5 Foods I’m Adding to my diet After Listening to a Podcast
I want to share something personal and powerful with you today. Well, recently I was listening to Episode 336 of The Mel Robbins Podcast, where host Mel Robbins sat down with Dr. Dawn Mussallem — a double board-certified physician at the Mayo Clinic who specialises in integrative oncology. Listening to her talk about how certain foods can help prevent cancer triggered me to reflect on my own journey and to share what I took away from this episode with you.
To be clear, Dr. Mussallem nor I am not saying “eat this and you’ll never get cancer”—that’s not the truth—the truth is: what we put on our plates matter. The doctor’s voice echoed for me: “It’s never too late to make changes.” So in this post I want to share with you five foods that Dr. Mussallem emphasised, why the science backs them, and how I’m personally inviting them into my life and into my teaching. At the end is a downloadable “5-Food Checklist” you can print, save, share—whatever supports you.
Berries
This one made me light up — because I already love berries. Dr. Mussallem called them nature’s anti-cancer candy, and now I’ll never look at them the same way again.
Science says: Berries are rich in and ellagic acid, potent antioxidants that protect cells from DNA damage and lower inflammation — two key drivers of cancer. Studies have shown that regular berry intake can slow the growth of precancerous cells and even help promote healthy cell “self-cleanup” (apoptosis). They also nurture the gut microbiome, which plays a huge role in immune and hormone balance.
My reflection: Most mornings, I top my greek yogurt with blueberries or stir frozen strawberries into oatmeal. It feels small, but I know it’s big. Each berry bowl is a daily act of care — and a reminder that simple foods can be deeply powerful.
💡 Did You Know? The rich purple-blue pigment in berries comes from anthocyanins — natural compounds that protect your cells from damage and inflammation.
2. Cruciferous Vegetables
When Dr. Mussallem mentioned “cruciferous veggies,” I smiled — these are already staples in my kitchen, but I never saw them as cancer-protective powerhouses. She explained how compounds like myrosinase (an enzyme formed when we chew them) can help our bodies deactivate carcinogens and protect DNA.
Science says: Research shows that diets rich in cruciferous vegetables are associated with lower incidence of breast, colon, and prostate cancers. Their sulphur-based compounds reduce oxidative stress and support healthy cell turnover.
My reflection: I add a mix of kale, broccoli, and Brussels sprouts to my meals several times a week, drizzle them with olive oil and lemon, and remind myself — this is food as medicine, one forkful at a time.
💡 Did You Know? When you chew broccoli or slice kale, you’re literally activating medicine in your food. Myrosinase is the enzyme that wakes up the anti-cancer compounds inside these veggies.
3. Legumes & beans
In the podcast the doctor emphasised how plant-based protein-rich foods support the body’s ecosystem: gut health, balanced blood sugar, lower inflammation. Beans and legumes got a spotlight.
Science says: Emerging evidence links higher consumption of legumes (lentils, chickpeas, beans, peas) with lower risk of certain cancers — especially colorectal by 22%. Beans provide fiber, slow-release protein, phytochemicals and help maintain healthy weight.
My reflection: As someone living with chronic pain, I appreciate meals that nourish without triggering inflammation or heaviness. I help my clients (and I do this too) build “bean-bowls” into a weekly meal plan: black beans, lentils, chickpeas, tossed with veggies and whole grains.
💡 Did You Know? The gas many people get from beans is caused by raffinose, a complex sugar that humans cannot digest because they lack the enzyme alpha-galactosidase. To reduce this, rinse your beans really well before you eat them.
4. Edamame
When Dr. Mussallem talked about the confusion around soy, I leaned in — because for years, many women (myself included) have avoided soy out of fear it might fuel certain cancers. What she explained was eye-opening: whole soy foods like edamame, tofu, and tempeh can actually help lower the risk of breast and other hormone-related cancers.
Science says: Soy contains natural compounds called isoflavones, which are phytoestrogens — plant-based molecules that gently mimic estrogen but have a balancing effect in the body. Research from The American Journal of Clinical Nutrition and JAMA Oncology shows that women who regularly eat whole soy foods have a lower risk of breast cancer recurrence and overall mortality. These foods may block stronger, more harmful forms of estrogen from binding to receptors, offering a gentle protective effect.
My reflection: I’ve started snacking on edamame and adding them to salads and swapping tofu into stir-fries once or twice a week. It’s satisfying, nourishing, and feels like a mindful middle path — not restriction but balance.
💡 Did You Know? A 2023 review in Nutrients found that women who regularly ate whole soy foods (like edamame, tofu, and tempeh) had a 25–30% lower risk of breast cancer recurrence and mortality.
(Zhang et al., Nutrients, 2023)
5. Kiwi
When Dr. Mussallem talked about vitamin-rich foods that protect our cells, I immediately thought of kiwi — bright, tangy, and so often overlooked. These little green gems are powerhouses of antioxidants, vitamin C, and fiber that support immunity and help defend against cancer at the cellular level.
Science says: Kiwi contains some of the highest vitamin C concentrations of any fruit — more than oranges — and is rich in polyphenols and carotenoids that protect DNA from oxidative damage. Several studies show that eating kiwi regularly can reduce DNA strand breaks in white blood cells and improve antioxidant defenses, both key in cancer prevention (Mutagenesis, 2022; Nutrients, 2023). Its fiber content also supports healthy digestion and elimination of toxins.
My reflection: I have started picking up a kiwi, cutting it in half, and scooping it straight from the skin with a spoon. Its bright flavor and crunchy seeds feel like I’m eating sunshine — and a simple reminder that sometimes the smallest foods offer the biggest protection.
💡 Did You Know? Just one kiwi provides more than 100% of your daily vitamin C needs — giving your immune system and your cells a powerful antioxidant boost.
Final Thoughts
At the heart of Dr. Mussallem’s message — and everything I teach — is this simple truth: you have more power than you think. Every bite, every breath, every mindful choice adds up. These five foods aren’t a diet or a rulebook; they’re an invitation to nourish yourself in a way that supports energy, balance, and longevity.
So start small. Add a serving of kiwi to your breakfast, swap in beans at lunch, or try edamame in your next dinner bowl. Let these choices remind you that wellness isn’t about perfection — it’s about presence.
Ready to make it easy?
Download your free 5 Cancer-Fighting Foods Checklist below — a simple, printable guide to help you weave these foods into your week, reflect on how they make you feel, and stay consistent in your own wellness journey.
