Cancer Nutrition HQ

What is chemo brain? In this episode, oncology dietitian Dr. Krystle Zuniga explains cancer-related cognitive impairment (CRCI), why it happens after cancer, and what current research says about exercise, nutrition, sleep, stress, and other strategies that may help support cognitive function. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

June is National Cancer Survivors Month, a time to recognize the millions of people living with and beyond a cancer diagnosis. In this episode, Dr. Krystle Zuniga discusses what survivorship means, common challenges survivors may face after a cancer diagnosis, and why nutrition should be part of whole-person survivorship care. We’ll talk about fatigue, body changes, long-term side effects, chronic disease risk, and the importance of meeting your body where it’s at during recovery. Share your experience: https://cancernutritionhq.buzzsprout.com Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

Meeting with a dietitian and not sure what to expect? Or maybe you’ve had an experience that didn’t feel helpful. In this episode, we discuss why oncology nutrition appointments can sometimes fall short and how to make the most of your time with a dietitian. Plus, practical tips to help you prepare for your next visit and get the support you actually need. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

Do you find yourself saying, "I know I should eat, but I just don’t want to"? If eating has become another exhausting task on your to-do list, you aren't alone. This episode explores the science behind low appetite (cancer-related anorexia) and practical strategies to stay nourished when food feels like a chore. In this episode, we discuss: Why cancer and cancer treatment turn down your appetite. Practical Strategies and Tips and tips to boost intake Appetite Stimulants And how caregivers can support their loved one without mealtime pressure Learn why "something is better than nothing" and how to keep yourself fueled even when your body isn't sending the right signals. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

I break down a new large clinical trial that examined weight loss outcomes in women with stage II–III breast cancer after treatment. We explore what the year-long lifestyle intervention included, how much weight participants lost, and why average numbers don’t tell the full story. I discuss differences in weight loss by menopausal status and race, common frustrations survivors experience, and where GLP-1 medications may fit into weight management after breast cancer. Ligibel JA, Ballman KV, McCall L, et al. Impact of a Weight Loss Intervention on 1-Year Weight Change in Women With Stage II/III Breast Cancer: Secondary Analysis of the Breast Cancer Weight Loss (BWEL) Trial. JAMA Oncol . 2025;11(10):1194-1203. doi:10.1001/jamaoncol.2025.2738 Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

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. ------------------ 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 Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

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 Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

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. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

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 Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

"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. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

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. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

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. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

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. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

Nutrition research can be confusing, especially when the headlines sound too good (or too scary) to be true. This episode guides you through the strengths and limitations of different research study designs so you can better understand the evidence and avoid being misled by clickbait headlines. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

To "Know More and Fear Less" you'll need to develop an important skill: recognizing misinformation in nutrition and cancer. From oversimplified promises to fear-based messaging and questionable credentials, this episode reviews common red flags that often signal misleading claims. You'll leave this episode empowered, able to navigate nutrition advice with confidence and avoid falling into the trap of misinformation. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

Vegan, vegetarian, plant-based, or somewhere in between—what’s best when it comes to cancer nutrition? Whether you’re curious about going plant-based or just want clarity on how to eat during and after cancer, this episode will help you cut through the myths and focus on what really matters. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

The alkaline diet claims you can change your body’s pH to prevent and even stop cancer, but is that even possible? This episode explains where this idea came from, the science of pH and cancer, and why the real benefits of an alkaline diet have nothing to do with changing your body’s pH. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

Soy has long been a source of confusion and fear for people diagnosed with breast cancer, but does it really fuel cancer growth? This episode dives in to the history of the controversy, and what current research says about soy’s role in cancer risk and recurrence. You’ll also get practical tips for incorporating soy into your diet. Check out these free Soy Recipes References Postdiagnosis body fatness, recreational physical activity, dietary factors and breast cancer prognosis: Global Cancer Update Programme (CUP Global) summary of evidence grading Phytonutrients and outcomes following breast cancer: a systematic review and meta-analysis of observational studies AICR Soy Myths Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

This episode tackles the pervasive myth that you can starve cancer by eliminating sugar from your diet. Explore the complexities of cancer metabolism and learn why simply cutting out sugar isn't the answer. ------------------------ Farvid MS, Barnett JB, Spence ND, Rosner BA, Holmes MD. Types of carbohydrate intake and breast cancer survival. Eur J Nutr. 2021 Dec;60(8):4565-4577. Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com

This episode of Cancer Nutrition HQ highlights the importance of focusing on overall dietary patterns, rather than fixating on individual foods, and shares evidence linking healthy eating habits after a cancer diagnosis to improved survival outcomes. The episode provides practical tips for building a sustainable, nourishing approach to eating. ------------------------------- AICR's New American Plate Postdiagnosis dietary factors, supplement use and breast cancer prognosis: Global Cancer Update Programme (CUP Global) systematic literature review and meta-analysis Post-diagnosis adiposity, physical activity, sedentary behaviour, dietary factors, supplement use and colorectal cancer prognosis: Global Cancer Update Programme (CUP Global) summary of evidence grading Plant-based diet and survival among patients with metastatic colorectal cancer Send us Fan Mail Follow me on Instagram @cancernutritionhq www.cancernutritionhq.com