My Cancer Prevention Starter Pack: Simple Tools for Long-Term Health

I wanted to find a way to create a deeper connection with my followers and provide more insights into the content I share on other platforms. I'm excited to give you all a closer, more personal look into my world—sharing insights from my life, my research, and work.

Right now, our greatest defense against cancer is prevention. I speak about this often because cancer is rarely sudden, but rather the result of years of subtle changes that go unnoticed.

We know that the development of a tumor from a single abnormal cell can take 8–10 years. Chronic disease does not happen overnight. Long before a diagnosis, the body is constantly working to restore balance. Cancer is not random; it is the result of a complex interplay of environmental and lifestyle factors that accumulate over time. This means we have time to intervene, shift the trajectory, and create a different internal environment where the body can repair, regulate, and thrive.

Prevention is not one thing. It’s not a single supplement, a scan, or a “perfect” habit. It’s the environment your cells are living in every single day.

That environment is shaped by small, consistent inputs—how you eat, how you sleep, how you breathe, and how often your body is in a state of stress versus regulation. On their own, these choices may seem insignificant. But over time, they either support the body’s ability to produce energy, repair damage, and maintain balance… or they slowly move things in the opposite direction.

Because health is cumulative. The body is always adapting to what it’s given. Adequate nutrients, stable blood sugar, sunlight, and restorative sleep create one kind of internal environment. Chronic stress, undernourishment, poor sleep, and constant exposure to stressors create another. Cells respond accordingly.

We often overcomplicate health—focusing on strict diets, rigid protocols, and extremes. But the formula for health is generally much simpler than we realize. One of my goals is to make cancer prevention accessible to everyone. It should be woven into everything we do—because every decision we make is, ultimately, a health decision. ❤️

The Cancer Prevention Starter Pack: 💪

Vitamin D3/K2: There’s a large body of evidence that suggests low vitamin D levels increase the risk of developing certain cancers, especially breast, colorectal, prostate, and pancreatic cancers. For example, women with higher vitamin D levels (60 ng/ml or higher) had an 80% lower risk of developing breast cancer compared to those with levels below 20 ng/ml, based on data from over 5,000 participants (McDonnell et al., 2018). Vitamin D regulates immune function and supports healthy cellular differentiation. Checking and optimizing vitamin D levels should be a standard part of cancer prevention and care. A simple blood test for 25(OH)D can help determine your status.

Walks in nature: Our connection to nature is deeply rooted in our evolutionary history. Spending time in nature has been essential for our physical, mental, and emotional well-being since ancient times. Unfortunately, we are more disconnected than ever before. We spend long hours indoors, surrounded by technology and artificial environments which is very stressful for the body. Getting outside everyday—walks on the beach, forests, hikes, sunlight, dips in the ocean—is foundational for health.

Nature is perfectly balanced. It’s never early and it’s never late. There’s a natural order and rhythm to everything. Nature gives us some of the greatest lessons and pulls us back to reality when our minds get too narrow or overwhelmed. It helps us see things from a bird’s-eye view and remember what actually matters.

A nutrient dense diet: Nutrient density and the quality of our food matters more than anything. The best foods are the ones humans have eaten for generations, the ones your grandmother probably ate without thinking twice! Some staples: grassfed meat, dairy, fruit (berries, cherries, mangoes, oranges, etc.), in-season vegetables, honey, coffee, shellfish, liver, gelatin, potatoes, sourdough, bone marrow, oysters, etc.

Plenty of sunlight: Sunlight is essential for the synthesis of vitamin D, but has countless other benefits. Research shows that progesterone and testosterone (protective, anticancer hormones) are higher during the summer months when we are exposed to more sunshine. Infrared light from the sun stimulates mitochondria and tissue regeneration. Studies have shown that higher exposure to sunlight is associated with significantly lower risk of internal cancers like bladder, brain (in males), breast, endometrial, esophageal, gastric (stomach), non-Hodgkin’s lymphoma, pancreatic, and renal (Grant, 2024). Avoiding sunburn is key—sun tolerance varies widely depending on skin tone and individual sensitivity, so there is no universal amount that applies to everyone.

The Cancer Revolution: This book is my guide to cancer prevention and treatment. In this fully updated second edition, I walk through how I approach cancer from an integrative, metabolic perspective. I go deeper into:

• The lab markers I monitor

• Cancer-specific testing and early detection tools

• How metabolic dysfunction precedes tumor formation

• Hormone balance, inflammation, and mitochondrial health

• Updated nutrition guidance and structured food plans

• Practical lifestyle interventions that support cellular repair

• Emerging tools including immunotherapy and voltage/frequency medicine

This edition is designed for anyone who wants to understand cancer beyond genetics—and learn what can be done proactively, both for prevention and during treatment!

Magnesium: Magnesium is involved in over 300 enzymatic reactions in the body, many of which directly impact energy production, nervous system regulation, and metabolic health—all required for cancer prevention. It plays a critical role in stabilizing blood sugar, supporting insulin sensitivity, and regulating the stress response. Magnesium is also essential for proper muscle relaxation, sleep quality, and hormone balance. Unfortunately, most people are deficient due to depleted soil, stress, and modern diets. Even mild deficiencies can contribute to chronic fatigue, anxiety, poor sleep, and metabolic dysfunction over time.

Healthy thyroid function: A healthy metabolism (thyroid function) is essential for the proper function of every tissue in the body. It’s so critical that low thyroid function is a feature of nearly every chronic illness. When thyroid function is low, cells can’t produce energy efficiently. As a result, their ability to repair themselves, regulate inflammation, and resist disease begins to break down. In many cases, thyroid supplementation can help maintain healthy levels. I usually like a combination of T4 and T3 (the active thyroid hormone). Natural desiccated thyroid can be a great option.

Celluverse: My daughter Alannah and researcher Lily wrote Celluverse—a deep dive into cellular metabolism and its role in cancer prevention. It breaks down how metabolic dysfunction precedes tumor formation and walks through the key factors that influence cellular health, including nutrition, hormones, mitochondrial function, and environmental exposures. It covers practical strategies and tools you can use to support your internal environment and reduce cancer risk!

Organic coffee: Drinking coffee is one of my favorite habits to help prevent cancer! A review of over a thousand compounds in coffee (PMID: 36769029) found consistent associations between regular coffee intake and reduced risks of liver, endometrial, thyroid, and colorectal cancers. Coffee:

• Coffee is rich in chlorogenic acid, which neutralizes free radicals and reduces oxidative DNA damage, a major trigger for cancer development. These antioxidants protect cells from damage and DNA from mutations.

• Coffee stimulates bile flow and enhances phase II liver detoxification enzymes, helping clear estrogen metabolites and environmental toxins. Compounds like chlorogenic acid, cafestol, and kahweol strengthen these processes and add anti‑inflammatory support.

• Coffee improves glucose metabolism and insulin sensitivity, which lowers the risk of insulin-resistant cancers such as colorectal and pancreatic cancer.

I always use a stainless steel percolator to make my coffee to avoid exposure to plastic!

Healthy progesterone levels: Progesterone is a highly protective, anticancer hormone. It counters estrogen, reduces inflammation, and supports healthy cell growth and differentiation. “A meta-analysis of 3 studies involving 86,881 postmenopausal women reported that the use of natural progesterone was associated with a significantly lower risk of breast cancer…Physicians should have no hesitation prescribing natural progesterone. Indeed, progesterone is protective and preventative of breast cancer. ” (Curtis and Lieberman, 2017). Raena is a great source of hormone testing to check levels and clean, bioidentical progesterone.

Avoiding plastics: Plastics contain compounds like BPA and phthalates that can interfere with hormone balance in the body. These chemicals act as endocrine disruptors, meaning they can mimic or block natural hormones, particularly estrogen. Over time, chronic exposure can contribute to hormonal imbalances, inflammation, and metabolic disruption. Reducing exposure can help minimize this burden. Some tips:

• Use glass storage containers for food

• Wear natural fibers (cotton, linen, wool, etc.)

• Use natural bedding (cotton)

• Avoid heating food in plastic

• Filter water

Aspirin: Aspirin is derived from willow bark, a natural remedy used for pain and inflammation since ancient Greece and Rome. The active compound, salicin, was originally extracted from willow trees, and its modern form, acetylsalicylic acid, has been studied for over a century. It’s one of the most well-researched drugs in the world, and we’re still discovering new benefits.

Aspirin is great because it has countless other benefits outside of just pain relief, especially for cancer prevention. It helps lower inflammation at the root by blocking COX enzymes, supports immune function, reduces blood clotting, improves insulin sensitivity, and helps regulate estrogen.

It’s inexpensive, widely available, and still effective even when used occasionally. I personally like the GeriCare because it’s free of unnecessary fillers. If you’re using aspirin regularly or even semi-regularly, it’s important to make sure you’re getting enough vitamin K and as always, consult your physician before taking any new supplements or medications. I have several posts on aspirin if you’re interested in learning more!

Whole food vitamin C: Vitamin C is one of the most important antioxidants in the body, helping to neutralize free radicals and protect against oxidative damage at the cellular level. Unlike synthetic ascorbic acid, whole food vitamin C comes with bioflavonoids and cofactors that enhance its absorption and effectiveness. It supports immune function, collagen production, and detoxification pathways, and plays a role in protecting DNA from damage.

Vitamin C is also critical for adrenal function and helps regulate cortisol, the body’s primary stress hormone. Chronically elevated cortisol can suppress immune function, disrupt blood sugar, and contribute to cancer development. Adequate vitamin C helps buffer this stress response.

Sauna: Cancer cells are less tolerant to higher temperatures. They are already under metabolic stress and rely on inefficient energy production. Heat further disrupts their ability to function by damaging proteins, impairing mitochondrial activity, and interfering with repair processes. In fact, this is why hyperthermia is a common cancer treatment.

Infrared sauna is a simple, accessible way to safely increase body temperature. Infrared sauna use has been associated with reduced inflammation, improved cardiovascular function, and enhanced recovery. It is also an effective detoxification tool—sweating helps eliminate certain toxins, including heavy metals and environmental chemicals, reducing the overall burden on the body.

Exercise: Our cells depend on movement. Every time you move, you’re increasing circulation, delivering oxygen and nutrients, and helping the body clear waste. It’s how tissues stay nourished. Consistent movement is essential. Some tips:

• Walk daily, ideally after meals

• Make it enjoyable—go for a swim, take a pilates class, ride bikes, take hikes, dance in the kitchen, run around the yard with your kids. It should be fun :)

• Strength train a few times per week to maintain muscle

• Get outside when you can (sunlight + movement)

• Break up long periods of sitting

• Keep it sustainable—although it’s normal to be a little sore, you shouldn’t feel consistently worse after

Grass-fed gelatin: Gelatin is rich in glycine, an amino acid that supports connective tissue, gut health, and detoxification. Glycine plays a role in balancing the nervous system, supporting sleep, and helping the body process toxins. It also supports collagen production, which is essential for skin, joints, and overall structural integrity. Including gelatin or collagen-rich foods in the diet helps provide the building blocks the body needs for repair!

Red light therapy (CONNEALYMD): Red and near-infrared light therapy works at the mitochondrial level to enhance cellular energy production. It stimulates cytochrome c oxidase, a key enzyme in the electron transport chain, which increases ATP production and improves cellular efficiency. This leads to reduced inflammation, improved tissue repair, and better overall function. It’s a simple but powerful tool for supporting the body’s natural healing processes.

Clean personal care products: What you put on your body matters just as much as what you put in it. Many conventional personal care products contain compounds such as parabens, phthalates, and synthetic fragrances that can act as endocrine disruptors. These chemicals can interfere with hormone signaling, particularly estrogen, and contribute to cumulative toxic burden over time. Because the skin is highly absorbent, daily use of these products can lead to chronic, low-level exposure that often goes unnoticed. Switching to clean, non-toxic alternatives helps reduce this burden and supports a more stable internal environment. I like brands that prioritize simple, high-quality ingredients without unnecessary additives.

Primally Pure (CONNEALYMD), Araza Beauty (CONNEALY15), and Honeybee Hippie (DRCONNEALY) are a few of my favorites!

Love, peace, and connection: In my 39 years of practicing medicine, I have not met a patient who has not experienced some form of extraordinary emotional stress. While stress is a natural part of life, the more serious kinds, like the loss of a loved one, caregiving responsibilities, divorce, or extreme work cycles, can deeply impact the body. These experiences shape the nervous system and influence hormone patterns. The body responds to everything in our environment, including emotions, so it’s necessary to address the factors that keep the nervous system in a heightened state.

Making peace with every aspect of our life (relationships, finances, the past, etc.) is one of the most important aspects of cancer prevention. When there is constant tension, fear, or pressure, the body stays in a state of holding on. When there is trust, connection, and a sense of peace, the body behaves differently. We tend to separate the mind from the body, but they are constantly informing each other. The signals you live in—internally and externally—shape how your body allocates energy, whether it stays guarded or allows repair to happen.

While these are not things that are easily measured, but they are always present, and over time they influence the direction of health. ❤️‍🩹❤️‍🩹

The Center For New Medicine is Expanding! 🥼

The Center for New Medicine team is growing! We’re looking for exceptional physicians to join us and building a team of the best—clinicians who are passionate about solving complex cancer cases and thinking beyond conventional approaches.

If you’re interested in working alongside me and being part of a more integrative, patient-centered model, please send an email with a brief introduction and your area of focus to [email protected].

If you are looking for personal guidance through cancer treatment, prevention, or health optimization you can contact the center at 949-680-1880. Our team takes the most comprehensive approach and looks at all the underlying metabolic, nutritional, emotional, and environmental factors that influence health. For a full list of services, please see below!

Talk soon ❤️,

Dr. C