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Breast Cancer Wellness Plan

About Breast Cancer

Nearly 270,000 new cases of breast cancer, most of which are women, are expected in 2018, with a total of nearly 42,000 deaths from the disease.[1]

Aside from skin cancer, it is the most commonly diagnosed cancer and the 2nd leading cause of cancer death among women.

Both the occurrence and death due to breast cancer have declined somewhat in recent years, largely due to a decline in hormone replacement therapy (HRT) [use among postmenopausal women.

Breast cancer is significantly influenced by dietary and lifestyle factors, in part evidenced by the nearly 3-fold higher occurrence in developed countries compared to underdeveloped ones.[2]

STAY ACTIVE Most studies suggest physical activity lowers breast cancer mortality.[3]

Breast Cancer Supplement Protocol

Diindolylmethane (DIM)

Vitamin D

Pterostilbene & Resveratrol

Quercetin with Bromelain

Multiple nutritional supplements have been associated with reduced cancer occurrence and/or cancer progression. This list contains those with the greatest evidence-based benefit.

Recent Research

Diindolylmethane (DIM) has proposed cancer chemoprevention activity in the breast

A number of risk factors are known to be associated with breast cancer occurrence, and the risk factors for younger women are not necessarily the same for women over 40.

Among the most well-established risk factors include:

  • a history of cancer in your family, particularly a first degree relative
  • having dense breast tissue

Risk factors for younger women also include:

  • current oral contraceptive use
  • not having a child until after age 30
  • having a prior benign breast biopsy[4]

Other known risk factors include:

  • alcohol intake
  • smoking
  • higher amounts of dietary fat
  • high percentage of body fat
HEALTHY DIET Consume a vegetable rich, Mediterranean-style diet, emphasizing whole foods and cruciferous vegetables (broccoli, cauliflower, kale, brussel sprouts, etc.)[5]

Mammography - Screening by mammography is recommended by a number of cancer organizations. The U.S. Preventive Services Task Force recommends individualized, informed decision making about when to start mammography.

Cancer staging and classification - Staging is the process of finding out how much cancer there is in a person’s body and where it’s located. It’s how the doctor learns the stage of a person’s cancer. Physical exams, imaging procedures, laboratory tests, pathology reports, and surgical reports provide information to determine the stage of a cancer.

Genetic evaluation - Genetic evaluation may be recommended, as a number of genetic mutations have been associated with prognosis (outlook) and help to predict how beneficial different treatments may be.

Vitamin D level - Vitamin D levels have been found to be predictive of breast cancer risk and higher grade tumors.[6][7]

RELAX Practice mindfulness-based stress reduction, like breathing techniques, yoga, Pilates and meditation.[8]

DIM & Isothiocyanates
Isothiocyanates, which are abundant in cruciferous vegetables, like broccoli, cauliflower and cabbage, have shown anti-tumor activity and DIM (3,3'-Diindolylmethane), also found in these same vegetables, inhibits cancer cell proliferation in estrogen receptor positive and negative cells, and has shifted urinary estrogen metabolites to those with lower cancer risk among cancer survivors.[9],[10],[11]


Suggested dose: DIM 250 mg & Isothiocyanates 600 mcg per day

Vitamin D
Vitamin D levels are associated with both the risk of breast cancer, as well as the risk of dying from it. Suggested dose is that sufficient to raise vitamin D blood levels to >40 ng/mL, which may require 5000 IU per day or more.[6]

Suggested dose: May require 5,000 IU per day or more, depending on blood levels.

This antioxidant has been shown to influence the methylation of genes in women at high breast cancer risk, and to reduce the toxicity of radiation therapy.*[19],[20]


Suggested dose: 100-200 mg per day

Quercetin with Bromelain
This antioxidant has multiple mechanisms by which it inhibits breast cancer proliferation and induces apoptosis (programmed cell death), and alters the metabolism of estrogen to less toxic compounds.[23],[24] It may be particularly beneficial for Her2/neu positive cancer.[25]


Suggested dose: 200-400 mg three times per day

Multiple nutritional supplements have been associated with reduced cancer occurrence and/or cancer progression. This list contains those with the greatest evidence-base and benefit.

Omega-3 Fatty Acids
Omega-3 fatty acids, DHA and EPA, have been shown to exert numerous anti-proliferative effects on breast cancer cells, as well as reduced inflammation and fatigue among breast cancer survivors.[7] DHA/EPA have also demonstrated protective effects when combined with several chemotherapeutic agents.[8] Additionally, GLA, another Omega-3 helps to maintain balance in the fatty acids.


Suggested dose: 2-3 grams combined EPA & DHA per day, with at least 1-2 grams of a GLA source

Scutellaria Barbata
Scutellaria Barbata is an herb that grows in Korea and southern China. An extract of this plant has been shown to be safe in a clinical trial of women with advanced breast cancer, and to inhibit cell proliferation and induce cancer cell death.[12],[13]


Suggested dose: 1-2 grams per day

Curcumin Phytosome
The active extract from the spice turmeric, curcumin displays an ability to inhibit many tumor cell types, and also may sensitize cancer cells to other therapies.[14] Recently it was combined with docetaxel, a commonly used chemotherapy medication, in patients with advanced and metastatic breast cancer with encouraging results.[15] Doses range depending on type of curcumin, yet Meriva® and Longvida® have been shown to be much more efficiently absorbed forms.[16]


Suggested dose: 1-3 gram per day

Green Tea Extract
Catechins, antioxidants found in green tea, particularly EGCG (epigallocatechin-3-gallate), are known to have numerous anti-metastatic and anti-proliferative properties. Also, clinical trials suggest EGCG may enhance other therapies.[17],[18]


Suggested dose: 1 gram EGCG and mixed catechins per day

Grape seed extract and/or Pycnogenol
Grape seed extract has been shown to inhibit breast cell carcinogenesis in response to several common toxins, and to inhibit the enzyme aromatase, a factor in hormone-sensitive cancers.[26],[27]


Suggested dose: 100-200 mg per day

A hormone, supplemental melatonin intake has improved survival in a number of cancers, and may enhance conventional therapy effectiveness.[28]


Suggested dose: At least 3 mg at night, preferably time-released

Vitamin E
Various components of vitamin E have shown anti-cancer properties. Although alpha-tocopherol is often used in clinical trials, when given alone it may deplete other important components of vitamin E.[29],[30]


Suggested dose: 200-400 IU per day of mixed tocopherols & tocotrienols

Vitamin K2
Vitamin K-2 (MK-7) has the longest half-life, meaning it is the most stable, of all forms of vitamin K. Shown to improve bone and cardiovascular health, higher intakes of this form have also been associated with reduced cancer incidence & fatality, and may improve effectiveness of other therapies.[31],[32],[33]


Suggested dose: 100 mcg vitamin K-2 (MK-7) per day

Healthy Food Options

Optimal Protein Choices:

Organic/hormone-free chicken


Grass-fed beef

Cold water fish (salmon, cod, sardines, pacific flounder/sole, butterfish, and trout. Choose wild ocean fish over farm raised fish)

Organic eggs

Organic legumes (acceptable as a vegetarian protein)

Optimal Fat Choices:


Walnut oil

Extra virgin olive oil

Hempseed oil


Raw, sprouted, or dry roasted nutsand seeds

Organic grass-fed butter


Coconut oil for higher heat cooking


Vegetable Choices:

You can eat an unlimited amount of vegetables from the list below:

Salad greens

Cruciferous vegetables (arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens)



Sweet peppers

Raw sauerkraut

Limit starchy veggies such as potatoes

Fruit Choices:

Low Glycemic Index
Organic Berries
(blueberries, raspberries,

Moderate Glycemic Index
(fresh or frozen)





Herbal teas

Naturally decaffeinated green tea

Spring water

Vegetable juices

Coconut water




Cayenne pepper

Sea salt


Fresh herbs and spices

Flax/olive oil & raw apple cider vinegar for dressings


Nuts (raw are best)


Raw or steamed vegetables

Low glycemic fruit

Almond butter with apple slices

Healthy Meal Ideas

Healthy Breakfast Ideas

Breakfast Ideas

Everyday THRIVE Shake  view recipes

2 to 3 hard boiled eggs with 1/2 cup grapefruit

2/3 cup hot quinoa cereal or gluten free steel cut oats, 1 scoop protein powder, 1/2 cup berries and a small handful of walnuts or pecans

Veggie Scramble: 2-3 eggs scrambled with onion, garlic and broccoli

Sauté veggies and add leftover salmon. Stir to heat up and add condiments/spices

2 to 3 poached eggs over a bed of fresh spinach and sliced tomato

2 to 3 slices turkey bacon with leftover veggies or sliced tomato and avocado

Healthy Lunch & Dinner Ideas

Lunch and Dinner Ideas (choose one for each meal)

Option 1

  • Green salad with sprouts, extra virgin olive oil, basil, & squeezed lemon or lime
  • Baked cod topped with avocado salsa: Chop: 1 avocado, 1 tomato, 1/2 cup red onion, add 1/2 cup capers (drained), 1/4 cup fresh cilantro, 1/2 tsp. cumin, 1/2 tsp. cayenne and 2 tablespoons lime juice.

Option 2

  • 1 cup black bean soup
  • Chopped cabbage with chicken and apple cider vinegar

Option 3 

  • Organic vegetable broth
  • Shrimp & vegetables: Sauté fresh shrimp and chopped garlic in a pan with coconut oil. Roughly chop 5-10 different vegetables and lightly stir-fry with freshly grated ginger & 1⁄2 cup cooked buckwheat noodles. Lightly drizzle with sesame oil.

Option 4

  • Baby greens salad with extra virgin olive oil & squeezed lemon or lime
  • Grilled buffalo burger on a baked or grilled portabella mushroom
  • Mixed roasted vegetables: Roast combination of cauliflower, broccoli, Brussels sprouts

Option 5

  • Beet greens with extra virgin olive oil & squeezed lemon or lime
  • Wild salmon, steamed or grilled
  • Steamed beets (steam 20-30 minutes or until soft, then peel off skin)

Option 6

  • Mixed greens salad with extra virgin olive oil or lemon flavored flax seed oil
  • Broiled chicken with peppers: Roughly chop green, yellow & red peppers, onion and mushrooms; toss lightly with extra virgin olive oil & chopped garlic. Serve with 1/2 cup wild brown rice.


Option 7

  • Steamed veggies (cauliflower, broccoli, carrots). Drizzle with olive oil and lemon after steamed.
  • Baked halibut topped with tomato pesto

Option 8

  • Roasted green beans
  • Grilled turkey breast with sage
  • 1/2 baked sweet potato

Option 9 

  • Baked sole with lemon
  • 1/2 cup baked acorn or butternut squash
  • Steamed green & yellow beans, topped with flax oil

Option 10

  • Steamed kale
  • Grilled chicken with garlic pesto: Mince 2 cloves of garlic and add to 1/8 cup extra virgin olive oil. Add 1/8 cup finely chopped fresh basil. Spread garlic-basil mixture on chicken breasts and allow to marinate while preparing the rest of dinner. Grill.

Option 11 

  • 1 cup hearty vegetable soup
  • Grilled halibut
  • Steamed artichoke with lemon

Option 12

  • 3 to 4 oz chicken salad (made with olive oil instead of mayonnaise) wrapped in a large lettuce leaf. Add grated carrots, avocado, or other veggie of your choice.

Everyday THRIVE Shake Recipes

Berry THRIVE Shake

Berry Everyday THRIVE Shake  

In a blender, combine the following ingredients:

  • 8-12 oz. of unsweetened almond or coconut milk
  • 1 scoop of Everyday THRIVE Shake
  • 1/4 cup of frozen berries, preferably organic
  • 1 tablespoon of ground flax or chia seeds
  • 1 heaping teaspoon of natural almond butter (optional)
  • Ice and fresh mint (optional)

ChocoMaca Everyday THRIVE Shake

In a blender, combine the following ingredients:

  • 8-12 oz. of unsweetened almond or coconut milk
  • 1 scoop of Everyday THRIVE Shake
  • 1/2 to 1 tablespoon of maca powder
  • 1 tablespoon of raw cacao powder or cocoa powder
  • 1 tablespoon of ground flax or chia seeds
  • Ice and fresh mint (optional)
ChocoMaca Thrive Shake
  1. Maintain a healthy weight[34]
  2. Most studies suggest physical activity lowers breast cancer mortality[35]
  3. Avoid alcohol and smoking
  4. Consume a vegetable rich, Mediterranean-style diet, emphasizing whole foods and cruciferous vegetables (broccoli, cauliflower, kale, brussel sprouts, etc.)[36]
  5. Practice mindfulness-based stress reduction, like breathing techniques, yoga, Pilates and meditation[37]

Important Nutrient/Drug Interactions

Given that many nutritional interventions have the potential to both increase the effectiveness of conventional treatments and possibly interfere with their effects, combined use should always be supervised.  For example, NAC may alleviate the adverse cardiovascular effects of some chemotherapeutic agents, but may theoretically interfere with those that require glutathione depletion. DHEA may also interfere with the effectiveness of chemotherapy, particularly for estrogen receptor positive cancers.[38] Doses higher than 50mcg of vitamin K2 (MK-7) may interfere with some anticoagulant medications.[39]

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[2] Youlden DR, Cramb SM, Dunn NA, et al. The descriptive epidemiology of female breast cancer: an international comparison of screening, incidence, survival and mortality. Cancer Epidemiol. 2012 Jun;36(3):237-48.

[3] Loprinzi PD, Cardinal BJ, Winters-Stone K, et al. Physical activity and the risk of breast cancer 1recurrence: a literature review. Oncol Nurs Forum. 2012 May 1;39(3):269-74

[4] Nelson HD, Zakher B et al. Risk factors for breast cancer for women aged 40 to 49 years: a systematic review and meta-analysis. Ann Intern Med. 2012 May 1;156(9):635-48.

[5] Voevodina O, Billich C, Arand B, et al. Association of Mediterranean diet, dietary supplements and alcohol consumption with breast density among women in South Germany: a cross-sectional study. BMC Public Health. 2013 Mar 7;13:203.

[6] Goodwin PJ, Ennis M, Pritchard KI, et al. Prognostic effects of 25-hydroxyvitamin D levels in early breast cancer. J Clin Oncol. 2009 Aug 10;27(23):3757-63.

[7] Vrieling A, Hein R, Abbas S, et al. Serum 25-hydroxyvitamin D and postmenopausal breast cancer survival: a prospective patient cohort study. Breast Cancer Res. 2011 Jul 26;13(4):R74.

[8] Carlson LE, Speca M, Patel KD, et al. Mindfulness-based stress reduction in relation to quality of life, mood, symptoms of stress and levels of cortisol, dehydroepiandrosterone sulfate (DHEAS) and melatonin in breast and prostate cancer outpatients. Psychoneuroendocrinology. 2004 May;29(4):448-74.

[9] Garland CF, French CB, Baggerly LL, et al. Vitamin D supplement doses and serum 25-hydroxyvitamin D in the range associated with cancer prevention. Anticancer Res. 2011 Feb;31(2):607-11.

[10] Alfano CM, Imayama I, Neuhouser ML, et al. Fatigue, inflammation, and ω-3 and ω-6 fatty acid intake among breast cancer survivors. J Clin Oncol. 2012 Apr 20;30(12):1280-7.

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[13] Biomed J. 2014 May-Jun;37(3):112-9. Gamma linolenic acid with tamoxifen as primary therapy in breast cancer. Int J Cancer. 2000 Mar 1;85(5):643-8.

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[18] Klawitter J, Klawitter J, Gurshtein J, et al. Bezielle (BZL101)-induced oxidative stress damage followed by redistribution of metabolic fluxes in breast cancer cells: a combined proteomic and metabolomic study. Int J Cancer. 2011 Dec 15;129(12):2945-57.

[19] Royt M, Mukherjee S, Sarkar R, et al. Curcumin sensitizes chemotherapeutic drugs via modulation of PKC, telomerase, NF-kappaB and HDAC in breast cancer. Ther Deliv. 2011 Oct;2(10):1275-93.

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[32] Song X, Siriwardhana N, et al. Grape seed proanthocyanidin suppression of breast cell carcinogenesis induced by chronic exposure to combined 4-(methylnitrosamino)-1-(3-pyridyl)-1-butanone and benzo[a]pyrene. Mol Carcinog. 2010 May;49(5):450-63.

[33] Kijima I, Phung S, Hur G, et al. Grape seed extract is an aromatase inhibitor and a suppressor of aromatase expression. Cancer Res. 2006 Jun 1;66(11):5960-7.

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[37] Nimptsch K, Rohrmann S, Kaaks R, et al. Dietary vitamin K intake in relation to cancer incidence and mortality: results from the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Heidelberg). Am J Clin Nutr. 2010 May;91(5):1348-58.

[38] Nimptsch K, Rohrmann S, Linseisen J. Dietary intake of vitamin K and risk of prostate cancer in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Heidelberg). Am J Clin Nutr. 2008 Apr;87(4):985-92.

[39] Zhang H, Ozaki I, Hamajima H, et al. Vitamin K2 augments 5-fluorouracil-induced growth inhibition of human hepatocellular carcinoma cells by inhibiting NF-κB activation. Oncol Rep. 2011 Jan;25(1):159-66.