What Does Eating for Cancer Prevention Actually Look Like? An Anti-Cancer Approach to Diet

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One of the most significant determinants of our cancer risk is our diet. In fact, its estimated that nearly 40% of all colorectal cancers are attributed to poor nutrition.

Our food provides the raw materials for our cells, after all. Everything we eat is broken down and used by the body to produce energy, build new tissue, make hormones, maintain our immune system, and repair the constant wear and tear of everyday life.

Unfortunately, nutrition has become incredibly complicated. We have keto, paleo, vegan, plant-based, carnivore, fruitarian—the list goes on. Diet has become almost tribal, with every group convinced they’ve discovered the one way humans are supposed to eat. And in the cancer world, that messaging becomes even more extreme. We’re constantly told certain foods “feed cancer,” while others “fight cancer.” Sugar is dangerous. Meat is dangerous. Fasting will starve a tumor. It creates an enormous amount of fear around something we have to do every single day: eat.

We can look to our ancestors for clues, but even then, we’re making educated guesses about what different populations may or may not have eaten—and human diets varied enormously depending on geography, climate, season, and availability.

I prefer to start with something we can actually study: our physiology.

We know how cells make energy. We know what mitochondria require to function. We know the amino acids, fatty acids, carbohydrates, vitamins, and minerals the body uses to build and repair itself. We can look at what happens when those raw materials are missing, and what happens when the body is chronically forced into a stress state to compensate.

Instead of asking which diet is “right,” I think we should be asking a much more fundamental question: What does the human body need to function the way it was designed to? Understanding our basic physiology is fundamental.

I wanted to share a few thoughts, commonly asked questions, and dietary principles I follow to keep my cells healthy, functioning well, and resistant to cancer. At the end of the day, food should nourish us, but it should also be something we enjoy. With all the noise about what’s “healthy,” I think we’ve forgotten how intelligent our bodies really are. Our bodies are often the best guide.

Commonly Asked Questions: ⬇️

1. Does sugar feed cancer?

   This idea is an oversimplification. All cells, including healthy ones, use glucose (sugar) for energy, so it’s not just cancer cells that "feed" on sugar. The real problem isn’t glucose itself, it’s the way cancer cells are forced to use it. Cancer cells are metabolically dysfunctional. They struggle to produce energy efficiently. Instead of relying on oxidative phosphorylation, the body’s primary and most efficient energy pathway, cancer cells shift toward glycolysis, a stress-driven, inefficient process that rapidly consumes glucose to compensate for their inability to generate ATP properly. This shift is often referred to as the Warburg effect, and it’s a sign of mitochondrial dysfunction, not simply sugar overconsumption.

   Many have attempted to "starve" cancer by cutting off its glucose supply, but if that worked, we would have solved cancer a long time ago. The body is hardwired to maintain blood sugar because glucose is essential for life, not just for cancer cells but for healthy tissues like the brain, red blood cells, and immune cells. When dietary glucose is restricted, the body doesn’t just let energy levels drop, it breaks down its own tissues, including muscle, to create glucose. Cancer cells, which are highly adaptable, also find other fuel sources. They can shift to using fatty acids and glutamine through alternative metabolic pathways, meaning glucose restriction alone does not “starve” them.

   So no, avoiding sugar will not cure cancer. In fact, completely cutting out carbohydrates weakens the rest of the body, slowing recovery and leading to muscle loss. However, not all sugars are the same. While I do not recommend high-fructose corn syrup, natural sources of carbohydrates are important for proper cellular function and energy production. The focus should not be on sugar restriction, but on supporting mitochondrial function, reducing metabolic stress, and maintaining the body's strength to fight disease.

2. Does fasting “starve” cancer and shrink tumors?

   Although it’s widely promoted in the functional health space, fasting can have downsides. Animals in nature never fast, they eat when their body tells them to. In fact, if we see an animal avoiding food, we assume that they are sick. To heal, we need to nourish ourselves.

   Cancer is already a low-energy state, where the body struggles to produce and use energy efficiently from the food we eat. Fasting can make this worse. It causes a drop in blood sugar which forces the body to rely on stress hormones like cortisol and adrenaline, which break down our muscles and organs for energy, suppress immunity, and drive inflammation. Meanwhile, cancer cells are highly adaptable: they don’t just “starve” when glucose is low, they shift to using alternative fuels like glutamine and fatty acids.

   Fasting doesn’t starve cancer. Instead of restriction, the focus should be on restoring energy: nourishing the mitochondria, maintaining muscle, and restoring energy production. Cancer recovery isn’t about doing less, it’s about giving your body what it needs to heal.

3. Does red meat cause cancer?

   Many studies claiming that red meat causes cancer fail to make a crucial distinction: the difference between processed, industrially raised meat and organic, grass-fed meat. The majority of research linking red meat to cancer relies on epidemiological studies, which only show correlation, not causation.

   These studies often group all types of red meat together—lumping processed meats like hot dogs and deli meats, which contain nitrates, preservatives, and oxidized fats, with high-quality, unprocessed grass-fed beef. They often rely on food frequency questionnaires, a notoriously unreliable method where participants self-report their diet over long periods.

   From a biological perspective, grass-fed, organic red meat does not inherently promote cancer. It is rich in high-quality protein and key nutrients like zinc and B vitamins all of which support mitochondrial function and proper cell repair. Unlike conventionally raised meat, which contains higher levels of inflammatory omega-6 fatty acids from grain feeding, grass-fed meat has a more favorable fatty acid profile.

   Historical and anthropological data show that groups like the Maasai, who consume a diet high in red meat and animal fats, have low incidences of cancer and metabolic disease compared to Western populations. The real problem is not red meat itself but the modern diet that often accompanies it—one filled with seed oils and chemical-laden foods. Blaming organic, grass-fed red meat for cancer is a misinterpretation of the data, failing to account for food quality, overall diet composition, and lifestyle factors that play a much greater role in cancer development.

What does my diet look like?

My go-to breakfast is pasture-raised eggs cooked in butter with sourdough bread. I have this almost every morning because I find that it keeps me full for a long time and gives me the energy I need when I’m seeing patients. I frequently share my lunches and dinners on Instagram too, but rather than following a strict diet, I stick to a few basic principles:

1. Prioritize high-quality protein, carbohydrates, and saturated fats at meals. I want my meals to be nourishing and satisfying and to provide a steady source of energy throughout the day.

2. I eat breakfast every morning. The body needs adequate energy and nutrients to produce hormones, especially thyroid hormone, which controls metabolism. Going too long without eating or chronically under-eating can increase stress hormones like cortisol and make it harder to maintain healthy metabolic function.

3. Choose whole foods with simple ingredients. I care much more about the quality of a food than whether it fits into a particular diet.

4. Eat enough protein. Protein provides the amino acids we need to maintain muscle, repair tissue, make enzymes, and support countless processes throughout the body.

5. Eat for nutrient density. I try to choose foods that give my body as much nutrition as possible—protein, minerals, vitamins, and energy it can actually use. Vitamin A in liver and eggs, potassium in fruit, magnesium in coffee, zinc and B vitamins in red meat. I avoid “dead foods” that are highly processed, refined, and stripped of their natural nutrients. I want every meal to give my cells something they can use.

6. I eat gelatin as much as possible. Modern diets are heavily weighted toward muscle meats, which are rich in methionine. Consuming large amounts of methionine without enough glycine can increase oxidative stress and mitochondrial dysfunction while glycine may help balance methionine metabolism. Historically, people ate much more of the whole animal—not just lean muscle meat. Including gelatin or collagen alongside muscle meats creates a more balanced amino acid profile that's closer to how humans traditionally ate. I have a recipe for gelatin gummies here!

7. I eat berries and in-season fruit! Fruit has been unfairly demonized over the last decade, but it's one of the most nutrient-dense foods. It's naturally rich in vitamin C, potassium, antioxidants, and polyphenols that help protect cells from oxidative stress, support collagen production, immune function, and healthy blood vessels. It nourishes the body with nutrients that are difficult to replace with processed foods.

8. I balance my calcium to phosphorus ratio. Calcium is one of the most important minerals and one of the most common deficiencies I see. When dietary calcium is too low, the body maintains blood calcium levels by increasing parathyroid hormone (PTH), which pulls calcium from the bones to keep vital processes running. Foods like meat, poultry, grains, and processed foods tend to be much higher in phosphorus than calcium. Over time, a diet that's consistently high in phosphorus and low in calcium can stimulate PTH and suppress metabolism. I love milk, cheese, and put cream in my coffee!

9. I avoid foods fortified with iron. Many grains in the US are fortified with non heme iron, but most people already get enough iron from their diet and don't necessarily need extra added to everyday foods. Because the body has no active way to excrete excess iron, it can accumulate over time. This increases oxidative stress, which damages cells, proteins, and DNA and has been linked to liver disease, cancer, type 2 diabetes, and cardiovascular disease. I choose grains without added iron whenever possible. Lovebird is a great cereal option without added iron! (code: Connealy15)

10. I prioritize fiber intake. One of the body's primary ways of eliminating toxins and hormones like estrogen is through the digestive tract. If not properly excreted, these compounds can be reabsorbed and recirculate through the body. I try to eat raw carrots and cooked mushrooms regularly. Their unique fibers support digestive function, help bind waste products in the gut, support healthy estrogen elimination, and keep metabolism running smoothly.

Common foods on my grocery list:

• Grass-fed Beef - including lamb and bison

• Oxtails, lamb shanks, beef shanks

• Organ meats - liver

• Pasture-raised eggs

• Bone marrow

• Baked or roasted chicken

• Milk, butter, cheese, crème fraîche, ghee

• Orange juice

• Coconut water

• Coffee with cream and honey

• Raw coconut meat

• Gelatin - preferably as broth or soup but powder also

• Honey, pollen, royal jelly, propolis

• Fruit - bananas, plantains, berries, melons, dates, guavas, oranges, pineapple, cooked apples, cooked pears

• Potatoes, yams, sweet potatoes

• Grains - homemade sourdough einkorn bread, oatmeal, creamed rice, creamed einkorn wheat

• Vegetable fruits - savory squash, pumpkin

• Caviar and oysters on the half shell

• Carrots, well-cooked mushrooms

Creating a healthy mindset around food:

It’s important to remember that the food we eat is a psychological feedback loop which determines mental, hormonal, and bodily composition.

• Every bite impacts both your body and your spirit.

• Eating high quality is dressing for the job you want. Eat like a king or queen—because you are one!

• Your spirit is an expression of your habits and rituals. Most diet advice ignores pleasure, perception, sensation. But we’re meant to enjoy what we eat. Our bodies instinctively know what they need.

• I listen to my instincts to feed my soul and cells.

• I only eat when I am hungry. Hunger is a message. Listen to it. Eating when hungry is totally fine, when you eat when you're not hungry, that’s when problems can occur.

• One of the biggest problems I see in patients trying to manage weight is under eating protein. If that is prioritized (as it is in nearly every culture on the planet), then patients often tend to feel more satiated.

• At the first signal of hunger, no need to jump up and find a snack. When you get hungry, finish what you are doing. Let hunger brew. It feels good! This gives you a chance to listen to what you truly want. Cheese or fruit? Give your instincts and hunger a chance to link up.

• Actually experience your food. Notice the smell, the taste, the texture, the temperature. Sit down and give yourself time to enjoy it. It’s a ritual. Eating isn’t supposed to be something we rush through while distracted or stressed. Digestion begins before food even reaches the stomach—the sight, smell, taste, and anticipation of food help stimulate the “rest and digest” processes in the body.

• Some tips to eat high quality:

  • I avoid buying from factory farms

  • The best way to keep costs down is to keep it simple and buy in bulk

  • Farmers markets often have less expensive produce

  • Befriend butchers and farmers

  • Recognize that spending money on food is investing in your health

• Remember that true health requires nourishment, it’s not about deprivation.

• I never force myself to eat something I don’t like just because it’s labeled “healthy.” Health trends change constantly anyway.

• The best rule of thumb for eating is to eat how your grandparents ate! If it wasn’t around over 100 years ago, it’s best to avoid.

Eating with peace is a lifelong pattern. It is not a diet. Other species do not diet. They are instinctual creatures. So give yourself a break and start listening to your desires, instincts, gut (and of course, stick to what’s natural). This allows for a permanent dietary routine that you can follow without much thinking for the rest of your life. ❤️

Resources on nutrition: 🍎📚

Free Guides:

The Essential Guide to Lasting Health free guide by Alannah Connealy and Lily Mavis

Healthy Diet Rules - Lita Lee

Books:

Nutrition for Women by Dr. Ray Peat

The Cancer Revolution by me!

Celluverse by Alannah Connealy and Lily Mavis

Nutrition and Physical Degeneration by Weston A Price

Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats by Sally Fallon

Deep Nutrition by Dr. Cate Shanahan

If you are looking for personal guidance on prevention and 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!

The Cancer Revolution is now available ❤️

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.

There’s so much we can do to support healing and live a full, cancer-free life. 💪

• Amazon 

• Hachette Book Group

• Barnes & Nobel 

• Books a Million

• Bookshop 

Talk soon ❤️,

Dr. C