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4: Processing the Truth: Meat and Colorectal Cancer! · Hustle Minds

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  Speaker 1: Ever get that feeling when you're grilling up a juicy
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  Speaker 1: steak and a tiny voice in the back of your
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  Speaker 1: head whispers, should I really be worried about this?
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  Speaker 2: Oh?
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  Speaker 1: Yeah, we're diving into that age old question today. Does
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  Speaker 1: red meat really increase your risk of colon cancer?
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  Speaker 2: It's a question with a surprising amount of nuance, it
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  Speaker 2: really is.
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  Speaker 1: And luckily for us, you have been digging through the
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  Speaker 1: research for this.
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  Speaker 3: Deep dive I have.
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  Speaker 1: We're talking about a twenty seventeen review published in Experimental
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  Speaker 1: Biology and Medicine.
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  Speaker 2: Right, that's right, And this review analyzed over forty different
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  Speaker 2: studies on red meat and colon cancer, so it gives
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  Speaker 2: us a much broader perspective than any single study ever could.
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  Speaker 1: Yeah, that's really helpful for something like this, it is. Okay,
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  Speaker 1: so let's break this down. Okay, the review really hones
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  Speaker 1: in on something called ham iron. Right now, I know
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  Speaker 1: that iron is in red meat, but what makes hem
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  Speaker 1: iron different?
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  Speaker 2: So hem iron is a specific type of iron, Okay,
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  Speaker 2: that's found in red meat, and it's been kind of
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  Speaker 2: a primary suspect and a lot of these colon cancer studies.
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  Speaker 2: But here's the catch. A lot of these studies use
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  Speaker 2: crazy high levels of hem like nine to twenty two
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  Speaker 2: times what you'd find in like a typical serving of steak.
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  Speaker 1: Wait, twenty two times, So we're talking about amounts that
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  Speaker 1: you would like practically never consume in real life, exactly.
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  Speaker 2: Like comparing an apple to a truckload of apples.
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  Speaker 1: Oh yeah.
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  Speaker 2: One study even used blood sausage as their like realistic
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  Speaker 2: source of heam blood sausage.
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  Speaker 1: Okay, so you're telling me that my weekend brunch just
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  Speaker 1: became a scientific study. Hinda, that's both concerning and intriguing
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  Speaker 1: at the same time, Right, But seriously, how can we
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  Speaker 1: take those findings seriously if they're based on such extreme amounts.
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  Speaker 2: That's a very valid point, and I think the amount
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  Speaker 2: of hem iron and blood sausage is in a whole
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  Speaker 2: different lead compared to a burger or a steak. Right,
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  Speaker 2: So those studies kind of raise more questions than the answer,
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  Speaker 2: especially when you consider how our gut plays into all
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  Speaker 2: of this. Right.
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  Speaker 1: We hear a lot about the importance of gut bacteria
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  Speaker 1: these days all the time. Has that fact turned to
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  Speaker 1: the equation?
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  Speaker 2: So your gut microbiota, all those bacteria living your gut,
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  Speaker 2: they're like this complex ecosystem, and they're crucial for colon health.
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  Speaker 3: Okay.
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  Speaker 2: And interestingly, some studies suggest that the positive changes in
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  Speaker 2: your gut bacteria that we get from fiber, okay, fruits, veggies,
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  Speaker 2: whole grains might actually counteract some of the potential downsides
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  Speaker 2: of red meat.
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  Speaker 1: So it's like a balancing act in our gut, eat
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  Speaker 1: our veggies. Maybe still enjoy a burger occasionally.
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  Speaker 2: In a way. Yes, And what's really fascinating is that
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  Speaker 2: it might not even be about having specific good or
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  Speaker 2: bad bacteria. It's more about the overall balance in your
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  Speaker 2: gut interesting, specifically the ratio of gram negative to gram
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  Speaker 2: positive bacteria.
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  Speaker 1: Okay, So it's not as simple as just red meat
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  Speaker 1: equals bad. There's a whole microscopic world influencing things.
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  Speaker 2: There is.
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  Speaker 1: But before I go build a shrine to fiber, this
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  Speaker 1: review did mention some limitations in the studies, right, Yeah,
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  Speaker 1: not everything is as cut and dry as it may seem.
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  Speaker 2: You're right, and these limitations are really crucial, I think
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  Speaker 2: to understanding the bigger picture. We can't just extrapolate from
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  Speaker 2: these studies and apply the findings directly to humans without
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  Speaker 2: considering the real world.
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  Speaker 1: Okay, so what kind of factors are we talking about
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  Speaker 1: that might be skewing the results.
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  Speaker 2: Well, a lot of these studies use purified diets, which
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  Speaker 2: are nothing like what people actually eat.
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  Speaker 3: Right, because who only eat steak?
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  Speaker 1: Unless you're a cartoon character, your diet is a bit
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  Speaker 1: more diverse than that exactly.
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  Speaker 2: For example, many of these studies use unrealistically low levels
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  Speaker 2: of calcium, Okay, which is important because calcium may actually
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  Speaker 2: reduce some of the negative effects that are associated with
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  Speaker 2: red meat.
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  Speaker 1: Really, yeah, so it's not just about counteracting the iron.
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  Speaker 1: Tell me more about this calcium connection.
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  Speaker 2: It's true.
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  Speaker 1: Yeah.
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  Speaker 2: One study even found that high calcium in the control
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  Speaker 2: group Okay, these were the animals not even getting the
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  Speaker 2: high heen actually increase the number of precancerous lesions. Wow.
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  Speaker 2: So it really highlights how important context is.
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  Speaker 3: Okay, so context is key.
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  Speaker 1: We've got to look at the whole picture, not just
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  Speaker 1: single out red meat, but besides calcium, what other factors
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  Speaker 1: might be playing a protective role here.
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  Speaker 3: It's like they always say, it's.
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  Speaker 1: Complicated, it is, But seriously, I'm starting to see that
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  Speaker 1: this red meat and colon cancer connection has a lot
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  Speaker 1: more layers than I think.
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  Speaker 2: I realized it does. And you know, one of the
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  Speaker 2: biggest takeaways for me from this review was the importance
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  Speaker 2: of looking beyond just hem iron. Right.
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  Speaker 1: We've talked about calcium, but what about other things we eat?
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  Speaker 1: Could they be affecting the results of these studies too.
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  Speaker 2: Absolutely, And a lot of research doesn't fully account for
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  Speaker 2: the sheer variety of compounds we consume in just a
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  Speaker 2: typical meal. Yeah, vitamin's, minerals, antioxidants, even how the food
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  Speaker 2: is cooked, right, it all plays a role.
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  Speaker 1: It's a good reminder that we're not living on these
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  Speaker 1: purified diets in a lab. Speaking of which we briefly
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  Speaker 1: touched on cooking methods earlier. Yeah, does how we cook
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  Speaker 1: our meat really affect cancer risk?
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  Speaker 2: It can, Okay. The review highlighted that like cooking meat
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  Speaker 2: at really high temperatures like grilling or frying, can create
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  Speaker 2: compounds that have been linked to an increased risk of cancer.
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  Speaker 1: Okay, So maybe swapping out those grill marks for a
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  Speaker 1: roast in the oven every now and then isn't a
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  Speaker 1: bad idea.
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  Speaker 2: It's something to consider for sure, Okay. And this actually
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  Speaker 2: ties back into the importance of looking at dietary patterns
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  Speaker 2: as a whole okay, rather than just demonizing specific.
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  Speaker 3: Foods, so zoom ountains see the whole picture exactly.
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  Speaker 2: So instead of getting bogged down in whether or not
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  Speaker 2: a single steak will send you running to the doctor, right,
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  Speaker 2: think about what else is on your plate consistently.
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  Speaker 3: Okay?
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  Speaker 2: Are you eating a variety of fruits and vegetables. Are
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  Speaker 2: you getting in a fiber from sources like whole grains
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  Speaker 2: and legumes.
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  Speaker 1: This is starting to feel less like a red meat
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  Speaker 1: witch hunt and more like a friendly reminder to just
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  Speaker 1: eat our veggies.
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  Speaker 2: That's a really good way to put it, Okay, And
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  Speaker 2: remember all those other components of a healthy diet. They
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  Speaker 2: can work together to offset potential risks from meat. We
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  Speaker 2: see this with a fiber example. And there's also interesting
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  Speaker 2: research on resistant starch.
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  Speaker 3: Oh yeah, resistant starch.
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  Speaker 1: We did a deep dive on fiber a while back,
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  Speaker 1: all about keeping things moving, if you know what I mean.
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  Speaker 1: But resistant starch sounds a bit more resistant.
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  Speaker 2: It's a type of fiber that's well resistant to digestion
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  Speaker 2: in the small intestine. Okay, So it actually ferments in
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  Speaker 2: the colony, creating beneficial byproducts that may actually help protect
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  Speaker 2: against cancer.
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  Speaker 1: Okay, So It's not just about bulk, it's about what
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  Speaker 1: those fibers are doing in our gut. So more beans
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  Speaker 1: with my steak, got it?
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  Speaker 2: Not a bad idea? Yeah, there's research showing that including
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  Speaker 2: resistance starch alongside red meat can actually reduce DNA damage
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  Speaker 2: in the colon.
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  Speaker 1: Now, that's what I'm talking about, turning a potentially risky
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  Speaker 1: meal into a health conscious choice.
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  Speaker 2: Right.
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  Speaker 3: I love it when a plan comes together.
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  Speaker 2: It's all about finding that balance. And speaking of balance,
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  Speaker 2: you mentioned earlier how everyone's gut is different. That's another
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  Speaker 2: factor that makes it really difficult to just make blanket
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  Speaker 2: statements about.
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  Speaker 1: Red meat, right, because we're all walk around with our
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  Speaker 1: own little internal ecosystems exactly.
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  Speaker 2: Your gut microbiome is unique to you, Okay. It's shaped
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  Speaker 2: by your genetics, your environment, even your diet over time. Wow,
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  Speaker 2: what might cause a negative reaction in one person's gut
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  Speaker 2: could be perfectly fine for someone else.
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  Speaker 3: It's mind boggling when you think about it.
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  Speaker 2: It is, and it.
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  Speaker 1: Really highlights how important it is to pay attention to
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  Speaker 1: your own body, talk to your doctor or registered dietitian
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  Speaker 1: about your individual needs. Absolutely, because what works for one
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  Speaker 1: person might not work for another.
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  Speaker 2: We each have unique genetic makeups, lifestyles, and health histories. Yeah,
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  Speaker 2: there is no one size fits all approach when it
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  Speaker 2: comes to diet and health.
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  Speaker 1: So we've covered hem iron, the incredible world of our gut, microbiome,
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  Speaker 1: confounding factors that make research tricky, and those protective elements
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  Speaker 1: like fiber and resistant start. It's a lot to digest.
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  Speaker 1: So it is where does that leave us? What do
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  Speaker 1: we want our listeners to kind of walk away with?
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  Speaker 2: It really all comes back to the bigger picture. The
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  Speaker 2: relationship between red meat and coalon cancer is so much
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  Speaker 2: more complex than like any headline can ever really capture.
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  Speaker 1: It's like we're trying to solve a jigsaw puzzle, but
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  Speaker 1: we only have a few pieces. We're learning all about
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  Speaker 1: these individual factors, but it's like putting it all together
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  Speaker 1: into a really clear picture. Yeah, it's still a work
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  Speaker 1: in progress.
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  Speaker 2: It is. But I think the most important message for
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  Speaker 2: our listeners is this, Okay, focusing on a healthy dietary
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  Speaker 2: pattern as a whole is so much more impactful than
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  Speaker 2: just fixating on any single food.
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  Speaker 1: So instead of like interrogating our grocery list, we should
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  Speaker 1: be asking ourselves, am I eating a variety of colorful vegetables.
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  Speaker 1: Am I getting enough fiber from different sources?
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  Speaker 2: That kind of thing. It's about making, you know, sustainable,
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  Speaker 2: healthy choices that support your overall well being.
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  Speaker 3: Okay, So it's really a holistic approach.
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  Speaker 2: It is. Okay, And don't forget about like those other
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  Speaker 2: really important but often overlooked aspects of a healthy lifestyle,
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  Speaker 2: managing stress, getting enough sleep, moving your body regularly.
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  Speaker 1: Right, because it's not just about what we're eating, it's
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  Speaker 1: about how we're living precisely.
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  Speaker 2: It's all connected. Yeah, But going back to the research
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  Speaker 2: for a moment, there's one final point I wanted to highlight.
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  Speaker 2: This review didn't just focus on the potential like negative
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  Speaker 2: impacts of red meat. It really reminded us of the
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  Speaker 2: incredible power of our bodies to adapt and protect themselves,
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  Speaker 2: especially when we give them the right tools.
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  Speaker 3: That's a really empowering way to think about it.
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  Speaker 1: That's not just about avoiding harm, it's about actively supporting
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  Speaker 1: our bodies like natural defenses exactly.
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  Speaker 2: And that's where all those healthy habits that we talked
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  Speaker 2: about come into play. A diverse diet, regular exercise, stress management.
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  Speaker 2: You know, these things don't just impact our risk for
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  Speaker 2: like specific diseases, they actually give our bodies the resources
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  Speaker 2: that they need to really thrive. I love that right. Well,
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  Speaker 2: this deep down has definitely given me a lot to
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  Speaker 2: think about good and hopefully it's done the same for you,
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  Speaker 2: our listeners. Yeah. Remember, knowledge is power, and now you're
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  Speaker 2: armed with a much deeper understanding of this whole red
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  Speaker 2: meat and colon cancer conversation.
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  Speaker 1: But as we always say, there's always more to learn.
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  Speaker 1: Always keep asking those questions, stay curious, right, and most importantly,
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  Speaker 1: enjoy your food, yes mindfully of course. Of course, thanks
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  Speaker 1: for joining us for another deep dive. We'll be back
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  Speaker 1: soon with a brand new topic, I'm good and a
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  Speaker 1: whole new set of fascinating insights.
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  Speaker 3: Until next time,