk to the person. who's listening right now. >> Yeah. So, this is when I learned that there's. nothing harder in life than when. something happens outside of you. >> Mhm. >> So, I feel like I was given this gift of. just innate resilience, innate joy. I. was just born a very happy person. When my husband passed away, and so, you.

know, it was very interesting. I. actually had finished my cancer. treatment, and we were given a gift of. growing our family. I was not supposed. to be able to have children. That was. the other thing they came in as, "You're. never going to be able to have. children.". >> gosh, they're like, "You have 3 months. to live, no children.". >> She's pregnant. What on What on earth do. we do with this, right? And so, delivered this very healthy little girl. Her name is Sophia. Amazing. Like, one. of the first individuals ever to be able. to do this after a bone marrow. transplant. >> Wait, hold on a second. You had a bone. marrow transplant. And then, all of a sudden you're. pregnant, and you deliver your daughter.

Sophia, and you were one of the first. people ever. to have a successful pregnancy and and. deliver your daughter after bone marrow. You're one of the first. >> Yes, because, you know, women usually. the ovaries would shut down. And so, from all the chemo they gave. And they didn't have time to do. fertility preservation in me. They had. to start chemo immediately when I was. diagnosed because I was so sick in that. cardiogenic shock. So, they didn't have. a chance and I was okay with that. I. mean, I just said, "Trust, you know, one day I'll adopt." That was.

kind of my solution. I always look for. solutions. You know, whenever someone. threw an obstacle, I was quick to say, "Okay, what direction do I go? Where. Where is my survival skill?" You know, this is natural. We look for survival. And so, that was how my brain. registered. Like, "Okay, this threat, okay, I'll pivot here." And that was my. happy place. I just always seek the. happy place. It's like a chess match, you know, or a maze, if you may. So, this is what was really interesting. though, is after my daughter was born. because I had had that high-dose chemo. radiation, I had to do several months of. radiation. It was right to my heart.

Is a few weeks after my daughter was. born, I wasn't feeling well again and I. thought the cancer was back. But this. time that whole narrative flipped. Now. I'm a mom, a wife, you know, I. I don't want anyone to know. So, I just. was quiet. I was terrified. But I got It started getting worse and. worse. Went to the emergency room. I was. again in a cardiogenic shock. They did. an ultrasound of my heart and my. ejection fraction was eight, single. digit. >> How much blood my heart pumped forward. is called an ejection fraction, was 8%.

I was in advanced heart failure. Yeah. So, that was really difficult. >> How old were you? >> At that time I was 29. >> And how old was your daughter? >> She was just born. She was a newborn. So, after I had delivered her, this is. just a few months later. So, it was. really. really difficult. And so, you know, but. fortunately, this is when Mayo Clinic. became my place for health care. I. became a physician there. I was doing my. medical training there. And they filled. my heart with hope. They said, "We'll do. medications. When the medications don't.

work, we'll have to do procedures. When. the procedures don't work, someday you. may need a heart transplant, but let's. start with the medicines." I got better. I was able to go back to residency, but. I was only better for about 2 years and. then. So, about in 2007, I took a nose dive. I. had to take time off of work. And it was just a short time later that. my husband died unexpectedly. So, it's awful. I mean, you know, Mel, there's nothing. worse than that. You know, and I this. you know, that joy, that elation, you know, I remember that morning so. vividly and I we always wake up at 4:00.

a.m. He was just like me, very high. energy, just the most beautiful human to. ever walk the planet. And he wasn't feeling good the night. before, so I said, "Go sleep with. Sophia, honey." So, I did that, woke up, figured he was still sleeping. She wakes. up, "Mama, where's Dad?". "He's sleeping, honey." And then a. rolls around like something's wrong. Like the entire all of a sudden I knew. I mean, I knew. And I walked into the bedroom and he had. died in his sleep. And I remember it so. like it was yesterday. I just remember. hitting him. Like, "Don't do this to.

me.". And it was just like that joy, it was. like that Disney ride that everything. just free falls. And I just remember I didn't become. depressed, but I remember I could handle no. stimulation for a full year after he. died. I couldn't listen to music. I didn't. want any noise. I didn't want anything. I just wanted to be still. You know, still so that I could be present for my. daughter, give her the love she needed, and kind of just figure out. where do I go now? You know, and there what there was like. this Oh my gosh, I I don't know what to.

do. And I just kept asking that question. I. was always I was raised Catholic and I. always believed in God, but I was never. faithful. Like I was like, "Oh, are you. going to church on Sunday? Whatever.". You know, during I time in church I. think about a thousand other things. I. don't know. Like, who's the cute boy in. high school? You know, like. really like crazy. But you get cancer and you become much. closer to God. Like that kind of gives. you more spirituality in your life. But. still I was young and kind of kind of. careless with that whole thing. When when my husband died, I. became one with my faith.

And believe in something bigger than. myself. For me, that's Jesus, that's. God, but whatever it is for you. I don't. It doesn't matter. You have to believe in something bigger. than yourself. And so, for me, that. strategy of being able to hand over any. problem to God, to Jesus, is what worked. for me. And the concept of heaven is how. I knew my husband was okay. So I got. stronger. You know, after he died, it. took about a year for me to get. stronger, but there was no handbook, and. you still grieve. You know, I was just. in California doing some work out there, and on the countertop in the hotel I was.

in, in the marble, there was a heart. I have it on my Instagram. A beautiful, perfect heart. I just started sobbing. And I'm not kidding you. That night I went to bed, I swear I felt. a hand on my shoulder. Like there's all. these messages still, just these loving. embraces. And you know, so loss, grief, suffering, it's our opportunity to. really transcend that hurt, that pain, that suffering, and just arise this. place in awakening. in a different capacity, in a different. appreciation for life, where it's just. so precious. And it doesn't You never.

lose that person that died. It's really. this acknowledgement of the persistence. of love, and how blessed am I to have. the best love story in the world, where. some people will never experience that. It was very hard though, and that's why. when I look in the eyes of the. caregivers of the patients I'm helping, or when I occasionally have a patient. who dies, which is actually very rare. I. don't see women dying as much nowadays. But recently I've actually had two very. close patients of mine die, and it's so hard to see their children.

and their spouses, you know, and my. heart just goes out to them. What I. would say is these women that die die in. grace. And. if I fast forward through my heart. failure, you know, I got stronger, I. went back to work. I even did a hospital. fellowship, became a hospitalist at. Mayo. And the heart started getting weak. again. And so I This is when I transitioned to. the outpatient setting, and I started. the integrative breast oncology program. at Mayo Clinic. It was actually an. opportunity for me to get out of the. hospital so I could try to function as a.

doctor with advanced heart failure. And this was, you know, a good 7 years. after my husband had passed away. >> So, you're living and practicing. medicine. and running this clinic at the Mayo. Clinic treating patients with cancer. while you're. managing heart failure? >> Yeah, it was hard. No one really knew. And you know, I now when I look back, life was so hard. But I you know, I had. to work. You have to work. You have to. do what you do. Life circumstances are.

what they are. And for me, work isn't. work. It's purpose and meaning. It's. being able to touch the lives through. that lens of love. I mean, it really is. And so, I think what kept me alive was. my daughter, my mom and my dad, you. know, that love that I have for my. family, but my patients. They elevated. that purpose and reason that I was. alive. And I had this mission to try to. figure out this program. And so, fast. forward, I was listed for heart. transplant and. I was on the transplant list for over 12.

months with not one matching heart. There's 103,000 people on the transplant. list. 103,000. Every day, 17 people die. For heart transplant, it's a smaller. number. About 3,900 people are on the. heart transplant list. And every day, one person dies that doesn't get a. heart. That could have been me. They couldn't find a matching heart. because of my body size, my blood type. There's a lot that goes into that. And I. was dying. I was actively dying. And And this was in 2020. And then in. 2021, New Year's Eve rolled around and I.

was starting to decompensate. They. admitted me to the hospital for. supportive care. And after a few weeks, they found a. matching heart. So, here I am. Alive and more youthful because of this. because I received a 29-year-old woman's. heart. that has been the biggest gift in the. world. And you know, if we think. >> What's it like to have somebody else's. heart. in your body? >> There's so many lessons. So, it was interesting. So, a few. weeks before my heart transplant, a good. friend of mine who's as said, "Dawn, do.

you even want this transplant?" I'm. like, the crazy things we say to people, by. the way, and especially the doctor. What. you say really matters. I'm like, "Hm, I need one. But why do you say this? Please, inform me of your wisdom. Do. share.". Because, you know, they say that you. acquire the personality of your donor. I'm like, "Oh, great. Well, I actually. love my personality, so this is a. wonderful thing.". So, guess what? So, my colleague, who's. also a dear friend, sits at the head of. my bed, "We have a matching heart." You. would think I'd be elated, but I'm not. I'm actually like, "Whoa, what do you. mean you have a matching heart?" I've. been waiting 18 years for a heart. You.

think I'd be feeling beaming? Thank you, you have a heart. But all of a sudden. the reality hits. I'm like, "Okay, what does this mean? Like, i- is it a spiritual heart? Is it. an emotional heart? Is it just a. physical heart? Like, what is the heart, by the way? You know, is there this. other element, this other entity of the. heart that is powerful? And I started. thinking, "Am I going to lose that?" My. good friend told me that, "Wow, your. personality's going to change." And all. this stuff starts flooding my brain. And then he goes on to tell me, "Your donor is an IV drug user with.

hepatitis C.". Yeah. >> Did you stop and think, "Maybe I don't. want this heart?". >> Yeah, it's exactly what I did. I judged. So, this is the biggest lesson I learned. with my transplant is judgment. So, within a few hours after I learned this, I said, "Okay, I need to think about. this." Cuz what's going through my mind. now is, "Okay, am I going to lose this. heart that has amazing family history, you know, childhood that was bliss and. beauty, my daughter being born, my. husband passing away? Am I going to lose.

all this, and I'm going to take on a IV. drug user?" What does that mean? You know, but then after a few hours, I'm like, "Wait a minute. This is a woman that decided to donate. her heart.". And all of a sudden, I had this knowing. that this was the right heart for me. I feel. receiving her heart, I don't know what. her circumstances were. You write a. letter to the donor family at 6 months, and they never responded back to me, and. that's okay, cuz I don't know what the. circumstances are. But I feel she may not have come from. the beautiful life that I did. And she enters this body and we like.

dance to the harmony of life together. It is so cool. So if you are not an. organ donor and you would like your. heart one day to dance in harmony life, I am one of I'm one representative of. all those transplant patients out there. that are just like me. They are unapologetically alive and. living lives of meaning and purpose. And. this is a shout out if you're not an. organ donor, please be one. Because you. know, why succumb to the finality of. death when you can allow your organ to. kind of arise as place of deep meaning. and purpose with that next person's life.

there there for their family and. humanity at large. So it's just. incredible. So here I am. What a. beautiful. beautiful story and message and call to. action. >> Yeah. >> Thank you for sharing that. You know, there is somebody. right now who's listening and watching. and spending time together with us and. they've gotten a diagnosis. that is terrifying and they may be. feeling grief or fear or they're. heartbroken or they're devastated. You.

have been there. You are with people when they get these. diagnoses. I know that people are going to be. sharing this. all over the world, this conversation. with you and all the tools and hope that. you are. infusing us. But I would love to have. you speak directly to the person that. has received that life-changing. medical diagnosis. And what do you want. to say to them right now and what do you.

want them to know? >> Yeah. You know, what I would say is without. these life experiences, I never would. have understood how to unpack. vulnerability in a way that you can. trust it. And to move you beyond this hope, which. kind of to me has this connotation of. question, to this place of true knowing. that you too can experience what I did. and find those lessons. It's not evident. up front and don't judge yourself.

for. having moments of blame, for maybe. having fear because it is scary. Regardless if you have faith or not, it. is still scary if we think we're going. to die. But what I found is that when I trusted. that there was something far greater. than me, outside of me that was kind of. managing all this. And I surrendered that to them, that I. could show up for myself in a way that. mattered, so that I could be the best.

version of myself. And that starts with. loving ourself. From there I felt like I got stronger, I. was able to acquire such deep wisdom. that now I'm able to find such meaning. in my life so that I can share that. meaning with you, and that's really. truly the purpose of life. >> And you've talked a lot today about. hope. I found it really. encouraging and inspiring and awesome. that as a medical doctor. treating cancer patients for over two. decades at Mayo that you also said.

Oh. Not as like my patients are doing. dynamite. You know, back in years ago people died. a lot, but not today. >> Yep. >> And I would imagine that's because of. the major advances in medical. technology, medical treatment, and also. when you combine it with the things that. you spoke about today, loving yourself, exercising, and really eating in a way where your.

food is your medicine. >> Yeah. >> You. triple X your positive outcomes. So if. the person that is listening right now. got a breast cancer diagnosis, what do you want them to know? What's. the good news here? >> Yeah. >> About where we are in the world today. >> Yeah, we are doing so amazing with. curing breast cancer. I have so many. amazing success stories and you know, we. used to say that we can only cure early. stage breast cancer. That's stage zero.

to stage three. Stage three is early. stage breast cancer. We cure that all. day long. But metastatic breast cancer. we say we can't cure you. You know, it's. a chronic disease. You're going to take. a medicine the rest of your life, X Y. and Z. Well, I have so many success stories of. women they still are on medicines. Some. of those medicines can really interfere. with some of their elements of quality. of life. So, that's where the healthy. living and some integrative modalities. rooted in science can help to support. them. >> Mhm. >> But I have one woman in particular named. Michelle. I share her story all the time. cuz it's crazy cool. It makes mine look. like boring.

She had metastatic cancer to her brain. She was a former fitness competitor. Exercises every day of her cancer. treatment. Guess what? That tumor brain, have you ever heard of breast cancer. that's metastasized to the brain going. away? It's gone. She travels the world. talking about her incredibly. inspirational story. And she never. misses a workout. She's in the gym and. talk about I mean, you know, the one. medicine she was on that causes peeling. of her hands. And she would lift weights. and they would bleed sometimes and she. would just push through. She's like, it's okay. She's like, I don't feel it. She's like, I I I take my mind someplace.

else. And it's just this these magic. You. know, I don't have all my women. exercising exercising like that. capacity. But the ones that I would say. that do the best are the ones that. accept that diagnosis. They really use. their mind in a way that's creative. They seek that sense of awe, that sense. of wonder, that curiosity of how can I. rise above this? That's what they do. They do what works. for them. Maybe it's meditation. Maybe. it's yoga. Whatever it is. Maybe it's. cooking a beautiful dinner for their. family. But just doing what's special. for you. Be fully alive during this. time. Trust the medicines you're doing.

and take really good care of yourself. It's important. >> If the person listening takes just one. action today, just one. >> Mhm. >> From everything. that you have poured into us, taught us, shared with us, explained to us today. What do you think the most important. thing to do is? >> Love. It is. Life is too short. If I have. someone coming in to see me and they're. turbulent, the idea of changing their. diet is too much, the idea of exercising. is too much, let's just talk about love. What's important to you? When you wake.

up in the morning, what makes you excited? What tickles. you? Why do you want to be alive? And. let's just start there. >> Mhm. >> And let's rediscover. why we love ourselves because so many. people struggle with that. And it may be. rooted from childhood traumas. And I. feel like my journey was easy because I. never had that. But many people have. And I've looked. the eyes in these people and I can. understand why it's hard for them to. think about eating healthy because. they just have no reason to do it.

because they don't love themselves. So, you have to first learn to love yourself. again and allow yourself that because. you're worth it. That's what I would. say. >> Dr. Musallam, what are your parting. words? >> Mhm. You know, I'm always here for folks. And. you know, I would love to invite your. listeners the fourth Monday of each. month at noon. I do this little. introduction of to lifestyle medicine. for cancer patients. And you know, I. love this. And this is on Eastern time. because it allows me to get into the. science, but I don't really have the. heart. You know, today we were able to.

talk a little bit about the heart behind. what we do. And that is kind of my. parting message is yes, we're here to. continue to drive the science forward. But at the end of the day, whether. you've been given a diagnosis that's. cancer or of a chronic disease, whatever. it may be, this is an invitation. I invite you to experience your. aliveness. It's so important. Look for. what's special in your life. Give. gratitude. You know, if life is hard for. you, you know, gratitude, finding one.

little thing that you're thankful for. each day will start to take you from. that place of deficit and move you. closer to this place of abundance. I. just think it's so important. So, I. really think my parting message is just. lean into your aliveness, whatever is. authentic to you in that word, aliveness, that's where I want you to. start because it's different for each. person. And then once you've kind of figured it. out, start to really continue to show up. for yourself, start eating better so you. can energize yourself to move your body, focus on getting enough sleep.

That would be it. It's actually pretty. simple. >> It's also how you love yourself. >> Yeah. >> You start taking better care of. yourself. Well, I just have to tell you, I love you. And if there is a human being on this. planet that embodies aliveness, it is. you, Dr. Nima Alam. Thank you, thank. you, thank you for the extraordinary. work that you do every day. Thank you. for the work that you're doing in your. clinical practice. Thank you for not. only showing up here and making us.

smarter and tripling down on the. research and the science and the facts. of what works and what doesn't work, and. thank you for giving us a really simple. roadmap that based on the research will. help us be healthier and happier and. take better care of ourselves. I love. you and I love everything that you're. doing and that you stand for. >> Thank you, Mel. Thank you so much for. the opportunity to be here, for being so. real for all of us who listen to you, for inspiring me during some of my hard. days to keep going. So, thank you and.

thank you all for listening. >> And thank you. Thank you for choosing to. listen to something that is going to. help you take better care of yourself. It's going to help you love yourself a. little bit more. And I also want to. thank you for sharing the magic of Dr. Nima Alam with everybody that you care. about. I mean, I think everybody wants. her as her doctor, don't you? I mean, I. know I do. I want to get jump on a plane. and go to Florida every month when I. need to go see my doctor. I don't see my. doctor that much. And if I'm following.

the advice, we don't have to. >> There you go. And in case no one else. tells you today, I wanted to be sure to. tell you as your friend that I love you. and I believe in you and your ability to. create a better life. And taking better. care of yourself. is 100% how you're going to do it. Leaning into your aliveness is also how. you do it. Already, I can't wait to hear. what you get out of this episode. Can't. wait to hear what your friends and. family get out of this episode and I. will be waiting for you in the very next. episode. I'll welcome you in the moment.

you hit play. I'll see you there. >> And thank you for watching all the way. to the end and you're going to love this. next video and I'll be waiting to. welcome you in the moment you hit play.