WEBVTT 00:00.031 --> 00:02.997 [SPEAKER_00]: Hello and welcome to the Aquaman podcast. 00:03.217 --> 00:05.241 [SPEAKER_00]: This is an exploration of woman kind. 00:05.401 --> 00:15.981 [SPEAKER_00]: Here we discuss what it is to be a woman in the modern world while utilizing ancient and modern modalities in tandem to create a bounty of health for the body, mind and spirit. 00:17.260 --> 00:20.025 [SPEAKER_01]: Hello everyone and welcome back to the Aquaman podcast. 00:20.125 --> 00:23.010 [SPEAKER_01]: Hope everyone's had a nice week from that last episode. 00:23.250 --> 00:33.948 [SPEAKER_01]: Today's just going to be a bit of a solo episode because I've been looking through some pretty crazy research all about breast cancer and how it's increasing in its incidents in young women. 00:34.128 --> 00:41.260 [SPEAKER_01]: Just for the purpose of defining what that means, it's under 40, which is pretty staggering. 00:41.965 --> 00:49.171 [SPEAKER_01]: quite worrisome, especially as someone who comes from a long lineage of women who have just been riddled with breast cancer. 00:49.552 --> 00:50.773 [SPEAKER_01]: My mom had breast cancer. 00:51.193 --> 01:04.205 [SPEAKER_01]: I watched her go through chemotherapy, radiation and surgery and she had a double mastectomy and she also had other organs taken out as well because her breast cancer was so rampant and went throughout her whole body. 01:04.565 --> 01:05.406 [SPEAKER_01]: We caught it very late. 01:05.586 --> 01:07.307 [SPEAKER_01]: It would stage three or stage five. 01:07.508 --> 01:08.208 [SPEAKER_01]: I can't remember. 01:08.328 --> 01:09.549 [SPEAKER_01]: I was so young. 01:09.610 --> 01:10.150 [SPEAKER_01]: I was like 01:10.130 --> 01:19.364 [SPEAKER_01]: and it's really stark that memory of watching your mother go through such an insane experience when she was pretty young. 01:19.664 --> 01:28.597 [SPEAKER_01]: So this is something that I hold really close to my heart because both my grandmother's had breast cancer, I've watched other aunties in my life that I was close with have breast cancer as well. 01:29.158 --> 01:37.150 [SPEAKER_01]: So this is something that I take really seriously and this is something that I find is concerning because no one in the house sphere is talking about this. 01:37.130 --> 01:54.666 [SPEAKER_01]: I haven't found if anyone in the holistic healing space or the alternate cycle sinking world or women's health that are really talking about this, who've written articles about this, who are talking about it, and when I was doing the research for this podcast, I was really shocked by that and thought, well, I bet have either one to do it. 01:54.646 --> 01:59.032 [SPEAKER_01]: this is something that is very close to my heart and this is something that I care about a lot. 01:59.052 --> 02:01.375 [SPEAKER_01]: If you're watching this on Patreon, I have my laptop right here. 02:01.395 --> 02:06.902 [SPEAKER_01]: I'm going to be reading out all the statistics and trends that I have a lot of statistics and trends here. 02:06.942 --> 02:11.968 [SPEAKER_01]: I'm going to try my absolute best to reference all of these studies in the podcast notes as well. 02:11.988 --> 02:20.299 [SPEAKER_01]: If you look in the podcast notes as well, there is going to be a lot of different resources that you can use so you can screen for specific genetic mutations. 02:20.279 --> 02:28.349 [SPEAKER_01]: and how you can do breast scans and we're going to be talking about the risks associated with breast scans as well, because there is risk associated with it. 02:28.489 --> 02:35.638 [SPEAKER_01]: Let's start out with the incidents and trends, the upward trend of the development of breast cancer in young women. 02:35.718 --> 02:38.341 [SPEAKER_01]: So in Australia, these are all Australian statistics. 02:38.561 --> 02:46.371 [SPEAKER_01]: Women aged 20 to 39 have a 26 to 27 new breast cancer cases per 100 per 100,000 females per year. 02:46.671 --> 02:47.232 [SPEAKER_01]: And so 02:47.212 --> 02:53.939 [SPEAKER_01]: Those the estimates from 2021 to 2025, they will trend the same or upward into 2026 and 2027. 02:54.619 --> 02:57.442 [SPEAKER_01]: That's what's estimated and that's what's expected at this point in time. 02:57.482 --> 03:09.634 [SPEAKER_01]: Around a thousand women under the age of 40 diagnosed annually in Australia and that amounts to about three to four new diagnoses in young women for breast cancer per day in Australia alone. 03:10.014 --> 03:14.839 [SPEAKER_01]: In the US it's about only 4% of all breast cancers occur in women under the age of 40. 03:14.819 --> 03:30.203 [SPEAKER_01]: Rescancer for under the age of 45 has been increasing from 0.7 per year from 2021 to 2022, with a total of 16.8% increase from 2021 to 2006, which is this year. 03:30.604 --> 03:39.898 [SPEAKER_01]: So almost a 17% increase risk incidence of the development of 03:39.878 --> 03:41.060 [SPEAKER_01]: That is absolutely insane. 03:41.320 --> 03:43.964 [SPEAKER_01]: That should be on front page use. 03:44.004 --> 03:45.106 [SPEAKER_01]: Why aren't we talking about this? 03:45.587 --> 03:46.187 [SPEAKER_01]: My address. 03:47.209 --> 03:50.314 [SPEAKER_01]: And my generally seeing the incidents has ridden across decades. 03:50.534 --> 04:00.849 [SPEAKER_01]: So for example, in cases for women from 20 to 39 years old in Australia, it rose from about 21 to 27 per 100,000 over about 40 years. 04:00.909 --> 04:01.971 [SPEAKER_01]: So we are seeing, 04:01.951 --> 04:04.594 [SPEAKER_01]: a slight but continuous increase. 04:04.954 --> 04:09.520 [SPEAKER_01]: I will say a 0.7% increase per year, not notable. 04:09.860 --> 04:23.696 [SPEAKER_01]: I will admit that, but it keeps increasing every single year and it becomes this substantial figure where in a couple of years if it keeps tracking this way, we're looking at a 20% increase in the incidence of breast cancer for women under the age of 40. 04:24.217 --> 04:26.119 [SPEAKER_01]: That's pretty significant to me. 04:26.099 --> 04:37.377 [SPEAKER_01]: And so that relates to the relative risk to age, so women under the age of 30, it's about a 1 in 1500 lifetime risk by the age of 30 and by 40, that's 1 in 173 by 40. 04:37.397 --> 04:40.862 [SPEAKER_01]: Huh, that's insane. 04:41.162 --> 04:42.184 [SPEAKER_01]: Absolutely insane. 04:42.164 --> 04:56.107 [SPEAKER_01]: And when we look at mortality for young women, again, this is Australian statistics, young women's breast cancer is the leading cause of cancer death in the 20 to 39 age group, which is 1.4 to 1.5 deaths per 100,000 women. 04:56.387 --> 04:57.709 [SPEAKER_01]: Okay, so that's the stats. 04:58.030 --> 04:58.931 [SPEAKER_01]: Pretty scary. 04:59.272 --> 05:01.135 [SPEAKER_01]: What's actually causing this? 05:01.115 --> 05:03.318 [SPEAKER_01]: So number one is genetics. 05:03.698 --> 05:06.101 [SPEAKER_01]: So specifically, you're back a one and you're back at two. 05:06.221 --> 05:09.044 [SPEAKER_01]: I'm currently on the wait list to have my genetic testing done. 05:09.405 --> 05:13.229 [SPEAKER_01]: If you look in the show notes, I will have, I will cover as many different countries as I can. 05:13.249 --> 05:20.117 [SPEAKER_01]: If you don't see your country there and you can't find it, please contact me on Instagram or on the contact form of my website and we'll try and help you. 05:20.157 --> 05:22.020 [SPEAKER_01]: So you can find genetic testing in your country. 05:22.300 --> 05:25.544 [SPEAKER_01]: I'm just going off the statistics of who listens to this podcast. 05:25.564 --> 05:30.109 [SPEAKER_01]: So if you don't see your country listed there, please reach out if you 05:30.275 --> 05:31.377 [SPEAKER_01]: that it can family factors. 05:31.438 --> 05:44.366 [SPEAKER_01]: One of the leading causes of breast cancer is the one that we like to talk about a lot, but when we actually look at the risk, genetic factors only account for about 10 to 12 percent of cases that are developed in breast cancers. 05:44.987 --> 05:45.448 [SPEAKER_01]: But 05:45.428 --> 05:51.237 [SPEAKER_01]: If you do have black or white or black or two, it increases your likelihood of developing breast cancer by 85%. 05:51.398 --> 06:06.863 [SPEAKER_01]: So this is a huge risk associated if you do have these genes, which is why there's a big talk about genetic factors, even though they account for only 10 to 12 percent of the development of breast cancers in most populations of women. 06:06.843 --> 06:12.512 [SPEAKER_01]: And associated with the BRCA1 and BRCA2, you're far more likely to develop breast cancer early. 06:12.532 --> 06:21.427 [SPEAKER_01]: So my mum, for example, she has BRCA1 and BRCA2, which is why she developed breast cancer early, and so did my grandmother's, and my aunties as well. 06:21.527 --> 06:26.115 [SPEAKER_01]: Most of my aunties developed it pretty early, so it pretty sure they have the BRCA1 and BRCA2. 06:26.515 --> 06:29.340 [SPEAKER_01]: My grandmother's, we don't know, they never had genetic testing. 06:29.320 --> 06:33.344 [SPEAKER_01]: So that gives you a bit of an idea of why we have so much talk about genetics. 06:33.745 --> 06:41.833 [SPEAKER_01]: And when we talk about genetics and the genetic factors associated with the development of breast cancer, I think a lot of people just assume it is just genetics and that's just not the truth. 06:42.173 --> 06:44.235 [SPEAKER_01]: It's only 10 to 12 percent of the development. 06:44.496 --> 06:53.725 [SPEAKER_01]: But in that 10 to 12 percent, there is an 85 percent chance of those women developing breast cancer and that breast cancer is going to be aggressive and you're more likely to get it earlier. 06:53.705 --> 07:00.475 [SPEAKER_01]: So that's why there's more of a conversation around genetics alongside that family history is really important. 07:00.856 --> 07:09.168 [SPEAKER_01]: If you have a first-degree relative, so for me, your mother, the chances of you developing breast cancer are exponential and really, really substantial. 07:09.188 --> 07:13.975 [SPEAKER_01]: So if your mother had breast cancer, if you have a sister that developed breast cancer, 07:13.955 --> 07:21.043 [SPEAKER_01]: Even a second sister, I feel like a sister removed, so you have one parent, instead of two parents in common. 07:21.344 --> 07:23.046 [SPEAKER_01]: I would still go and get genetic testing. 07:23.086 --> 07:35.440 [SPEAKER_01]: I would highly, highly recommend it, just to rule it out because if you do have the BRCA1 and BRCA2, that's going to look like every year going and getting a breast scan, learning about what lumps are normal and what lumps are not. 07:35.520 --> 07:40.146 [SPEAKER_01]: I can't really talk about that on a podcast because that is not a tactile environment to learn that. 07:40.506 --> 07:42.088 [SPEAKER_01]: Please talk to your GP about that. 07:42.068 --> 07:54.264 [SPEAKER_01]: There's also lots of resources that you can look on like breast cancer organization websites, and they should be able to have lots of demographics of what normal breast tissue feels like and what maybe cancer is tissue feels like as well. 07:54.384 --> 07:57.648 [SPEAKER_01]: So please refer on to those resources to learn about that. 07:58.049 --> 08:11.586 [SPEAKER_01]: But if you do have a first revolutionary relative, please go and get genetic testing because the likelihood of you developing any type of breast cancer, younger, and it being aggressive are very, very substantial, 08:11.566 --> 08:16.694 [SPEAKER_01]: Early testing is going to decrease the risk of mortality associated with breast cancer. 08:16.814 --> 08:23.866 [SPEAKER_01]: So what's the second most plausible reason why we're seeing young women under the age of 40 developing breast cancer? 08:24.186 --> 08:25.849 [SPEAKER_01]: It's reproductive in your hormones. 08:25.869 --> 08:39.210 [SPEAKER_01]: So this is the one that we talk about a little bit, but because some of the researchers can conclude that it's a little bit hard for GPs and for researchers and even breast cancer organizations to talk about it, but they do have it on their websites. 08:39.190 --> 08:40.253 [SPEAKER_01]: will be going through it. 08:40.373 --> 08:42.558 [SPEAKER_01]: So number one is early Menark. 08:42.718 --> 08:44.162 [SPEAKER_01]: So Menark is your first period. 08:44.422 --> 08:54.887 [SPEAKER_01]: And what we see is that women are far more likely to develop breast cancer, or even just any type of estrogen dependent cancer if they had early Menark. 08:54.867 --> 08:59.874 [SPEAKER_01]: and that's because you have more exposure to estradiol over the long-term period of time. 08:59.894 --> 09:03.459 [SPEAKER_01]: estradiol E2 is your really estrogenic estrogen. 09:03.499 --> 09:04.240 [SPEAKER_01]: So there's three. 09:04.320 --> 09:06.043 [SPEAKER_01]: There's E1, E2, and E3. 09:06.423 --> 09:11.851 [SPEAKER_01]: If you want to learn more about estrogen, I have a whole podcast about estrogen dominance, but we talk about those three. 09:11.891 --> 09:22.967 [SPEAKER_01]: If you wanted to learn more about that, but for the first purpose of this, the more exposure you have to E2, estradiol, it increases your risk of developing 09:22.947 --> 09:30.343 [SPEAKER_01]: And if you get your period younger, it usually means that you have more exposure to extra dial than if you've got it later. 09:30.363 --> 09:33.449 [SPEAKER_01]: So how much earlier are periods starting? 09:33.469 --> 09:34.471 [SPEAKER_01]: This is really interesting. 09:34.712 --> 09:39.662 [SPEAKER_01]: In the 1800s in Europe and US, we're seeing an average of 16 to 17 years. 09:39.722 --> 09:42.829 [SPEAKER_01]: So when we're 16 or 17, when they got their first men off, 09:42.809 --> 09:46.095 [SPEAKER_01]: In the 1950s, it went to 13.5 years. 09:46.536 --> 09:53.668 [SPEAKER_01]: In the 1990s, it came down to 12.8, and in 2020, it's 12 to 12.5 years. 09:53.728 --> 10:00.059 [SPEAKER_01]: Decreases in high income countries, and we're also seeing that aggregate a bit differently at the moment. 10:00.500 --> 10:07.332 [SPEAKER_01]: The most recent data we have from the U.S. cohorts show a 0.3-0.5 years earlier per decade. 10:07.312 --> 10:09.476 [SPEAKER_01]: and declined from the 1970s. 10:09.576 --> 10:20.496 [SPEAKER_01]: So about 1550s to the 1970s, which generally seeing women, or I should say, young girls, getting their periods earlier and earlier every single year. 10:20.697 --> 10:25.866 [SPEAKER_01]: We're seeing 15 to 20% of girls in the US now start before age 11, which is so young. 10:25.947 --> 10:27.549 [SPEAKER_01]: Can you remember when you were 11? 10:27.870 --> 10:28.932 [SPEAKER_01]: I was like, 10:28.912 --> 10:35.580 [SPEAKER_01]: I was role-playing Nikki Webster with my best friend and eating jam donuts and riding backs. 10:35.881 --> 10:36.682 [SPEAKER_01]: I was a kid. 10:37.102 --> 10:38.844 [SPEAKER_01]: Can you fashion getting your period so young? 10:39.245 --> 10:45.212 [SPEAKER_01]: And then we're seeing two to four percent before the age of eight or nine and that's considered very early puberty. 10:45.452 --> 10:57.467 [SPEAKER_01]: We're also seeing as well when we look at race back in his fanat girls in the US, they start six to 12 months earlier on average than Caucasian women or Caucasian girls, I should say. 10:57.447 --> 11:07.220 [SPEAKER_01]: So when we compare with where we were at and 100 to 150 years ago, we're seeing Menark now occurs four to five years earlier on average. 11:07.561 --> 11:08.943 [SPEAKER_01]: That's pretty significant. 11:09.303 --> 11:20.538 [SPEAKER_01]: Okay, so breast counters of development is associated with longer term exposure to estradiol E2, which is that circulating estrogen that's produced from our odories, right? 11:20.899 --> 11:24.304 [SPEAKER_01]: And the earlier we have our Menark is more exposure to that. 11:24.624 --> 11:25.345 [SPEAKER_01]: And that can be, 11:25.325 --> 11:28.028 [SPEAKER_01]: correlates with higher incidents of breast cancer. 11:28.448 --> 11:32.232 [SPEAKER_01]: So the next question is why are we getting up here at Zellia? 11:32.592 --> 11:33.293 [SPEAKER_01]: What is going on? 11:33.333 --> 11:35.335 [SPEAKER_01]: What is caused this huge shift? 11:35.355 --> 11:44.965 [SPEAKER_01]: Because in the 1800s and even 1950s, it was 16, 17 years old, 2013 years old was the norm of getting your early men out. 11:44.985 --> 11:51.231 [SPEAKER_01]: And now we're seeing girls, very small amount of girls, you know, two to four percent of girls getting their men out. 11:51.211 --> 11:54.617 [SPEAKER_01]: at 8 and 9 years old and the average is 13.5. 11:54.777 --> 11:56.581 [SPEAKER_01]: What has caused this huge change? 11:56.921 --> 11:59.806 [SPEAKER_01]: Number one is higher percentage of body fat. 12:00.147 --> 12:14.232 [SPEAKER_01]: This is the one that we have the strongest evidence on and this is because fat tissue produces leftin and estrogen and this is usually just a thing that we know that produces both of these hormones and that can bring on menark earlier. 12:14.212 --> 12:21.883 [SPEAKER_01]: And the reason why it does this is because if you have enough fat on your body, you're basically signals to your body that you have an abundance of extra energy. 12:21.923 --> 12:30.957 [SPEAKER_01]: So you should start circulating your other sex hormones and you should start having a cycle sooner because there are enough resources around you to support a pregnancy. 12:31.337 --> 12:38.127 [SPEAKER_01]: Basically, so in the 1800s and the 1700s, can you imagine back then if you were hit by famine, if there was a war, 12:38.107 --> 12:44.817 [SPEAKER_01]: But these things were common occurrences in most young women's lives and they were exposed to a little bit more stress in those times as well. 12:45.198 --> 12:58.478 [SPEAKER_01]: So their ovulation, their first ovulation, their first not one up and their first men arc was pushed a little bit later because they didn't have the resources and they didn't have the body fat to actually support a pregnancy. 12:58.458 --> 13:24.297 [SPEAKER_01]: Whereas now in most Western countries, and it doesn't even matter where the country is a Western or not anyway, we are seeing generally higher body fat in young girls and teenagers, and that's causing early menarck because we have more leptin and more estrogen being released from fat, and our hypothalamus is also seeing that we have more than enough resources to start cycling, so we generally are seeing menarck is starting earlier and earlier. 13:24.277 --> 13:31.466 [SPEAKER_01]: Just for some stats on this, girls who are overweight or obese, generally will start puberty six to 12 months earlier on average. 13:31.827 --> 13:47.187 [SPEAKER_01]: And that correlates with that earlier statistic that I was talking about with African American and Hispanic girls in the US specifically, starting their Menark six to 12 months earlier is because in that cohort of young girls, we're also seeing high incidences of overweight and obesity as well. 13:47.287 --> 13:52.073 [SPEAKER_01]: And obesity generally increases the risk of 13:52.053 --> 13:58.743 [SPEAKER_01]: and for every plus one on the BMI Z score we're seeing Menark is going to start two to four months earlier. 13:58.783 --> 14:11.783 [SPEAKER_01]: And so this is this single likely driver that we have that is lifestyle based that is causing earlier Menark and therefore can correlate with the higher likelihood of developing breast cancer later in life. 14:11.763 --> 14:20.688 [SPEAKER_01]: Alongside this, there is just this trend that we've seen from, you know, the 1800s and 1700s, where we're just seeing better nutrition. 14:21.029 --> 14:26.785 [SPEAKER_01]: So back in the 1700s and 1800s, if you didn't grow it on the farm and your family couldn't buy it. 14:26.765 --> 14:30.872 [SPEAKER_01]: elsewhere, or you couldn't trade with it, you didn't have access to that food. 14:31.092 --> 14:35.139 [SPEAKER_01]: So generally, during diversity, wasn't amazing back then. 14:35.159 --> 14:40.889 [SPEAKER_01]: I wouldn't say it has improved that much in Western diets either, but we do have access to it. 14:41.229 --> 14:52.468 [SPEAKER_01]: So that's another reason why from a nutritional perspective we're seeing early men arc is because we have those resources around to support a possible pregnancy and that's why we're seeing men arc occurring earlier as well. 14:52.448 --> 15:03.879 [SPEAKER_01]: Another reason why we're seeing Menark is occurring earlier in young girls is because of endocrine disrupting chemicals, EPA, which has type of plastic, allates, PFA's, some pesticides. 15:04.159 --> 15:13.989 [SPEAKER_01]: We're seeing generally higher urinary BPA and fallates are associated with the 20 to 40% increase odds of early puberty in some studies. 15:14.410 --> 15:19.975 [SPEAKER_01]: These are mostly in the western world, and we're seeing effects are small individually, but they are cognitive. 15:19.955 --> 15:34.976 [SPEAKER_01]: So when we're looking at populations statistics, we're seeing that although the effects that fallates BPAs and pesticides on the individual might be small, when we zoom out onto the population, we're generally seeing a trend where we're seeing women starting their menarck earlier. 15:35.217 --> 15:37.820 [SPEAKER_01]: This evidence, I have to really pause and say this. 15:37.900 --> 15:39.623 [SPEAKER_01]: This evidence is associative. 15:39.823 --> 15:42.587 [SPEAKER_01]: There's no causation, there's no correlation yet. 15:42.567 --> 15:51.036 [SPEAKER_01]: But if you've read through Dr. Shannon Swan's book, Countdown, it's pretty obvious that this evidence is pointing the direction of this possibly. 15:51.056 --> 15:59.826 [SPEAKER_01]: In the next year, we will see causation and correlation between pesticides, VPAs, and fallates specifically, and early menach in young girls. 16:00.407 --> 16:06.313 [SPEAKER_01]: We also have some moderate evidence on household trauma and household stress. 16:06.293 --> 16:17.781 [SPEAKER_01]: There is this really strange evolutionary mechanism where we see if a young girl has had stressed in her household or she's been exposed to trauma in her early life. 16:18.122 --> 16:21.771 [SPEAKER_01]: She won't mature faster and we have moderate evidence around this. 16:21.751 --> 16:27.601 [SPEAKER_01]: And so examples for this can be household instability abuse, father absence, and low socioeconomic status. 16:27.982 --> 16:39.102 [SPEAKER_01]: So the stats we have around this and adverse child experiences were linked with a 1.5 to 2 times higher risk of early men up and on average we've seen 3 to 8 months earlier. 16:39.082 --> 16:47.313 [SPEAKER_01]: And the reason why this is labeled as moderate evidence is because it's really hard to control for other things that are happening within these populations. 16:47.673 --> 17:06.338 [SPEAKER_01]: If young girls are living in households where a father is absent, where we have low socioeconomic status, where there's abuse or general household instability, the chances of that young girl eating nutritious food are low, the chances of that young girl being exposed to fast food, but it's going to increase 17:06.318 --> 17:20.630 [SPEAKER_01]: Right, so you see when I'm going with this, we're seeing that's a co-founding factor associated with obesity and low physical activity as well, which is going to increase lectern and estrogen from the amount of adipostissue that's been stored in the body and that can lead to early monarchs. 17:20.670 --> 17:23.196 [SPEAKER_01]: So it's hard to separate those two things out. 17:23.176 --> 17:38.299 [SPEAKER_01]: Another reason why we might be seeing an increase in the likelihood of developing breast cancer younger is, and because we're going to fall in pregnant later in their lives, they have more exposure to estradiol, and they're actually breastfeeding less and later as well. 17:38.679 --> 17:51.158 [SPEAKER_01]: And what we know is that breastfeeding and falling pregnant in your early 30s or even after that so before 40, we're generally seeing a decrease in the likelihood of developing breast cancer. 17:51.138 --> 18:05.935 [SPEAKER_01]: So I want to be careful in saying this though because there is that famous sex in the city scene where Samantha is diagnosed with breast cancer and she has this toxic doctor that basically tells her well it's your fault you got breast cancer because you didn't fall pregnant and you didn't breastfeed. 18:05.955 --> 18:16.808 [SPEAKER_01]: And that's really problematic and I just want to say that here that I'm not suggesting that if you're listening to this and you developed breast cancer it's not your fault if you didn't fall pregnant early and you didn't breastfeed. 18:16.788 --> 18:17.609 [SPEAKER_01]: that's not your fault. 18:17.629 --> 18:20.813 [SPEAKER_01]: I'm not saying that that is like anyone's responsibility. 18:21.073 --> 18:23.877 [SPEAKER_01]: I'm just saying that that's the co-founding factor that we know of that. 18:24.277 --> 18:42.880 [SPEAKER_01]: And that's just because if you don't fall pregnant kind of in your 30s, it increases your exposure to estradiol and increases your risk of developing breast cancer, especially if you have genetic variability and also if you have those lifestyle factors that you grew up with when you were developing and when you've had your first early 18:42.860 --> 19:05.815 [SPEAKER_01]: Another one that I need to note is oral contraceptive use, so there is a small increase in risk if you take oral contraceptives that contain synthetic astrodial, and specifically we're seeing an increase risk for yas and yasmin, that is what gave hormonal birth control, that label of a type A, or type 1 castinogen from the World Health Organization. 19:05.876 --> 19:09.441 [SPEAKER_01]: So we know that with some hormonal birth 19:09.421 --> 19:18.104 [SPEAKER_01]: definitely you're combined oral contraceptives that contain astrodial, those are associated with an increased risk, a slight increased risk of cancer. 19:18.124 --> 19:24.662 [SPEAKER_01]: So it's a known cost and agent, specifically if you have been on oral contraceptives for a long period of time as well. 19:24.642 --> 19:30.690 [SPEAKER_01]: Let's keep talking about what can increase the risks of breast cancer from a lifestyle perspective. 19:31.090 --> 19:35.977 [SPEAKER_01]: So there's just some things that like, not a lot of women have a lot of control over in their early life. 19:35.997 --> 19:40.723 [SPEAKER_01]: What they're being exposed to with their household is like what the genetics are, but what are some lifestyle factors? 19:40.803 --> 19:46.330 [SPEAKER_01]: You do have a little bit of control over that can determine your likelihood of developing breast cancer. 19:46.310 --> 19:48.954 [SPEAKER_01]: Number one is alcohol consumption. 19:49.155 --> 19:55.164 [SPEAKER_01]: I have a two and a half hour lesson all about alcohol consumption that you can watch on my Patreon. 19:55.505 --> 19:58.470 [SPEAKER_01]: And that recording you can listen to on my podcast. 19:58.490 --> 20:01.635 [SPEAKER_01]: If you're on the Patreon, you're watching this right now, go and watch it. 20:01.615 --> 20:02.697 [SPEAKER_01]: It's two and a half hours. 20:02.937 --> 20:04.940 [SPEAKER_01]: What's your with your friends sit down with a cup of tea? 20:05.321 --> 20:06.562 [SPEAKER_01]: There's lots of diagrams. 20:06.923 --> 20:07.684 [SPEAKER_01]: It's pretty amazing. 20:07.724 --> 20:13.272 [SPEAKER_01]: You learn a lot about the body, but you learn a lot about alcohol and how it can increase the risk of breast cancer specifically. 20:13.292 --> 20:19.101 [SPEAKER_01]: There is a well-established connection between alcohol consumption and the development of breast cancer. 20:19.081 --> 20:21.326 [SPEAKER_01]: We know that there's correlation and causation. 20:21.386 --> 20:23.771 [SPEAKER_01]: There is enough research there to suggest it. 20:24.131 --> 20:33.431 [SPEAKER_01]: God bless you if you're listening to this and you're drinking alcohol, but we know that there is a risk in the development of breast cancer associated with the amount of alcohol you're drinking and even light drinking. 20:33.471 --> 20:37.900 [SPEAKER_01]: So one a day can increase your likelihood of developing breast cancer by 14% less. 20:37.880 --> 20:41.526 [SPEAKER_01]: Let me see if I can remember these at the top of my head because they don't have my notes in front of me. 20:41.826 --> 20:45.892 [SPEAKER_01]: Correct me in the comments if I get any of these wrong and refer back to my alcohol podcast. 20:46.153 --> 20:53.965 [SPEAKER_01]: But a baseline likelihood of women developing breast cancer is 13% Light drinking so one a day increases it to 14%. 20:53.945 --> 20:59.957 [SPEAKER_01]: I believe moderate drinking, which is defined by one to two drinks per day or up to two drinks per day. 20:59.977 --> 21:10.519 [SPEAKER_01]: I think it's like 23 to 35 percent and heavy drinking goes up to about 60 to 80 percent, which is three up to three drinks or more than three drinks per day. 21:10.769 --> 21:17.579 [SPEAKER_01]: And it doesn't mean that like if you don't drink at all and then you have three drinks that it's increased your risk of breast cancer by 60 to 80 percent. 21:17.639 --> 21:19.081 [SPEAKER_01]: That's just not how it works. 21:19.121 --> 21:20.943 [SPEAKER_01]: This is if you're drinking every single day. 21:20.963 --> 21:31.258 [SPEAKER_01]: And the reason why alcohol increases the likelihood of developing breast cancers so significantly is because alcohol increases extra dial, serum, extra dial by three times. 21:31.238 --> 21:43.398 [SPEAKER_01]: And this is this is just non-descript really when we look at the studies where looking at women who are on combined oral contraceptives who are cycling and they're not on any target of hormone birth control. 21:43.698 --> 21:48.927 [SPEAKER_01]: Women who are on HRT who are perimenopausal, perimenopausal women who are not on HRT. 21:48.907 --> 22:01.299 [SPEAKER_01]: It doesn't matter, when we give each of these women in these different cohorts, if they have a drink of alcohol, one standard drink, which is about 5 to 10% alcohol, we generally see that estradiol trickles. 22:01.379 --> 22:05.329 [SPEAKER_01]: So if you're ovulating, it's going to be around 250 to 300. 22:05.309 --> 22:06.551 [SPEAKER_01]: It'll go up to 900. 22:06.591 --> 22:09.777 [SPEAKER_01]: And so that's what we saw with women who are on HRT specifically. 22:09.837 --> 22:15.106 [SPEAKER_01]: One woman went up to about 1080 females per milliliter, which is pretty significant. 22:15.426 --> 22:21.336 [SPEAKER_01]: And so the reason why is because alcohol uses the same enzyme to go out of the liver. 22:21.356 --> 22:23.219 [SPEAKER_01]: So you'll live basically, cleans up the blood. 22:23.319 --> 22:28.448 [SPEAKER_01]: It sees alcoholist toxic and it'll turn it into a settle out of hide and then it to acetate. 22:28.428 --> 22:35.617 [SPEAKER_01]: in order to do that, it uses a specific enzyme that our body also needs to use to get estrogen out of the system. 22:36.017 --> 22:38.620 [SPEAKER_01]: So if your body is going okay, hang on a second. 22:38.680 --> 22:42.024 [SPEAKER_01]: I've got this alcohol and I've also got this astrodial. 22:42.505 --> 22:50.875 [SPEAKER_01]: I'm going to recognize this astrodial as possibly dangerous, but what's more dangerous, I need to get out of the body sooner is this alcohol. 22:50.855 --> 22:56.084 [SPEAKER_01]: And so I'm going to focus on getting rid of this alcohol, which means Estrodial stays in the body longer. 22:56.404 --> 22:57.446 [SPEAKER_01]: What causes breast cancer? 22:57.466 --> 23:00.150 [SPEAKER_01]: What's highly associated with the development of breast cancer? 23:00.491 --> 23:01.352 [SPEAKER_01]: High Estrodial. 23:01.733 --> 23:02.494 [SPEAKER_01]: So that's why. 23:02.855 --> 23:10.247 [SPEAKER_01]: But I think this is really interesting because we're generally seeing the alcohol industry is decreasing quite significantly. 23:10.227 --> 23:29.289 [SPEAKER_01]: So at the moment, the alcohol industry generates about $35 billion per year in Gen X, which is a kind of like a year group above me, I'm a millennial, that 25 to 30 billion in millennials, and it only makes a staggering $5 billion from Gen Z. 23:29.569 --> 23:35.896 [SPEAKER_01]: So this is great, we're generally seeing interest and consumption of alcohol decreasing really significantly. 23:36.237 --> 23:39.981 [SPEAKER_01]: So a 25 to 30 billion decrease 23:39.961 --> 23:42.266 [SPEAKER_01]: from Millennials to Gen Z, that's amazing. 23:42.527 --> 23:47.718 [SPEAKER_01]: If you're a Gen Z annual listening to this, I love you so much, you're so before your time, never touch alcohol, it's toxic. 23:48.260 --> 23:57.801 [SPEAKER_01]: But it think it's really interesting that even though we're seeing alcohol with consumption is decreasing quite significantly at least in younger populations, so Gen Z populations. 23:57.781 --> 24:01.105 [SPEAKER_01]: we're still seeing an increase in the incidence of breast cancer development. 24:01.466 --> 24:08.835 [SPEAKER_01]: And so I would assume our behold dependent breast cancer incidence is probably in that millennial group, because we're still drinking quite a lot. 24:09.055 --> 24:13.981 [SPEAKER_01]: But another lifestyle and environmental exposure that we see is obesity in overweight. 24:14.021 --> 24:17.926 [SPEAKER_01]: So generally, a higher the MI, I know a BMI is really problematic, okay? 24:17.946 --> 24:20.970 [SPEAKER_01]: It doesn't account for your body mass. 24:20.950 --> 24:21.771 [SPEAKER_01]: constitution. 24:21.852 --> 24:24.356 [SPEAKER_01]: So your bone mass, your muscle mass and your fat mass. 24:24.396 --> 24:30.006 [SPEAKER_01]: Like if I if I did maybe am I right now, it might say I'm a little bit overweight because I have more muscle mass. 24:30.226 --> 24:33.812 [SPEAKER_01]: But if you go and do a dexter scan, it's it's very obvious I'm very healthy. 24:33.892 --> 24:35.735 [SPEAKER_01]: So I know BMI is not ideal. 24:35.836 --> 24:45.252 [SPEAKER_01]: I just have to say that at the outset, because everyone's upset at the MI, but when we look at populations statistics, and when we're looking at the instance of overweight no obesity, it is a really, really helpful tool. 24:45.332 --> 24:45.372 [SPEAKER_01]: So 24:45.352 --> 24:47.014 [SPEAKER_01]: So I'm just going to read a few stats. 24:47.175 --> 24:52.783 [SPEAKER_01]: I've got stats for USA, Brazil, South Africa, Australia, Germany, India, and Nigeria. 24:53.164 --> 25:01.076 [SPEAKER_01]: I just wanted to get a few different countries from different continents in the world to kind of highlight what trends are doing across different continents and different groups in the world. 25:01.316 --> 25:09.368 [SPEAKER_01]: The global average of adult women who are overweight, which is at the MI of over 25 is 44%. 25:09.668 --> 25:15.298 [SPEAKER_01]: The obese cohort is 18.5% worldwide women. 25:15.318 --> 25:18.063 [SPEAKER_01]: 44% of women worldwide or over eight. 25:18.083 --> 25:21.228 [SPEAKER_01]: 18.5% of women are obese. 25:21.649 --> 25:23.713 [SPEAKER_01]: So that's global female obesity rates. 25:24.033 --> 25:30.124 [SPEAKER_01]: In the USA, overseeing over weight is 72% and obese is 46%. 25:30.104 --> 25:42.038 [SPEAKER_01]: We're seeing in Brazil it's 60% to 65% over weight and 30% to 35% or obese in South Africa, 67% of women are overweight and 25:42.828 --> 25:52.462 [SPEAKER_01]: 47 percent of women are obese in Australia, 70 percent of women are overweight and 32 percent of women are obese. 25:52.982 --> 26:03.317 [SPEAKER_01]: In Germany, 55 percent of women are overweight and 19 percent are obese in India and 2 to 25 percent of women are overweight and 8 to 8. 26:03.297 --> 26:05.602 [SPEAKER_01]: and 8% to 10% are obese. 26:05.962 --> 26:13.878 [SPEAKER_01]: And in Nigeria, a country in Africa, it is 20% to 30% of women are overweight and 8% to 10% are obese. 26:14.179 --> 26:18.808 [SPEAKER_01]: I just want you to gauge a few of those, just to understand that. 26:18.788 --> 26:21.171 [SPEAKER_01]: This is mostly a westernized problem. 26:21.371 --> 26:31.183 [SPEAKER_01]: We're not seeing overweight no obesity as such a huge prevalent issue in Southeast Asia and some African countries, but we are seeing it changing those countries as well. 26:31.243 --> 26:33.065 [SPEAKER_01]: It's not so much of a Western issue anymore. 26:33.105 --> 26:37.049 [SPEAKER_01]: Those countries are trending towards more obesity and more overweight. 26:37.170 --> 26:41.114 [SPEAKER_01]: It might be thinking, okay, Australia's 70% overweight and 32% obese. 26:41.274 --> 26:43.497 [SPEAKER_01]: There is a little bit of overlap here. 26:43.477 --> 26:50.726 [SPEAKER_01]: I'm going to list all of the stats that I'm using in the sources as well, so you can reach the research this yourself and double check me as well. 26:51.347 --> 26:53.390 [SPEAKER_01]: If I'm wrong in anything, please let me know in the comments. 26:53.670 --> 26:56.234 [SPEAKER_01]: This also associates with physical activity. 26:56.574 --> 27:09.771 [SPEAKER_01]: So a decrease in physical activity increases the risk of branch cancer because that, as we remember, releases left in and extra dial and extra dial increases the risk of the development of breast cancer. 27:09.751 --> 27:16.083 [SPEAKER_01]: So again, for United States, we're seeing 40% of women are insufficiently active. 27:16.363 --> 27:19.809 [SPEAKER_01]: In Brazil, 40% to 60% of women are inactive. 27:20.190 --> 27:23.556 [SPEAKER_01]: South Africa, 42%, 50% of women are inactive. 27:23.716 --> 27:27.664 [SPEAKER_01]: In Australia, it's 32% to 35% of women are inactive. 27:27.924 --> 27:32.232 [SPEAKER_01]: In India, it's 30% to 45% of women are inactive. 27:32.212 --> 27:36.696 [SPEAKER_01]: and in Nigeria, it's 20% to 30% of women are inactive. 27:36.976 --> 27:38.237 [SPEAKER_01]: So, it's generally seeing, right? 27:38.477 --> 27:50.588 [SPEAKER_01]: A trend where we're seeing if we are overweight and we are obese, we're also going to be more likely to be inactive as well, which is almost a self-fulfilling prophecy, if you're not active, you're going to gain more weight. 27:50.648 --> 27:52.810 [SPEAKER_01]: If you gain more weight, it's harder for you to be active. 27:52.930 --> 27:57.034 [SPEAKER_01]: And again, we're seeing this and mostly in westernised, English speaking countries. 27:57.374 --> 28:02.218 [SPEAKER_01]: Another risk factor that increases the risk of breast cancer 28:02.198 --> 28:03.901 [SPEAKER_01]: Aping counts. 28:03.921 --> 28:04.963 [SPEAKER_01]: It's still counts. 28:05.344 --> 28:10.333 [SPEAKER_01]: I know it's like 90% better than smoking, but it's still nicotine. 28:10.714 --> 28:13.158 [SPEAKER_01]: It's still addictive, and it still has risks. 28:13.599 --> 28:23.818 [SPEAKER_01]: And the more and more we find out about vaping, the more and more we know, there are risks, and there might be slightly less than smoking your traditional cigarette, but they are just different risks. 28:23.798 --> 28:24.139 [SPEAKER_01]: right. 28:24.440 --> 28:33.783 [SPEAKER_01]: So I wouldn't recommend vaping unless you are smoking cigarettes and tobacco and you're wanting to give up and you need something to help you because nicotine is very very addictive. 28:33.903 --> 28:40.660 [SPEAKER_01]: Yes, go to vaping but your aim shouldn't just be to keep vaping, your aim should be to not stock smoking altogether. 28:40.640 --> 28:44.806 [SPEAKER_01]: I want to read out the stats of percentages of adult women who smoke. 28:45.287 --> 28:47.650 [SPEAKER_01]: So in the US, it's 10 to 11 percent. 28:48.110 --> 28:50.193 [SPEAKER_01]: Brazil, it's 10 to 15 percent. 28:50.354 --> 28:52.577 [SPEAKER_01]: South Africa, it's 11.5 percent. 28:52.857 --> 28:54.439 [SPEAKER_01]: Australia, it's 12 percent. 28:54.980 --> 28:57.343 [SPEAKER_01]: Germany, it's 19 to 20 percent. 28:58.165 --> 28:59.947 [SPEAKER_01]: India, it's 13 to 15. 29:00.047 --> 29:03.492 [SPEAKER_01]: And Nigeria, it is 3 to 6 percent. 29:03.640 --> 29:07.204 [SPEAKER_01]: So we're generally seeing kind of low percentages there, which is really great. 29:07.224 --> 29:14.371 [SPEAKER_01]: We would be wonderful to see those percentages look like under 10 under 5, maybe even 0%, that would be really wonderful. 29:14.731 --> 29:24.321 [SPEAKER_01]: But if you smoke, if you're inactive and if you're overweight, the incidence of you developing breast cancer is significant, even if you don't have genetic factors like the Brackle 1 and Brackle 2 gene. 29:24.741 --> 29:28.585 [SPEAKER_01]: I spoke earlier in the podcast about the risk of radiation to the chest. 29:28.565 --> 29:35.498 [SPEAKER_01]: and how actually scanning the breast cancer tissue can increase that risk radiation comes with risk. 29:35.518 --> 29:47.299 [SPEAKER_01]: It's always going to come with risk and we know that there's more risk of it being associated with the development of breast cancer in women under the age of 30 who are having their breast scanned. 29:47.279 --> 29:58.658 [SPEAKER_01]: Which is why when a GP is talking to about breast cancer, they're going to run you through lots of different tests and diagnostic tools before they get to radiation, because that is a risk there. 29:59.019 --> 30:04.848 [SPEAKER_01]: But no one's getting, no one's going and getting radiation every single year, unless they have like that bracket 1 and bracket 2. 30:05.249 --> 30:08.815 [SPEAKER_01]: And that risk is something you need to talk to your GP about. 30:08.795 --> 30:26.557 [SPEAKER_01]: If you have multiple first degree family members who had aggressive breast cancer, the risk associated with radiation and the benefit of you being able to detect breast cancer development early, the risk benefit is going to be a little bit skewed for you. 30:26.577 --> 30:30.482 [SPEAKER_01]: There might be more benefit associated with that than risk. 30:30.462 --> 30:44.880 [SPEAKER_01]: If someone doesn't have the BRCA1 and BRCA2 and if someone is physically active, doesn't smoke, doesn't drink, is at weight, then the risk associated with the radiation under the age of 30 is going to be higher for you. 30:45.000 --> 30:55.153 [SPEAKER_01]: So that's something that you need to figure out with your GP and you need to do that risk risk benefit ratio, radiation and like figuring out if you do have breast cancer and early detection. 30:55.133 --> 31:01.339 [SPEAKER_01]: is one of the most amazing tools that we have for the treatment of breast cancer and there is benefit to it, but I'm not saying it comes without risks. 31:01.879 --> 31:02.820 [SPEAKER_01]: I have to just say that. 31:03.020 --> 31:05.823 [SPEAKER_01]: I will say we have other early detection devices. 31:05.883 --> 31:10.267 [SPEAKER_01]: So ultrasound and MRI is a really, really useful for early detection. 31:10.487 --> 31:17.774 [SPEAKER_01]: And maybe one of the reasons why we're seeing more incidences of breast cancer in younger populations is because they are testing earlier. 31:17.814 --> 31:21.698 [SPEAKER_01]: Like I know for sure, my mother's generation 31:21.678 --> 31:25.083 [SPEAKER_01]: you know, their ultra-sounds and MRIs on their breast every single year. 31:25.244 --> 31:26.646 [SPEAKER_01]: They weren't doing genetic testing. 31:27.046 --> 31:31.093 [SPEAKER_01]: They were just getting cancer later in life because it was developing for a few years. 31:31.473 --> 31:33.376 [SPEAKER_01]: So there is a bit of an argument around that. 31:33.416 --> 31:41.509 [SPEAKER_01]: Maybe the incidence is increasing because women are testing more, but just anecdotally talking about my circle that are kind of health conscious. 31:41.489 --> 31:46.455 [SPEAKER_01]: have good doctors and active and help the and do all of these things. 31:46.655 --> 31:49.979 [SPEAKER_01]: I don't know many people who are going out and getting early detection breast testing. 31:50.039 --> 31:52.742 [SPEAKER_01]: So I'm not sure how much the argument would stand up. 31:52.762 --> 31:57.207 [SPEAKER_01]: Okay, so we're talking about the risks associated with breast cancer and its development. 31:57.568 --> 32:01.192 [SPEAKER_01]: How can we decrease the likelihood of us developing breast cancer? 32:01.533 --> 32:02.414 [SPEAKER_01]: Here are a few things. 32:02.534 --> 32:04.476 [SPEAKER_01]: So number one, physical activity. 32:04.456 --> 32:10.863 [SPEAKER_01]: a 10 to 17% lower risk of breast cancer for the most physically active women compared to the least active. 32:11.283 --> 32:18.450 [SPEAKER_01]: So you can decrease your chances of developing breast cancer by 10 to 70% if you are physically active. 32:18.831 --> 32:24.957 [SPEAKER_01]: And so that means like going to the gym two to three days a week and maybe walking every single day. 32:25.237 --> 32:33.045 [SPEAKER_01]: That's pretty moderate to low activity levels. 32:33.025 --> 32:37.950 [SPEAKER_01]: That might look like 250 minute walks and walking around the house and doing chores and running errands. 32:38.331 --> 32:45.078 [SPEAKER_01]: I think that's a pretty nice entry point and then on top of that going to the gym for me I go to the gym a lot and I'm quite active. 32:45.498 --> 32:47.921 [SPEAKER_01]: So I go to the gym maybe four to six times a week. 32:48.221 --> 32:49.162 [SPEAKER_01]: But you don't have to do that. 32:49.242 --> 32:51.284 [SPEAKER_01]: You can just go to the gym two to three times a week. 32:51.665 --> 32:53.426 [SPEAKER_01]: It doesn't have to be really intense. 32:53.446 --> 32:55.148 [SPEAKER_01]: You can just be there for 45 minutes. 32:55.268 --> 32:59.413 [SPEAKER_01]: That's going to decrease your risk of developing breast cancer significantly. 32:59.673 --> 33:00.754 [SPEAKER_01]: Just walking. 33:00.734 --> 33:01.335 [SPEAKER_01]: alone. 33:01.435 --> 33:12.812 [SPEAKER_01]: What I just said before, if you go for 250 minute walks, that decreases your risks of developing breast cancer by 14% in comparison to if you didn't exercise at all. 33:13.193 --> 33:18.861 [SPEAKER_01]: So if you're inactive and you have very low activity levels at the moment, just going for a walk, 33:18.841 --> 33:23.887 [SPEAKER_01]: Every single day is going to decrease your likelihood of developing breast cancer pretty significantly. 33:23.907 --> 33:25.088 [SPEAKER_01]: And that's a nice entry point. 33:25.108 --> 33:26.770 [SPEAKER_01]: I feel like that's a nice way to get into it. 33:27.030 --> 33:29.813 [SPEAKER_01]: That's where most women start is just going for a hop-go walk. 33:30.154 --> 33:33.417 [SPEAKER_01]: That's going to decrease your incidence of develop in breast cancer significantly. 33:33.437 --> 33:34.258 [SPEAKER_01]: So please start there. 33:34.338 --> 33:36.060 [SPEAKER_01]: Please let's just be a little bit active. 33:36.281 --> 33:48.274 [SPEAKER_01]: Some observational studies suggest that there is actually a 25 to 30% lower risk when comparing to regular exercise patterns versus low activity 33:48.254 --> 33:56.586 [SPEAKER_01]: 10 to 17 or 25 to 30% lower risk if you're comparing to no activity at all to moderate high levels of activity. 33:56.887 --> 33:58.789 [SPEAKER_01]: Number two, alcohol consumption. 33:58.849 --> 34:01.253 [SPEAKER_01]: You knew it was coming, you knew I was going to say alcohol. 34:01.473 --> 34:04.898 [SPEAKER_01]: Regular alcohol intake is associated with an increased risk. 34:05.079 --> 34:10.066 [SPEAKER_01]: So there is again, 13% baseline risk of women developing breast cancer. 34:10.486 --> 34:14.312 [SPEAKER_01]: It goes up to 14 with 34:14.292 --> 34:16.115 [SPEAKER_01]: with moderate and high drinking. 34:16.135 --> 34:20.542 [SPEAKER_01]: And heavy drinking is defined in the literature as three or more drinks a day. 34:20.883 --> 34:22.445 [SPEAKER_01]: I know a lot of people who drinking that much. 34:22.706 --> 34:25.610 [SPEAKER_01]: So pretty simple, reduce your alcohol intake. 34:25.971 --> 34:26.852 [SPEAKER_01]: Super, super simple. 34:27.353 --> 34:39.152 [SPEAKER_01]: There are so many options for non-alcoholic drinking at the moment that, you know, I know if you understand if you like the taste about alcohol, there are drinks that you can drink that kind of emulate that taste. 34:39.132 --> 34:49.280 [SPEAKER_01]: And if you don't like the taste of alcohol like why are you drinking alcohol anyway, most places you can go out now have non alcoholic options and you can enjoy those and they don't give you a hangover. 34:49.340 --> 34:54.635 [SPEAKER_01]: They're not drinking improves your sleep and it decreases the risk of developing breast cancer as well. 34:54.735 --> 34:55.116 [SPEAKER_01]: So 34:55.096 --> 35:14.657 [SPEAKER_01]: exercise and not drinking alcohol to really easy cheap sometimes free these options are free you don't have to drink anything you don't have to drink alcohol and walking is free you can walk anywhere you can do to some type of exercise at home these are really really easy accessible ways that we can decrease our risk of developing breast cancer 35:14.637 --> 35:18.967 [SPEAKER_01]: number three is reducing body fat and overall body weight. 35:19.068 --> 35:28.069 [SPEAKER_01]: So if you're overweight or obese, you should be aiming to every day to decrease your fat percentage and increase your muscle mass. 35:28.089 --> 35:30.855 [SPEAKER_01]: And that's going to increase your osteoblast activity. 35:30.876 --> 35:32.359 [SPEAKER_01]: So you have less access. 35:32.339 --> 35:34.542 [SPEAKER_01]: So you have a less chance of breaking your hip when you're 85. 35:35.082 --> 35:41.390 [SPEAKER_01]: And if you listen to that podcast that I had with Dr. Alyssa Olnick, who has her PhD in exercise physiology, please go and listen to that. 35:41.710 --> 35:51.862 [SPEAKER_01]: If you don't know where to start her YouTube is incredible, she teaches you how to put weights on your equipment that you're using what exercises to do and how to do it safely as well. 35:51.902 --> 35:53.824 [SPEAKER_01]: So that's a really great way to start. 35:53.804 --> 35:59.513 [SPEAKER_01]: doing a calorie deficit under the guidance of a nutritionist and a dietitian is really great. 35:59.713 --> 36:02.037 [SPEAKER_01]: Please don't aim for 1,200 calories a day. 36:02.097 --> 36:04.901 [SPEAKER_01]: That's what a total of knees you don't need to starve yourself. 36:05.262 --> 36:10.450 [SPEAKER_01]: But if we are overweight no beast, there is a higher likelihood of the development of breast cancer. 36:10.811 --> 36:19.845 [SPEAKER_01]: There are a lot of like dietitians and nutritionists that I'm seeing online specifically on Instagram at the moment saying that there is no risk associated 36:19.825 --> 36:24.410 [SPEAKER_01]: And that's because we have research saying that there's risk associated with being underweight. 36:24.790 --> 36:35.041 [SPEAKER_01]: And so these people are reading that research and saying, well, the modified risk factor associated with being underweight is higher than being overweight. 36:35.401 --> 36:37.584 [SPEAKER_01]: So that means being overweight is safe. 36:37.604 --> 36:39.085 [SPEAKER_01]: No, we know that that's not true. 36:39.125 --> 36:42.629 [SPEAKER_01]: There's hundreds of years of research to disprove that. 36:42.689 --> 36:46.693 [SPEAKER_01]: And when we talk about breast cancer development, being overweight or obese is one of the 36:46.673 --> 36:50.297 [SPEAKER_01]: most important, modifiable risk factors that you can be working with. 36:50.637 --> 37:02.951 [SPEAKER_01]: So eating a whole food diet, working with a nutritionist or a dietitian to decrease your weight and working on muscle mass, to increase your muscle mass, so you can increase your bone density. 37:02.991 --> 37:08.918 [SPEAKER_01]: That's going to give you so many lifestyle factors that are going to improve your life over the long term. 37:08.898 --> 37:14.931 [SPEAKER_01]: And not only is it going to decrease the incidence of breast cancer is going to decrease the incidence of all cause mortality. 37:15.252 --> 37:20.925 [SPEAKER_01]: And it's going to increase your longevity and your life expectancy and the quality of life that you have as well. 37:21.386 --> 37:27.700 [SPEAKER_01]: Because what we're seeing is that women, although they live longer than men, they ask sicker for longer as well. 37:27.680 --> 37:31.525 [SPEAKER_01]: going on from that genetic testing is really important. 37:31.565 --> 37:38.153 [SPEAKER_01]: So harmful mutations in your record 1 and your record 2 genes, they greatly elevate baseline lifetime risk. 37:38.173 --> 37:47.124 [SPEAKER_01]: So 50 to 65% of record 1 and 40 to 50% of women with the record 2 will develop breast cancer by age 70. 37:47.204 --> 37:50.768 [SPEAKER_01]: So if you do that genetic testing earlier, 37:50.748 --> 37:51.669 [SPEAKER_01]: and you go okay cool. 37:52.029 --> 38:10.968 [SPEAKER_01]: I need to do the risk, risk benefit association on MRIs, ultra-sounds and radiation for breast cancer and then I need to go and make that decision with my health provider on how we can detect breast cancer because I know I'm at a higher risk and I also know if I have that genetic testing, I'm a little bit overweight or can need to work on that. 38:10.988 --> 38:13.091 [SPEAKER_01]: I'm a little bit inactive, I need to work on that. 38:13.311 --> 38:15.473 [SPEAKER_01]: Voice smoke or drink, I need to work on that too. 38:15.453 --> 38:25.810 [SPEAKER_01]: So, if you know that, it can give you a really nice impetus to move forward and make those really beautiful lifelong decisions for yourself to decrease your risk of developing breast cancer, especially as a young woman. 38:25.930 --> 38:33.242 [SPEAKER_01]: Going on from early detection and screening, so organised mammographic screening, so regular mammogram, so one per year, 38:33.222 --> 38:40.793 [SPEAKER_01]: has been associated with a 20 to 45% reduction in breast cancer mortality in multiple trials and population studies. 38:40.893 --> 38:47.483 [SPEAKER_01]: If you're in Australia, the boo bus comes around and you go and have your mammogram in the bus for free. 38:47.944 --> 38:51.008 [SPEAKER_01]: So please go and find the breast cancer organization website. 38:51.028 --> 38:54.133 [SPEAKER_01]: I'll put them in the show notes below as well so you can find them. 38:54.113 --> 39:03.087 [SPEAKER_01]: And if you're in Australia, you should be able to find the bus and they will tell you when they're going to be in your local town or they can connect you with a GP that can scan you for this as well. 39:03.107 --> 39:11.901 [SPEAKER_01]: It's really important to please go and test your breasts and go and have a mammogram every now and then and if you have your bracket one and bracket two, it's going to be more frequently as well. 39:12.162 --> 39:20.475 [SPEAKER_01]: But it's not going to decrease the risk of developing breast cancer, but it's going to decrease the risk of you dying from breast cancer by 25 to 40%. 39:20.455 --> 39:21.917 [SPEAKER_01]: So that's pretty great, right? 39:22.277 --> 39:24.340 [SPEAKER_01]: And I feel like that's pretty accessible as well. 39:24.420 --> 39:26.103 [SPEAKER_01]: Hopefully it's accessible in your country. 39:26.263 --> 39:38.058 [SPEAKER_01]: Let's move on to a specific compound that can decrease the risk of developing breast cancer and even the treatment of breast cancer alongside things like radiotherapy and chemotherapy and even surgery is mucher. 39:38.179 --> 39:39.761 [SPEAKER_01]: You know I love mucher. 39:40.121 --> 39:43.746 [SPEAKER_01]: Every time now and then I try and lean off and take a break because I don't want to have that much 39:43.726 --> 39:45.569 [SPEAKER_01]: caffeine, but I always come back. 39:45.729 --> 39:46.771 [SPEAKER_01]: I love her so much. 39:47.171 --> 39:50.416 [SPEAKER_01]: I saw someone saying that much of love is a natural born liars. 39:50.737 --> 39:55.844 [SPEAKER_01]: You're just not drinking the right matcha, but let's talk about the science behind this incredible tea. 39:56.205 --> 40:03.456 [SPEAKER_01]: When we look at human and epidemiological studies in a metaanalysis of population studies, they found that women with higher green tea consumption. 40:03.436 --> 40:13.715 [SPEAKER_01]: had about a 19% lower risk of developing breast cancer in some case control studies, although cohorts studies did not show that statistical significant. 40:14.076 --> 40:24.215 [SPEAKER_01]: When we look at the another review, they recorded that green tea reduced breast cancer incidents only in about 3%, but it did show a 19% reduction in reoccurrence. 40:24.456 --> 40:26.760 [SPEAKER_01]: So, how can Marcha do this? 40:26.740 --> 40:42.184 [SPEAKER_01]: So green tea and marcha so marcha is green tea so how marcha is grown basically as you have your basic green tea plant and what green tea is how it's usually found is it's basically out and open fields and then you chop the tea leaves you dry the tea leaves and then. 40:42.164 --> 41:01.489 [SPEAKER_01]: You either put it into tea bags as like a loose leaf tea, but with matcha you're taking that green tea leaf you're letting it grow to a certain amount and then you're covering it up with I think it's a black hashian bags or it's undercover and what this does to the green tea plant it forces it to 41:01.469 --> 41:06.234 [SPEAKER_01]: make more of these different compounds so it can catch light and make energy out of it. 41:06.654 --> 41:10.218 [SPEAKER_01]: So the leaf becomes incredibly green. 41:10.238 --> 41:17.286 [SPEAKER_01]: It becomes very, very full of chlorophyll, which is how plants make energy from sun and water. 41:17.526 --> 41:29.839 [SPEAKER_01]: And mushroom green tea, specifically contain high levels of catechins, especially EEG CGs, which show antioxidant and anti-prolifritate 41:29.819 --> 41:51.253 [SPEAKER_01]: So in vitro studies, so when we see a cancer cell in a petri dish, when we apply these compounds from green tea and marcher specifically, we can see it can regulate that cell and it stops that cell from becoming cancerous and from splitting continuously, which is how cancer grows and how it becomes malignant and can spread throughout the body basically. 41:51.233 --> 42:17.410 [SPEAKER_01]: The other strong evidence we have around a few things that you can do how you can eat and what you can consume to decrease the risk of developing breast cancer is number two a Mediterranean diet and so we're seeing generally a 15 to 25% lower breast cancer risk with high adherence to Mediterranean diet so high vegetables legumes fruits olive oil fish and low processed foods and red meat. 42:17.390 --> 42:26.949 [SPEAKER_01]: fiber intake, we're seeing a 5 to 8% decrease in the incidence of developing breast cancer in higher fiber diets, and that can be 25 to 35 grams per day. 42:27.249 --> 42:35.145 [SPEAKER_01]: And physiologically how this works is because basically your body takes extra dial E2 and it takes it into the liver. 42:35.125 --> 42:45.157 [SPEAKER_01]: an enzyme breaks it apart into three metabolites, your two four which go into your kidneys and you pee out and there's a 16 type metabolite. 42:45.277 --> 42:57.392 [SPEAKER_01]: This 16 type metabolite goes into your gallbladder and then it goes into your digestive system and it goes throughout your digestive system through your small and your large digestive system and then we actually poo out our estrogen. 42:57.852 --> 43:04.120 [SPEAKER_01]: And so this is why for women has estrogen dominance, she is more predisposed to constipation because 43:04.100 --> 43:10.128 [SPEAKER_01]: Her body is basically reabsorbing that estrogen metabolite into the blood system. 43:10.369 --> 43:14.955 [SPEAKER_01]: And that's pretty problematic, because it just means we have a higher and higher and higher load of a stradial. 43:15.256 --> 43:27.072 [SPEAKER_01]: And so what fiber does basically binds to all the waste products in your digestive system, it pulls it all together, holds it all together, and it stops it from being reabsorbed in the GI system, and we actually pass it out. 43:27.132 --> 43:32.520 [SPEAKER_01]: So that's why fiber decreases the risk of breast cancer 43:32.500 --> 43:52.879 [SPEAKER_01]: Some moderate evidence we have is a mega-free rich fish, so we're seeing a 10 to 15% lower risk in the development of breast cancers, eating a larger fish and maybe once a week because of the mercury content and smaller fish, like macrol and sardines, a couple of times a week can decrease the risk of developing breast cancer. 43:52.919 --> 43:54.541 [SPEAKER_01]: If you don't like seafood, don't worry. 43:54.921 --> 43:56.603 [SPEAKER_01]: You can take an omega-3 supplement. 43:56.983 --> 44:01.107 [SPEAKER_01]: So you can take 1,500 to even up to 3000 milligrams per day. 44:01.087 --> 44:19.743 [SPEAKER_01]: Another thing that's really interesting is the consumption of fighter estrogenic rich foods, so soy, for example, in the effect size we're seeing a 10 to 20 percent lower breast cancer risk in high consumers of soy, so in Japanese populations we see this, and a 25 to 30 percent lower reoccurrence risk in survivors. 44:19.863 --> 44:30.773 [SPEAKER_01]: So women have had breast cancer and they start consuming soy for fighter estrogenic rich foods, they will see a less reoccurrence of breast cancer by 25 to 30 percent. 44:30.753 --> 44:45.321 [SPEAKER_01]: Another one is vitamin D's, observational studies show a 10 to 20% lower risk with sufficient blood levels of serum vitamin D. So your functional levels usually sit around 60 to 100 and RCTs are mixed. 44:45.441 --> 44:53.757 [SPEAKER_01]: So really not definitive on vitamin D, but we do see a truck record of vitamin D being associated with lower risk of developing breast cancer generally. 44:53.737 --> 44:56.905 [SPEAKER_01]: Another one we need to talk about is shift work and sleep. 44:57.246 --> 45:04.725 [SPEAKER_01]: So women who have single women who are also mothers and women who are doing night shifts, all have something in common. 45:04.785 --> 45:09.838 [SPEAKER_01]: They are not sleeping enough and they all have an increased risk of the 45:09.818 --> 45:24.223 [SPEAKER_01]: breast cancer and we're seeing that long-term night shift work or an association with less sleep is associated with a 50 to 20% higher risk in some studies and that's because melatonin is being disrupted and melatonin is anti-cancer. 45:24.804 --> 45:30.173 [SPEAKER_01]: I'm not saying that if you have breast cancer for you, or at risk of breast cancer, it's starting taking a melatonin. 45:30.153 --> 45:30.634 [SPEAKER_01]: supplement. 45:30.654 --> 45:31.515 [SPEAKER_01]: I'm not saying that at all. 45:31.535 --> 45:33.939 [SPEAKER_01]: I'm saying, please regulate your sleep like cycles. 45:34.300 --> 45:40.270 [SPEAKER_01]: If you're doing shift work, please just decide on a regular sleep wake that you can stick to on your days off. 45:40.630 --> 45:52.069 [SPEAKER_01]: If you are a mother and you're going through a period of time where you're not sleeping enough, try and see what you can do with in your community so you can get more sleep and generally this is just a message to women that you need to sleep well. 45:52.410 --> 45:54.473 [SPEAKER_01]: Try and aim for at least 45:54.453 --> 45:56.857 [SPEAKER_01]: at least 8 hours a day. 45:56.897 --> 46:02.405 [SPEAKER_01]: And I'm saying per day because it might not be a night time if you're a mother, my heart goes out to you. 46:02.826 --> 46:10.759 [SPEAKER_01]: You're probably not getting 8 hours of sleep at night and that's okay, but if you can try and aim to get that throughout the day, that would be really great as a start during this period of time. 46:10.859 --> 46:16.748 [SPEAKER_01]: And if you're a shift workout trying to aim for a regular sleep wake cycle can be really protective against breast cancer as well. 46:16.728 --> 46:41.098 [SPEAKER_01]: There are other promising but not proven biological plausibility, supplements and things that you can take, maturing green tea as we discussed, cruciferous vegetables like broccoli, kale and so forth, we have seen a moderate and not positive and correlative decrease in the risk of developing breast cancer, that's because it binds to estrogen in the GI system by way of its fiber, and cruciferous vegetables also contain something called, 46:41.078 --> 46:49.793 [SPEAKER_01]: done daily methane, dim, which decreases the risk of estrogen in the body, recirculating in the body, because it helps you only to get rid of estrogen more efficiently. 46:50.134 --> 47:00.653 [SPEAKER_01]: Flexiids and ligands, because they contain more phytoestrogens, cocoon and turmeric, again, kind of help the liver get rid of excess estrogen, intimate at fasting, probiotics, as well. 47:00.873 --> 47:03.137 [SPEAKER_01]: So we have weak evidence on all of these. 47:03.117 --> 47:06.382 [SPEAKER_01]: Hopefully you'll be able to listen to this and put everything together. 47:06.402 --> 47:09.107 [SPEAKER_01]: I know it might not be possible for everyone to go. 47:09.127 --> 47:12.071 [SPEAKER_01]: Okay, I'm a mum right now and my baby's three months old. 47:12.472 --> 47:21.406 [SPEAKER_01]: I can't absolutely know that I'm going to be getting eight hours of sleep per day, but what I can do is swap out my caffeine in the morning so your coffee for much. 47:21.426 --> 47:23.750 [SPEAKER_01]: What I can do is work in more fibre. 47:23.790 --> 47:28.197 [SPEAKER_01]: What I can do is maybe take an omega-3 supplement and work on my physical activity. 47:28.177 --> 47:36.710 [SPEAKER_01]: I'm not saying that you need to do every single one of these things in your day to day, but if you could throughout listening to this, just add together a few percentages. 47:37.051 --> 47:48.328 [SPEAKER_01]: Go back and listen to this again and go, what can I do today to decrease my risk of the development of breast cancer and that might be doing a genetic test that might be increasing your physical activity, maybe starting to walk. 47:48.308 --> 47:59.707 [SPEAKER_01]: All of these little steps that you can take are going to add together and they're going to call them eight and decrease your risk of developing breast cancer, which is increasing every year. 47:59.747 --> 48:01.811 [SPEAKER_01]: Hopefully you enjoyed this podcast. 48:01.991 --> 48:12.409 [SPEAKER_01]: Please remember to like and subscribe if you enjoyed it and send it to a loved one so we can all decrease the risk of women developing breast cancer early in their lives. 48:13.064 --> 48:17.408 [SPEAKER_01]: Thank you so much for taking the time out of your busy day to listen to this episode. 48:17.508 --> 48:21.832 [SPEAKER_01]: If you loved it, please remember to like, subscribe and send to a loved one. 48:22.233 --> 48:32.943 [SPEAKER_01]: If you want to learn more from our quoruman, please check out the website at arquoruman.com.au where you can find a pothora of offerings like charts, masterclasses, courses, and organic clothing. 48:33.343 --> 48:41.991 [SPEAKER_01]: You can also head over to patreon.com slash arquoruman or substact.com slash arquoruman to join the community where you get weekly recipes, 48:41.971 --> 48:52.374 [SPEAKER_01]: articles and on the Patreon you get all of my podcasts in video form and you get to suggest and vote on all of my long form content like podcast and articles. 48:52.815 --> 48:59.490 [SPEAKER_01]: I hope you have a really beautiful morning, afternoon or evening wherever you are in the world and I will see you on the next episode.