The Best Diets

Managing health through nutrition involves balancing bone density support with hormonal regulation. For both Osteoporosis and HR+ cancer, the focus typically shifts toward anti-inflammatory patterns and specific micro-nutrient density.

One study of nearly 10,000 women found that those who consume low-fat diets have a 23% lower risk for breast cancer recurrence.  They also have a 17% lower risk of dying from the disease.  In overweight women with metastatic breast cancer, a whole food, plant-based diet can improve health markers.  Research published in 2024 found that after just eight weeks on the diet, women in the intervention group had reduced fasting insulin, reduced insulin resistance, reduced total and LDL cholesterol, an improved hormonal profile, and experienced a 6.6% weight loss on average.  While this study was not long enough to assess cancer-related outcomes, previous research has found that diets high in plant-based foods, especially fruit, vegetables, and soy, are associated with a lower risk of dying from cancer.

The Plant-Based Diet

The Anti-Inflammatory / Whole-Food Plant-Based (WFPB) – A diet centered on whole plant foods—vegetables, fruits, legumes, and whole grains—is highly effective for long-term health. prioritizes foods derived from plants—fruits, vegetables, nuts, seeds, oils, whole grains, and beans—while minimizing, though not strictly eliminating, animal products.  Plant-based diets offer all the necessary protein, calcium, fats, carbohydrates, fiber, vitamins, minerals, phytochemicals and antioxidants for optimal health.  This diet emphasizes whole, minimally processed foods, offering significant health benefits like improved heart health, weight management, reduced inflammation, reduced Type 2 diabetes risk, and helps the body fight diseases including cancer. 

The Mediterranean Diet

The Mediterranean diet is often considered the gold standard for these overlapping concerns. It is naturally high in antioxidants and phytonutrients that help mitigate oxidative stress. A heart-healthy, plant-based eating pattern emphasizing fruits, vegetables, whole grains, beans, nuts, and extra virgin olive oil. It reduces chronic disease risk by prioritizing fish, poultry, and herbs over red meat and processed foods.  Key principles include eating fresh, seasonal foods, using healthy fats, and enjoying meals with others.  The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.

Help to get started

Give a plant-based diet a try for 21 days. In just three weeks, you can break old habits and start new ones, revolutionizing your health. In that time you will likely see many positive changes and find new foods and routines that work for you. Here are some tips to help you get started on a plant-based diet.

  • Eat lots of vegetables. Fill half the plate with vegetables at lunch and dinner. Make sure to include plenty of colors in choosing vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
  • Change thinking about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
  • Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
  • Cook a vegetarian meal at least two nights a week. Build these meals around beans, whole grains, and vegetables.
  • Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
  • Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
  • Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
  • Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy the craving for a sweet bite after a meal.
  • 13-Hour Intermittent Fasting. Fasting affects insulin levels and inflammation, both of which can influence cancer cell growth.

The “Calcium Thieves” (What to Limit)

Even if you take in enough calcium, these factors can increase “renal clearance” —meaning they nudge the kidneys to flush calcium out through the urine:

  • High Sodium – For every 2,300mg of sodium excreted by the kidneys, about 40mg of calcium is lost with it.
  • Phosphoric Acid – Found in dark sodas; it can interfere with calcium absorption when consumed in high amounts.
  • Excessive Caffeine – Can slightly increase calcium loss via the kidneys.  Avoid drinking heavy amounts of coffee or tea exactly at mealtime, as the tannins can slightly interfere with calcium absorption – Wait about 30–60 minutes.
A Quick "Bio-availability" Hack: try soaking raw nuts, seeds, and grains before eating them.  This reduces phytic acid, a natural compound that can "bind" to calcium and prevent absorption.

Read Ingredient Labels Carefully

If purchasing a pre-packaged food product, be sure to carefully read what is in the package, box, or can.  Note that product ingredients are listed in descending order, with the greatest amount by weight listed first.  Purchase products with just a few recognizable plant-based ingredients.  The less processed the better.  Aim for foods high in fiber, plus low in sodium and added sugars.

Fuel the Body and Brain with Real, Nutrient-Dense Foods

Video from Dr. Pradip Jamnadas, MD about, “Don’t Ruin Your Fast: How to Make Dinner the Feast Your Body is Craving” (31 minutes) Dinner is a true feast, especially when breaking a fast. This is the one meal of the day where you have the chance to fuel your body and brain with real, nutrient-dense foods. Too many people turn to processed products that wreck metabolism, disturb sleep, and leave you hungry again. I want to show you why dinner matters most, how to eat for your microbiome, and how the right feast can help you thrive, not just survive.