As part of our deeper series on protein, perimenopause, and hormone health, this episode kicks off a multi-part exploration of soy—one of the most misunderstood yet most powerful foods in our plant-based toolkit.
There’s so much confusion around soy—does it act like estrogen? Does it affect hormones? And what about breast cancer?
In this first episode of a multi-part series on soy, we walk through
what phytoestrogens really are (and aren’t)
how isoflavones behave in the body
why soy foods are considered such a nutritional powerhouse
We explore:
what soy actually is
why it’s so misunderstood in the West
the environmental realities behind global soy production
the unique benefits of tofu, tempeh, and edamame
estrogen-receptor–positive cancer and what the research really shows about it and its relationship to soy
All of this lays the groundwork for understanding soy’s real role in our health—far beyond the myths and misinformation—and prepares us for Parts 2 and 3, where we’ll explore soy’s impact on menopause symptoms, hormone health, and how to incorporate these nourishing foods into your daily life with confidence and joy.*
High-Protein Recipes Featuring Tofu, Tempeh, and Edamame
If you’re enjoying this series and want practical, delicious ways to bring more soy foods into your life, don’t miss my new recipe e-book, High-Protein Recipes Featuring Tofu, Tempeh, and Edamame. It features 12 savory, protein-rich recipes—spreads, soups, salads, sandwiches, and mains—all with 10-20 grams of protein per realistic serving. Each recipe includes a beautiful photo and full nutrition information to make meal planning easy and satisfying.
Related Episodes
Omega-3s: Skip the Fish, Boost Your Brain, but Make Sure You’re Getting Enough
Your Daily Supplement Guide: The Non-Negotiables and the Helpful Boosts
Building Strength and Muscle: Protein Intake, Protein Timing, and Lifting Heavy Sh*t
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👉 Citations for some of the research and studies I mention in the episode.
Among women already diagnosed with breast cancer, higher soy food intake is not associated with higher recurrence or mortality. In fact, many studies show a lower risk of recurrence and death among women who eat more soy. JAMA Network
A 2023 systematic review and meta-analysis found that soy isoflavones were associated with about a 26% lower risk of recurrence overall, with the strongest benefit in postmenopausal and estrogen-receptor–positive survivors. The greatest risk reduction showed up around 60 mg of isoflavones per day—roughly what you’d get from 2–3 servings of traditional soy foods. PMC
Some studies suggest that women with ER-positive cancers who are taking tamoxifen and also eating more soy actually do better—they have lower recurrence risk compared to tamoxifen users who eat very little soy. PMC
Major organizations like the American Cancer Society and American Institute for Cancer Research now state that soy foods are safe for breast cancer survivors and may even help reduce recurrence risk, including for women with ER-positive disease. They do, however, draw a line between whole foods and high-dose supplements, because we have far less safety data on concentrated pills and powders. American Cancer Society
