This episode covers the release of the 2025–2030 Dietary Guidelines for Americans. I walk through how the Dietary Guidelines are traditionally developed, including the role of scientific experts, public comment, and the translation of evidence into policy. I then share my concerns about changes in transparency and scientific rigor in this edition, highlight specific contradictions within the guidelines, and explain why these recommendations will not be changing how I practice or communicate nutrition.

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2025-2030 Dietary Guidelines for Americans - Jan 2026

The Scientific Foundation For The Dietary Guidelines For Americans - Jan 2026 (the report from the new administration's selected panel)

Scientific Report of the 2025 Dietary Guidelines Advisor Committee - December 2024 (The original committee's report)

World Cancer Research Fund Cancer Prevention Recommendations

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Alcohol's connection to cancer is often misunderstood. This episode takes a look at how alcohol affects the body, why even moderate drinking can matter, and addresses common questions and misconceptions. It ends with practical ways to reflect on your habits and make choices that support your health.

Download 15 Free Mocktail Recipes

Additional Resources

2025 U.S. Surgeon General's Advisory Alcohol and Cancer Risk

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Before you set your New Year’s resolutions, listen to this episode.

This episode walks you step-by-step through how to set realistic, habit-based health goals that fit into real life, especially for cancer survivors navigating side effects.

You’ll learn why motivation isn’t a reliable strategy, how outcome-focused goals can actually undermine progress, and what cancer prevention research shows about the power of practicing health-supportive habits, even when they’re not done perfectly.

If you’re setting health goals for the new year, this episode will help you build a strategy that actually lasts.

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In this episode, we explain how the immune system works, why survivors may be immunocompromised, and whether "immune-boosting" supplements actually help. Learn the important role nutrients like vitamin C, vitamin D, zinc, vitamin A, and protein play in supporting immune cells. There are also several practical tips for how to support immune function without falling for marketing hype.

FREE Winter Salad Recipes: https://mailchi.mp/11f16fb0709f/winterrecipe

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"Remember to eat your fruits and veggies” is how I end almost every episode, but there’s a reason I keep coming back to this message.

In this episode, I break down why fruits and vegetables matter for both cancer prevention and survivorship. I talk about phytochemicals, why variety matters, and why supplements can’t replace whole foods. I also discuss a recent study in that found meaningful survival benefits of fruit and vegetable intake for cancer survivors. Tips for how to get more fruits and veggies in the diet are also provided.

Research References

WCRF Cancer Prevention Recommendation

Jiang M, Zhang C. Higher dietary vegetable and fruit intake along with their biomarkers is inversely associated with all-cause mortality among cancer survivors. Nutr Res. 2025;135:141-157.

Kaur H, et al. How Healthy Are the Diets of Cancer Survivors? Characteristics of Those Most at Risk and Opportunities for Improvement. J Natl Compr Canc Netw. 2025 May 13;23(6):e257012.

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Worried about whether certain foods or supplements can interfere with your endocrine therapy? You’re not alone. This episode breaks down how tamoxifen and aromatase inhibitors work, how the liver metabolizes them, and which foods or supplements you actually need to avoid. (Hint: It’s a short list!) This episode can help you feel more confident and informed as you navigate endocrine therapy.

Episode 4 - The Truth About Soy and Breast Cancer

Hussaarts KGAM, et al. Impact of Curcumin (with or without Piperine) on the Pharmacokinetics of Tamoxifen. Cancers (Basel). 2019 Mar 22;11(3):403. doi: 10.3390/cancers11030403.

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The holidays can be joyful, but they can also bring stress, unpredictable schedules, food pressures, and long travel days that throw off routines. In this episode, I’m checking in and sharing practical strategies to help cancer survivors feel prepared and supported during this season.

Whether you’re traveling, hosting, or heading to a gathering where the food or conversations feel overwhelming, this episode will help you protect your health, your energy, and your peace.

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Lung cancer remains the leading cause of cancer death in both men and women in the United States. Despite this, stigma and misunderstanding persist. In honor of Lung Cancer Awareness Month, this episode features a conversation with Dr. Singhi, a medical oncologist who specializes in diagnosing and treating lung cancer. We discuss symptoms that are often missed, who should be screened, gaps in awareness, and how the landscape of lung cancer treatment continues to evolve.

After the interview, host Krystle Zuniga, PhD, RD, CSO, shares findings from a meta-analysis examining dietary patterns and lung cancer risk, offering insights on how nutrition may relate to lung health.

Learn More About Lung Cancer

American Lung Association

International Association for the Study of Lung Cancer

LUNGevity Foundation

Lung Cancer Research Foundation

Research study discussed

Zhao L, Kase B, Zheng J, Steck SE. Dietary Patterns and Risk of Lung Cancer: A Systematic Review and Meta-Analyses of Observational Studies. Curr Nutr Rep. 2023 Jun;12(2):338-357.

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