Kind: captions
Language: en
today I'm going to talk about five tasty
snacks that fight cancer can help you
beat
disease and if you're like me and you've
been touched by cancer in your life
somehow whether it's a friend a relative
colleague and maybe yourself then you're
going to want to actually watch this
video to the very end okay because I
going to give you some practical tips on
each of these foods and how they can
actually help you lower your risk of
cancer ready let's dive in the first
food food that I want to talk about that
can lower your risk of cancer are
walnuts that's right walnuts tree nut
now I personally love walnuts that come
in halves right um if you're already out
of the sh and each of the half um looks
like a wing that's how you always think
about walnuts I'm going to tell you
what's in a walnut why it's useful for
cancer fighting and then if you like to
eat Walnuts I'm going to tell you how I
actually uh use them for my own food but
let's first talk about cancer all right
I'm a cancer researcher I'm a physician
uh I have cancer patients I've diagnosed
cancer and many people over my career so
I want to actually tell you a little bit
about the biology of cancer and because
if you understand what we now know about
cancer it'll give you a clue on how we
can actually use food to fight it all
right now cancer is a dreaded disease
and it deserves
uh the fear that it actually evokes
because it's one of those conditions
that tends to sneak up on us and then
suddenly you've got a diagnosis then you
undergo this uh this s pipe of treatment
that involves chemotherapy no wonder
it's such you dreaded okay but things
are actually changing quite dramatically
because we're now realizing that cancer
is uh a condition that we probably form
all the time in our bodies and we just
don't even know it and you see because a
tumor is made out of cancer cells and
cancer cells are basically regular cells
that have undergone a mutation all right
so a normal cell undergos a mutation and
now it's an abnormal cell and the issue
is this our body is made out of
trillions of cells trillions about 40
trillions and all these cells have to be
copy and pasted duplicated perfectly all
the time and that's basically why we're
still here today compared to yesterday
and while we're still going to be around
tomorrow compared to today our cells are
copied over and over and over that's
part of being alive all right and
copying cells is really really
complicated good thing our body knows
how to do that pretty well but it's not
perfect our body doesn't actually copy
all of our cells exactly perfectly let
me talk about copying and Perfection
right so imagine I were to give you a s
sentence and ask you to type it on a
word processor laptop 10 times all right
you'll probably do all 10 uh copies of
my sentence perfectly all right that's
what I would
expect um now if I were to ask you to uh
copy it a hundred times All right you're
going to be making some mistakes I bet
you make one or two mistakes in a
sentence all right now imagine I would
ask you to copy it 40 trillion
times because that's how many times our
body has to copy our cells we get 40
trillion cells we got to copy 40
trillion cells and now for sure whether
it's you or your body trying to make
that many copies mistakes are going to
be made and every mistake when you make
a copy of a cell turns out to be a
mutation all right now do you know how
many mutations or how many mistakes your
body makes every single day out of 40
trillion copy and pastes
take a guess what do you
think the answer actually is
10,000 mistakes are made every day
10,000 it sounds like a lot but actually
it's very few compared to 40 trillion
body is pretty good actually but those
10,000 mistakes that are made each one
of those mistakes can become a
microscopic cancer because cancers begin
as mutations abnormal cells and when
those abnormal cells kind of grow they
become microscopic cancers now why do I
call them microscopic cancers and what
does that mean microscopic compared to
what well I call it microscopic cancer
compared to a clinical cancer a clinical
cancer is what a mamogram detects when
you actually see an abnormal uh part
part of the picture of the mamogram or
maybe a woman feels a lump in her breast
uh a clinical cancer is actually when
you've got bleeding in a toilet bowl and
it's a colon cancer that's bleeding or
maybe you see a colon cancer and a
colonoscopy clinical cancer is actually
when you do a scan of your body and
you've got um a tumor in your liver all
right but that's a clinical cancer a
microscopic cancer is one of these tiny
little tiny tiny tiny tumor all right
made out of abnormal mutated cells that
is so small it's just a few millimeters
in diameter kind of about the size of
the tip of a ballpoint pen all right and
a tumor of that size is basically can
form all the time like a pimple on your
back right so if you got a pimple on
your back you might not know it if you
had a pimple on your face probably would
see it it would bug you probably go away
or you might decide to treat it but we
form pimples in our backs all the time
we don't look at our back so we don't
know it's there and our body will kind
of resolve the pimple it kind of go away
by itself and that's actually what
happens to these microscopic cancers
that are present and growing all the
time in our bodies all right now if
they're growing in our bodies these
microscopic cancers because of copypaste
errors that occur every single day
10,000 errors are every day now not
everyone's going to turn into a
microscopic cancer but some of them will
what actually happens well they sit
there and they try to grow they can only
grow to 2 to 3 millimeters in diameter
that's about the size of the tip of a
ballpoint Ben then they are frozen and
can't get bigger you know why because
they don't have a blood supply no blood
vessels are feeding a cancer like that
reason that no blood vessels are feeding
cancer like that is because our body has
a natural defense system it's called the
angiogenesis defense system that helps
our healthy tissues grow blood vessels
and get a circulation and keeps disease
tissues like that microscopic tumor from
developing a blood supply all right so
that's our one of our health defenses I
read about in my book e to beat disease
I teach about this health defense system
and the foods that can activate it um in
the online course I teach called e to be
disease course that I give you know uh
every couple of months but here's a key
thing your body does a good job to hold
that microscopic tumor in check then
another one of your defense systems your
immune system will have immune cells
that Wing by they conduct they're
conducting surveillance all the time
these immune cells are in our bodies and
and they Wing by that uh microscopic
cancer they see it it's kind of like
seeing a drug dealer on the corner of a
peaceful neighborhood shouldn't be there
right so what does the cop do the police
will you interrogate the weird looking
guy the suspicious looking guy and if
they think they're suspicious enough
you're going to throw them in the back
of the Patty wagon and take them away
cleaning up the neighborhood and that's
exactly what your uh immune system does
okay so the body is actually preventing
blood vessels from growing to feed the
cancer so it's stuck at 1 mm now your
surveillance system the immune system
Wings by spots this abnormal microscopic
cancer says hey wait a minute let's go
check this out find out that it's a
microscopic cancer and then what they do
if they actually then destroy the cancer
take it away destroy it okay and that's
why despite the 10,000 mistakes that our
body makes in copying and pasting our
DNA every single day that's why we don't
develop cancer more often now you you
know when when somebody develops cancer
the first question that they're going to
ask is hey Doc why did I get the cancer
and you know sometimes there's an answer
smoking family history you know um all
kinds of things that are high risk
factors for cancer but actually the more
important question from my perspective
is how come we don't get cancer more
often and that's because of our body's
Health defense systems that keep the
cancer at Bay and once you realize that
the body actually has its own way of
battling cancer and keeping it at Bay
suddenly it actually opens the idea that
maybe there's another way that we can
actually use diet and lifestyle to amp
up okay to shore up our body's Health
Natural Health defenses against cancer
all right now notice I didn't talk about
chemotherapy at all that's even part of
the equation here okay now this whole
issue about microscopic cancers how do
we know they exist well I'm all about
evidence so I'll tell you that this has
been established in autopsy studies of
people who died of um not cancer right
so they might have died in uh automobile
accidents or trauma um some other cause
and um some people undergo an autopsy
and what the Pathologists who conduct
these autopsies do is they go check
every single tissue including breast and
prostate and thyroid and this is where
the discoveries were made because
autopsy studies of women who didn't die
of cancer but other causes these autopsy
of women's women have shown that 40% 40%
of women between the ages of 40s and 50
all right already have microscopic
cancers in their
breast most of these women will never be
bothered by breast cancer those tiny
little cancers because they're just
microscopic and their immune systems
will take care of it but some of them
will go on to develop cancer but that's
a key thing 40% of women in their 40s
who have no cancer no evident of cancer
that's no clinical cancer they already
have these microscopic cancers and
that's partly how we know that what I
just told you earlier about the copy
paste and mistakes that's how we know
that occurs these microscopic cancers um
my mentor Dr Judah fulin once wrote an
EP an editorial about this called cancer
without disease sounds kind of weird
right sounds like a contradiction in
terms but nope this is actually how it
is we have cancer without disease now
here's another um study autopsy studies
of men in their 50s have shown that 50%
of these men have microscopic cancers in
their prostate but most of them are
going to develop clinical prostate
cancer why because even though those
microscopic cancers are there immune
system will actually Wing by spot them
and take them out right so basically
your body prevents blood vessels from
growing keeps them small by the way I
got to tell you research done in the lab
um and that lab is actually shown that
if you actually take a tumor and you
prevent blood vessels from Ever Getting
to it can't grow more than 2 or three
millimeters in diameter again that's
about the size of the tip of a ballpoint
pen super tiny but once you allow blood
vessels to touch that cancer to feed it
bring it oxygen and bring it nutrients
guess what in the lab we've shown that
that's enough to grow that tumor
16,000 times in just two weeks all right
so angiogenesis tumor angiogenesis
abnormal blood vessels growing towards
the blood vessels angio is blood blood
vessels Genesis how they grow our body's
Health defense controls all of our
healthy blood vessels but occasionally a
cancer will be able to hijack that
system and grow blood vessels it'll grow
16,000 times in two weeks all right
that's why androgenesis is a trigger for
tumor growth but as long as your body
can actually keep it small cut off the
blood supply then our immune system wing
by and takes them out and that's why the
40% of women in their 40s or the 50% of
men in their 50s that's why their own
health defenses protects them against
those microscopic Cancers and their
breast and their prostate from ever
growing up all right and there's another
study it's an autopsy study of people 70
years and older and what that study
showed is that 100% of people above the
age of 70 have microscopic cancers in
their thyroid gland now the thyroid
gland is is kind of just in your neck
little below just above sort of like the
uh the the the sternum all right uh and
it's a it's a endocrine gland it
releases thyroid hormone but um as you
get older uh thyroid cancer is really
really common but actually it won't
become a clinical cancer won't be a
problem so all these things were
discovered accidentally during autopsy
studies and it just shows how common
cancer actually is in the body cancer
can without disease our body having
Health defenses that actually knock out
and take away these cancers and keep
them from ever growing and becoming a
problem and that's why we're actually
healthy right so most people don't
develop chical cancers but because of
these Health defenses but if any of
these Health defenses fail all right
then it gives cancer an edge a chance to
actually overcome the blood vessel
system and grow their own blood vessels
overcome the immune system escape the
immune system and if you actually have
inflammation around inflammation is kind
of like pouring gasoline onto the Embers
of a fire it's going to cause it to rear
right up and start to actually become
very ferocious and fearsome right hey
there I have a valuable resource that
you won't want to miss it's all about
the five signs that your legs and your
feet may be warning you about poor
health your legs and feet can give you
important clues about your overall
health especially when it comes to your
circulation if you want to learn more
about these warning signs and how to
take action click on the link below the
video to access this essential
information or you can access the guide
by scanning the QR code on the screen
right
now now let's get back to the video so
what do we want to do when it comes to
food for cancer prevention well what we
want to do is to shore up ramp up okay
activate our body's Health defenses so
whats already pretty good let's make it
better let's raise the shields all right
every little Edge bit of edge that we
can get and our health defenses helps to
beat back cancer and if you actually are
somebody who's already struggling with
cancer now you really need your health
defenses because they are pushing back
against a disease every single moment of
your life all right so one of the things
that you want to do is to lower
inflammation remember I told you
inflammation is like gasoline that you
put on the Embers of a fire boo whoosh
it's going to actually way up so you got
to lower inflammation right so that's a
super super important thing and you also
want to raise your immune system so
you've got better surveillance more
immune cells can see that cancer and
start to take them out and by the way
here's another thing you want to do
remember I told you that the copypaste
problem in our body well that's actually
what leads to the formation of these
microscopic cancers due to mutations
remember a mut mutations are errors of
our DNA that's a m genetic mutation and
so our body has its own ways to prevent
mutations in our DNA or to fix the
mutations that already occurred that's
our DNA Health defense and again I write
that I write all about that a whole
chapter in my book Eat to beat disease
all right um preventing cancers from
being fed by blood vessels starving a
tumor by cutting up its blood supply um
uh and by the way there's another thing
if if you can actually wipe out cancer
stem cells let me explain that to you
our body is made out of different organs
and our organs are sort of
differentiated meaning fully formed
cells right your liver is fully formed
your heart is fully formed but your body
has the ability to renew uh and and
replenish the cells using stem cells you
probably heard of stem cells through
regenerative medicine you know um uh but
this is actually real so stem cells can
kind of rebuild tissues now normal
healthy organs have stem cells right and
our stem cells our healthy stem cells
can rebuild this but cancer is very very
sneaky so tumors can have their own
cancer stem cells and these cancer stem
cells if um help to regenerate the
cancer if you actually cut it out or
treat it all right and that's when you
hear people saying oh they had cancer
come
back well it's the stem cells that
actually help them regrow and establish
themselves that's what recurrence of
cancer is all about all right so all
those things that I told you you want to
do you want to kill cancer stem cells
you want to cut off the blood supply
feeding a cancer you want to help your
body repair the DNA you want to lower
the inflammation and you want to boost
the immune system all right guess what
food can actually help to do all those
things you guessed it walnuts all right
walnuts can actually help amp up your
body's Health defenses so that you can
actually protect yourself uh against
cancer right so it lowers a risk Walnut
fits the bill as a cancer defense system
now what's in a walnut so walnuts are a
source of plant-based omega-3 fatty
acids these are healthy fats and guess
what healthy fats do well one thing they
do is they improve the power of your
immune cells these cells are called te-
cells all right they're just part of our
IMM system we need those tea cells to
wipe out cancer and eating walnuts gives
our tea cells a real boost all right um
kind of arms them up big time now
walnuts also contain uh a natural
bioactive a polyphenol called elianin
all right it's not just one molecule
it's a group of molecules elianin all
right and these compounds when we eat a
walnut these compounds get into a
bloodstream and they can help cut off
the blood supp supp but these eler
tannins also partly tumble down our gut
right into our colon where our gut
bacteria actually is and where our
healthy gut bacteria lives all right um
the gut bacteria convert the uh alanin
and walnuts into something called
urolithin u r o l i t h i ns urans all
right and guess what those urethans get
back into our bloodstream they've got
strong anti- inflammatory and
antioxidant effects protects your DNA by
antioxidant and protects prevents cancer
from flaring up by lowering inflammation
all right and that's just from um the
omega-3 and the elit tanins now how do
we know this works well it's been
studied in human research and studies
conducted by researchers at Marshall
University looked at uh people who ate
walnuts and they looked at the risk of
breast cancer all right so here's what
they did um these are women they
enrolled into the study
who are already getting a biopsy because
they there's a suspicion they've got
breast cancer right maybe it's abnormal
mamogram maybe it's a lump that they
felt and so these are women who were
already getting a biopsy now one group
actually were given they divided the
group into two one group actually got 2
ounces of walnuts a day for two weeks
all right leading up to their biopsy and
the other group didn't get any walnuts
all right so it's walnuts versus no
walnuts and what happens when the
researchers look the biops so don't
forget they got the wuts a couple of
weeks before the biopsy and when the
researchers looked at the breast tissue
from the uh people who were eating
walnuts the Walnut eaters they did find
the cancer but they found gene
expression all right uh uh related to
the tumor growth and the walet eaters
had more DNA protective genes uh that
Turn Down Cancer cell growth in their
breast in their breast biopsy all right
and the researchers found that the
walant eaters had genes for cancer cell
growth the genes that would actually
spark the cancer cell to grow they were
turned down right well by eating walnuts
so eating walnuts turn down the genes
that drive cancer of cell growth and at
the same time the same researchers found
that eating wets In Those People
Protected um against cancer by turning
on anti-cancer genes genes that actually
um are designed to actually combat
cancer so Shields up beating back cancer
genes are on and uh the genes for
fueling cancer growth go down everything
in the right direction all right now
there was another study that looked at
76,000 women this was called the nurse's
health study and this study actually
looked at women who were consuming
walnuts regularly and they found that
women who regularly ate walnuts like
just part of their routine diet they had
a 19% lower risk of developing breast
cancer all right compared to people
women who rarely or never ate wuts all
right now the study the researchers
thought about you know this the effect
the protective effect of WS um due to
they said probably due to the high level
of
Omega-3s all right but I can tell you
based on what my research shows that
it's not just the Omega-3s it's the
dietary fiber it is the anti- agrogenic
effects of the elit tanins it is the
anti-inflammatory effects of the
Omega-3s everything works together to
lower risk and that's where you know the
the the concepts which are found true in
the lab can apply to people in large
clinical studies and observational
studies as well just taking a look at
does it work in people and seems like it
does one more thing about walnuts guess
what walnuts actually have a substance
that can kill cancer stem cells those
are those pesky cells I told you about
that have help the cancer come back the
baby cancer cells Well w eating walnuts
actually um has a substance that kills
the cancer stem cells so the cancer
won't come back this has been studied um
in the lab as well as in people with
coloral cancer all right now I'm telling
you there's like a study of 700 people
with colon cancer stage three colon
cancer they're getting their regular
treatments and they showed that those
people who actually were eating
regularly a fist full of walnuts uh tree
nuts like walnuts a couple of times week
they had like a 50% lower risk of dying
from their colon cancer so this isn't
you know walnuts being the chemo it's
actually adding walnuts to boost the
health defenses while you're getting
regular treatment all right and this is
a study done with all the major medical
centers around uh the country you know
like Duke and Harvard and um MD Anderson
all these like really really prestigious
medical centers uh uh looked at this
event and they actually published it and
presented it um at the American Society
for clinical oncology so this is
actually in front of a mainstream uh
audience of cancer uh researchers as
well all right so walnuts good now how
do I like to eat Walnuts there's a lot
of different ways and I thought I would
share some of them with you so first of
all for any kind of tree nut but also
walnuts um I like to I like to roast
them lightly in order to bring out their
flavor right um so the way to do it is
you uh get bulk walnuts now I
specifically look for ones that are just
like the wings are like wut halves or
the wings the half wings I don't like
them when they're kind of like pre-
crushed up already I'll do the crushing
thank you very much all right so I get
the walnuts that are you know as intact
as possible you stick them on a cast
iron pan you don't need any oil at all
you just put the cast iron pan on top of
the range all right if you've got gas
like um turn it on on low all right you
want to heat the pan you don't want to
you're not cooking the walnuts you're
getting the the pan hot and you're
moving you're going to be holding the
handle of the pot move it back and forth
and back and forth all right and now the
walnuts are shaking around you're going
to toast up the walnuts that way you can
start smelling their flavor after you
know a couple of minutes and stop before
they burn so as soon as you kind of get
that nice fragrant um and they're kind
of crisped up all right uh I I literally
just like turn off the flame take them
off the flame pour them off onto a plate
let them cool down all right and once
you're cool you can crush them up and
now you've got these crushed up toast
Ted Wellness I love that sprinkle it
over your yogurt or sprinkle some in
your oatmeal you're taking yogurt which
is a probiotic food or oatmeal which
actually has got huge amounts of dietary
fiber and useful bioactives for gut
microbiome all right to lower
inflammation uh and speed up healing now
you can sprinkle some walnuts on top of
it and now you've actually added a
cancer preventative substance on top of
something that's already good for gut
health and good for heart health and now
You' got good for cancer Health as well
well now by the way um if you want to
actually aim towards longevity this is a
great way to do it because for example
yogurt has been shown to improve
longevity and now you can actually add
sprinkle a little bit of anti-cancer or
cancer fighting food right on top of
that works well together from a taste
and flavor perspective I would probably
cut up a little bit of fruit on top of
that just to give the walnuts and fruits
um some Flavor now if you say what would
be a good fruit with walnuts I always
like fresh food especially whatever it's
in season um you know but apples and
walnuts work together uh I kind of think
of walnuts as in the fall so doesn't
have to be fresh you could take dried
cranberries dried blueberries and
walnuts those are all uh good uh
combinations that you can actually put
together right and O and oatmeal Itself
by the way can uh reduce cancer risk
because oatmeal contains substances that
are naturally anti-inflammatory put out
that fire all right okay another way
that I actually like to use walnuts as
in a pesto now you probably have had
pesto before if you like Italian food
right like like the real original pesto
is super simple it is extra virgin olive
oil it's garlic it's basil leaves uh and
it's pine nuts and you literally go into
a mortar and pestel and grind that into
a paste all right mix it all together it
smells great and then if you cook some
pasta um I like to use trophy which is
very TR fi which is original type of
shape of pasta where pesto was developed
in liua you take a dollop of that pesto
you just made and throw it onto the
trophy mix it around amazing that's
because it's got full it's full of
healthy ingredients the extra virgin
olive oil the basil the pine nuts the
garlic all good for you right but
instead of adding pine nuts all right
which I also love pine nuts um try
adding crushed walnuts crushed toasted
walnuts instead now you've got a walnut
pesto um and by the way there are
different kinds of Walnut pesto out
there if you want to look around for
them but you can make your own all right
and that's a great way delicious way to
be able to get uh uh walnuts into your
diet uh as a way that you might not
naturally think of right so and by the
way if you're going to actually make a
pasta with Walnut pesto I suggest a
organic whole wheat pasta all right uh
it's a little brown little nuttier
little bit more nutritious as well and
it's got those bioactives from the whole
grain better dietary fiber now you add
what we just talked about Walnut pesto
on top of that man You' got a basically
a vegetarian dish all right um uh that
lights up all your body's Health
defenses you want to put some uh uh
ground cheese like parmesan Oro cheese
Grand pedano like you actually grind it
up in there that's another component of
a traditional pest
you can do that too if you eat dairy
dairy is not bad in in certain in a
small amount that's a way of actually
really lighting it up as well all right
now crushed walnuts I can I talked about
the yogurt I talked about the pasta you
can sprinkle them on the salad as well
all right that's super super easy so one
nut lots of different benefits through
lots of different mechanisms many ways
to enjoy it all right ready for my
second food that was just my first food
ready for my second food it
is dried fruit all right now what do I
mean by dried fruit well let's talk
about uh it's a lot of lot of fruits
that you can dry right cranberries
blueberries cherries you probably seen
those what about figs now figs in the
summer are nice and green or nice and
black and plump and juicy all right but
you can dried dried figs right and
apricots apricots lovely stone fruit in
the summer I love stone fruit you know
love fresh apricot fresh ripe apricot
amazing all right but you can uh also
eat a dried apricot youve probably seen
those they're they're kind of like Yay
big like big as a kind of like a big
coin like a silver dollar they're
orange-ish or orange brownish um and
they don't have a pit in them and so
figs and apricots they are really really
great now dried fruit probably not the
first thing you think of when it comes
to cancer fighting foods but I'm going
to tell you why I'm putting them in this
including them and that is that that uh
apricots and figs like all fruits have
naturally occurring bioactiv these are
natural chemicals that are
anti-inflammatory and lowering
inflammation is a very very good
scientifically informed way of lowering
your cancer risk all right okay so is
not smoking and not drinking too much
and getting enough sleep and exercising
but I'm just telling you that eating uh
foods with anti-inflammatory poer is
really powerful in terms of lowering
your cancer risk all right and by the
way if you already have cancer in your
body eating anti-inflammatory foods also
is actually going to be beneficial
because it helps your body by lowering
the gasoline that you would otherwise
pour onto the Embers of the fire you
don't want that fire to RAR out you
don't want that cancer to kind of start
to grow like crazy so to calm it down
lower inflammation okay so the
bioactives are anti-inflamm Ator but for
example in apricots and figs they also
have a lot of dietary fiber right now
dietary fiber feeds your gut microbiome
these are the 39 trillion bacteria that
live in your gut healthy bacteria and
when you feed these healthy gut bacteria
fiber dietary fiber one of the things
they do is they actually begin
releasing uh substances called short
chain fatty acids all right or scaas s
CFA short chain fatty acids and these
short chain fatty acids get into your
bloodstream and guess what they are they
are powerfully
anti-inflammatory scaas
anti-inflammatory dried fruit with a lot
of Dior fiber like fixer apricot will
actually help your gut bacteria produce
these short chain fatty acids lowering
inflammation all right so both the diet
both bioactives um in dried fruits as
well as the dietary fiber that's found
in them will actually help you lower
cancer risk by lowering inflammation all
right now why am I talking about dried
fruit and supposed to fresh fruit
because I love fresh fruit and I'm
saying that you like you should
definitely eat fresh fruit when they're
in season however it's a lot easier to
eat a handful of dried fruit than it is
you know uh multiple whole fruits right
so think about this but I told you dried
apricots are good and you say like well
how many should I eat and I told you
well you know
I don't know eat four or five um dried
apricots boom boom boom they're really
easy to eat three to four or five dried
apricots but if I wanted you to get that
amount of dietary fiber and bioactives
and I told you to eat the whole round
apricot fruit you're going to be eating
four to five apricots you know that's
work all right that that's considerably
more all right so that's why dried fruit
is an easy way to kind of get what you
need um without actually making it a big
uh mess and because it's not juicy all
right you can take it around in a bag
and eat it as a snack perfect snack or
you have a busy day or you're traveling
so that's one of my little travel tips
for you is that if you're going to get
like dried foods that you want to
actually have cancer fighting ability
the walnuts we talked about dried figs
dried apricots make your own trail mix
that's what I'm telling you don't get
the pre-made stuff that's got you know
M&M's and all kinds of other candy and
then sugar sweetened make your own all
right and make it suit your taste this
is all about you it's personalizing
nutrition personalizing Health now we're
talking about dried fruit um talking
about apricot for example this is
actually where you might try to buy
organic now what am I talking about that
because in dried fruit the skin is dried
right onto the fruit shrunk way down
they a about of dried apricot right it's
only about this big it's about like Yay
thick um and it's the entire aprea kind
of shriveled up um you're never going to
be able to wash any pesticides off that
that I guarantee you okay and in fact
Studies have been done um using the
types of pesticides that we spray onto
our food crop and it was found that even
no matter how hard you wash them you're
not going to be able to get rid of all
the pesticides because some of these
commercial pesticides soak right into
the skin about 20% into the skin now
they're stuck there and you're going to
be eating them all right which you don't
want to do especially you're trying to
lower cancer risk right do that make
sense so organically grown Foods
actually are just safer they don't
actually have those synthetic chemicals
sprayed into it uh into onto the skin
all right now if you also if you're
going to buy fruit whether it's dried
fruit or not I would tell you if it's
dried fruit just make sure that the kind
you're getting doesn't have added sugar
to it right so manufacturers are doing
anything they can to make their product
a little bit more appealing to you so
sometimes they actually add sugar to it
sure it's going to taste sweeter right
um who doesn't like that but that's not
what you want for lowering your cancer
risk added sugar all right can overwhelm
your metabolism and help you grow excess
body fat and guess what that excess body
fat especially visceral fat that's found
in a tube of your body that visceral fat
actually could be inflammatory and
remember that's exactly what we're
trying to do is to fight inflammation
not to accidentally eat something that's
going to grow it so always check the
label of your dried fruit to make sure
that there's no added sugar and no added
chemical colors artificial colors
artificial dyes artificial flavoring
artificial seasoning artificial
preservatives I don't believe believe me
manufacturers want their product to look
pretty so they'll actually put all kinds
of chemicals in there to kind of give it
that sex appeal uh on in the package all
right so just remember that just get
them PL again we're we're adding this up
like the trail mix which is how I like
to use the walnuts the dried fruits okay
um great wayed trail mix add it to your
oatmeal cut them up you get a little bit
of sweetness to it um get a heck of a
lot of fiber for gut health oh by the
way good gut health is good brain health
right now you probably heard about this
the gut brain axis all that means is
that if you actually feed your gut
really well your gut bacteria
not only do they lower inflammation not
only do they lower your cholesterol
levels not only do they help your body
become more insulin sensitive which is
just being more efficient with your
metabolism good healthy gut bacteria
text messages your
brain and signals your brain to release
social hormones now these are the
hormones that you actually want because
they make you feel better it's the kind
of Feelgood hormone that your brain
releases when you see a friend you
haven't seen in a long time and you go
up there give him a hug all right like
that really good feeling that's your
brain releasing a social hormone called
oxytocin guess what your gut bacteria
when it's healthy can actually signal
your brain to release those social
hormones so it's really good for you all
right that's why I like to make my own
trail mix with all the things I've been
talking about today all right I'm going
to give you another one so the third
food I'm going to give you
is Coco nibs you ever see Coco nibs if
you don't pay attention to them they
might just walk right by them but Coco
nibs are found where they sell nuts tree
nuts are they're found where they sell
candy sometimes uh or dried uh products
in the middle aisle cocoa nibs are just
tiny small bits of crushed dried and
fermented cacao seeds all right so the
heck is that a cacao seed well look this
is the plant that is that is used to
make chocolate right who doesn't like
chocolate so let me explain to you so in
tropical areas especially volcanic areas
these cocoa trees grow all right um and
these uh cacao trees grow and these
cacao trees actually uh they develop
seeds that you can find them all right
and the seeds are um seed pods are kind
of like a football they're brown or they
can be bright yellow and when you uh
have take one and I've done this myself
and you sh it's pretty heavy and when
you actually to shake it you can feel
the the seeds kind of like moving around
inside cut open that seed pod open it up
and you'll see other seeds in there all
right this thing is about yay big all
right and the seeds in there are um
inside this bigger seed the Pod I guess
it's the cacao pod is the right way of
calling it and the seeds are inside it
and those seeds are actually covered
with a little bit of fruit if you peel
that fruit and eat it oh it's really
good that you kind of sweet and sour
kind of like a lei with a little bit of
a sour twist all right but the nut
inside is actually what is dried and
crushed and fermented all right and once
they're um uh and basically uh basically
once you're dried and crushed uh you can
extract the cacao liquor out of it uh
but the seeds the crush seeds if you
just just crush the seeds those are
cocoa nibs all right all right and
that's what basically what your sell is
really the concentrated cocoa nips it's
a seeds it's a nips that contain the
polyphenols within dark chocolate
it's all dark chocolate there's no
confection yet all right confection is
what they do when they take those uh
roasted fermented seeds dried seeds and
then they actually start to add things
to it all right they add emulsifiers and
add C sugar and add uh milk and all that
other kind of stuff to it butter nope as
you get the nibs you're getting the pure
uh caca cocoa nibs are what you get from
the cacao Pond which actually are the
seeds that are dried and crushed and
fermented right and these are packed to
the bio packed to the bioactive we even
know what the names are they belong to
the group of bioactives called
proano cyanidins
proanthocyanidins all right leave the
tongue twisters to me because I got to
deal with it all the time so I'm used to
talking about them all right but guess
what proen it is lower inflammation
exactly what you want right that's why
I'm talking about cocoa nibs all right
and the cacao Coco nibs help your body
repair uh DNA so um basically if their
DNA is damaged mutation right we talked
about earlier guess what Coco nibs
contain the bioactive that helps your
DNA fix itself before it becomes a
problem all right so really great for
lowering the risk of cancer cocoa nibs
are the precursor for chocolate making
all right um but because it's before you
add sugar you add emulsifiers or other
additives to make a chocolate bar
you got the pure real deal with just
cocona nips now what are some good ways
to eat cocon nips all right you can
sprinkle them on whole yogurt all right
and by the way that means that you can
sprink some crushed almonds some cut up
dried fruit now sprinkle some cocoa nibs
on a yogurt does sound good to you like
that to me is a winning breakfast a
cancer fighting winning breakfast that's
you know got Dairy fibers got the
polyphenols lots of good stuff uh I
think that that's actually really useful
to know that all these things can
actually be used together same thing
Coco nibs you can actually add some to
oatmeal all right another way of
lighting up your oatmeal and by the way
if you're a baker if you make bake
things for the for yourself or the
family or your friends try some adding
some cocoa nibs to your muffins all
right that's a little crunch that's a
little bit of that kind of chocy flavor
without it being overwhelming it's not a
chocolate chip all right it's a cocoa
nib roasted Crush FR fermented uh seed
of the caca tree cow pod all right um
and and by the way in addition to um
adding things into a muffin or a yogurt
guess what else you can do you can add
coconuts to your trail mix you're going
to take your walnuts and you're going to
actually take your dried fruit uh so you
can take a snack throw some cocoa nibs
in it as well all right now you got
yourself a cancer fighting
anti-inflammatory snack what's not to
like about that all right
hey there it's Dr Lee I share a lot in
my YouTube videos but sometimes we need
a deeper more personal dive into how
food can be use as medicine and that's
why I created my e toe disease course
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to unlock the full potential of food
that can be used to boost your health my
course is packed with the latest science
and practical strategies it's all
designed to be easily followed in
something you can start using right away
so whether you want to prevent a disease
or fight a disease or just optimize your
health for longevity my course has got
you covered so if you're ready to make a
positive change click on the link below
or scan the QR code on the screen right
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using food now back to the video Next
Food you ready let's talk about it
tinned fish tin Seafood is really what I
mean to say and I know what you're
thinking uh Tin Fish Dr Le you mean like
cat food you know the stuff that you buy
in the middle out of the grocery store
and you open it up and smells like cat
food like moist cat food yeah you know
what that's actually an unfortunate
Prejudice that even I had for years I'm
like you know once I realized what cat
food smells like is just like canned
tuna which is what it is all right I
kind of shi away from it but I've
changed my mind completely turns out
that there's a delicacy that uh is uh
that that are what are tined Seafood so
could be fish it could be muscles clam
squid all kinds of different thing
octopus you put in there and that's a
delicacy uh called conservice all right
and that's a delicacy in Spain delicacy
in south of France uh in Portugal and
Greece uh you you'll find stores that
are having tin sardines or tin mackerels
or anchovies or tin clam octopus and
basically what you need to know about
this is that these conservas which are
coming out of of the Mediterranean right
so this is a healthy Mediterranean
tradition the seafood is quickly cooked
usually steamed then they actually pack
them in extrav virgin olive oil with a
lot of herbs or spices in order to be
able to really marinate the um the
tinned seafood then they put in a tin
and they seal it okay and basically it's
marinating in this oil healthy oil and
then they sell them and they can sit in
the aisles of the middle aisle of the
grocery store um or if you go to a
specialty store that sells you know
imported goods from Europe you'll
usually find this conservice um so if
you're actually in a store and you're
trying to figure it out major grocery
store just ask for where the canned F
fish is but when you're there ignore the
tuna all right uh that's not the
interesting stuff the interesting stuff
if you look around the edges you'll find
they've got the tin anoes or tin
mackerel that's what you want to be
looking at I usually have a stack of
these Tins in my pantry um they can last
for for a long time like definitely more
than a year maybe up to even 5 years and
what's great about them is Tin Fish
great for a snack you just open it up
take just Fork it out and eat it little
bit of sourdough bread uh fantastic
right so here's like a quick lunch I
could do um toast some sourdough B bread
um spread some avocado on it open up a
tin of uh Seafood um it's marinated with
peo peppers or something that extra
virgin albow just those two things I'm
done with lunch and it's good and it's
healthy and it's
probiotic feed my gut bacteria lowers my
inflammation all right so a quick lunch
like that or you can actually make a
full meal out of it and I'll tell you
you know if I sometimes run out of time
to cook a more elaborate meal uh or I
forgot I'm so so busy like oh man forgot
to plan dinner tonight and I don't
really want to go out to get dinner CU
usually take out isn't that healthy for
you guess what go my pantry I'll look
for the conservice the tin Seafood right
away I'll pick out one that I want to
eat what you know mackerel or clam or
squid or um whatever all right I'll pop
it up I'll look for some whole grain
pasta look for for some a tube of tomato
paste or uh anchovy paste or uh garlic
paste little extra virgin olive oil and
I start to I'll take a pan uh put a
little extra virgin olive oil in it chop
up some garlic maybe add some tomato
paste or anchovie paste Stir It Up Now
you get this oil that's incredibly
fragrant um uh and then uh I'm cook the
pasta pasta's done Al Dente please I'll
drain that I'll stick it right in there
I'll stir uh the pasta so it's covered
with the sauce good all the good stuff
right extra virgin olive oil and anop
paste and tomato paste is very umam all
right and then I'll take that tin
Seafood cut it up okay so they're sort
of small forkful uh pieces uh throw it
right in there mix them all together and
Bam I've got a dinner all right I've got
an omega-3 from the seafood Rich uh
dinner that fights inflammation lowers
risk of Cancer all right want to really
pop it up a little bit add some Capers
Capers are sulted so you want to make
sure you don't give yourself high blood
pressure rinse off any salt if it's
packed in salt or salt in vinegar rinse
it off really well put it in a wooden
chopping block board chop chop chop chop
chop I would just chop up coarsely the
Capers throw them right in there or you
could just throw the wash Capers right
into the dish squeeze some lemon all
right a little fresh Cracked Pepper you
got yourself a pretty nice meal I could
knock one of those I could knock that
out in less than 15 minutes come over to
my house if you want to eat that all
right um so that's a great way U cancer
fighting Omega-3s uh way in it's also
inexpensive all right now you can buy
expensive conservers for sure but what
I'm trying to tell you is that tin
Seafood you can keep a stack of that uh
in your pantry and not have to go out
what you make at home is going to be
better than the food you get into a
restaurant and it'll lower inflammation
uh and by the way Omega-3s have been
shown and I write about this in my book
Eat to beat your diet eating Omega-3s
from Seafood like conservat like Tin
Fish can also help to ramp up your
metabolism and helps you burn away
harmful extra body fat and when you do
that by the way you're lowering
inflammation as well okay all these
great things you can kind of see you
know I mean cancer is a complicated
disease it's a feared disease I hope
like so I'm trying to demystify a little
bit for you and they show you how you
can actually ramp up your body's own
health defense systems in order to be
able to counter cancer push back against
it make it less likely the cancer will
become dangerous for you and Omega-3s
from conservus are also so
anti-androgenic they starve cancer by
cutting up the blood supply all right so
basically if you look at the research
out there there's actually research
studies that have looked at consuming
Omega-3s whether it's by supplement or
seafood been shown to reduced the risk
of liver cancer in people breast cancer
in women prostate cancer in men and
brain tumors as well all right so this
is that You' been shown not just in the
lab but also in studying uh the outcomes
of people who are actually eating these
uh uh Foods all right um so what am I
actually trying to tell you um tin
Seafood great to store inexpensive meal
uh ingredient for meal uh easy to whip
together for something convenient and
something really really healthy I enjoy
it tastes really great all right don't
forget that little squeeze of lemon at
the end um it actually takes the because
of seafood it really kind of helps a
little a little bit of acid will help
pop the flavor make sure you don't eat
too much of it all right do not overeat
your carbs when it comes the pasta all
right and by the way I did mention extra
virgin olive oil all right extra virgin
olive oil it's got healthy fats mono
unsaturated fatty acids but it's also
got bioactives um you know how extra
virgin olive oil has a little peppery
flavor right spicy flavor that spicy
flavor is due to the polyphenols we know
what they're called hydroxy thyrol oo
canthal all right and guess what those
are also anti-inflammatory and anti
anorogenic and they also boost your
metabolism all right so I'm just telling
you I'm taking around the block a little
bit to show you you know we started with
a kind of a scary topic of cancer try to
demystify it for you to show how the
body normally deals with it and now
we're diving into the foods and that can
lower your risk and taste great all at
the same time all right promise you one
more food you know what that's going to
be apples you've heard of that phrase an
apple a day keeps a doctor away so truth
to this all right um so what's good
about an apple an apple you know you can
buy apples all year round but fall is
when you get the most varieties of
apples and apples are a great source of
dietary fiber dietary fiber good for
your gut microbiome right when your gut
bacteria happy remember we talked about
this what happens your inflammation goes
down that fights cancer risk all right
um so it lowers risk of cancer by
lowering inflammation but apples have
something else in they're flight F and
in their flesh they have something
called quatin q r c t i n I know you can
buy quatin as a supplement and people
always ask me Dr Le should I just take
the cortin supplement what do you think
about that what I say is supplements are
for t