Interview with Elissa Goodman, Integrative Holistic Nutritionist: What to Eat to Live Cancer-Free

Food matters. Sleep matters. Stress matters. But cancer is also complicated, deeply personal, and never a one-size-fits-all story. We cannot simply eat perfectly, exercise perfectly, and assume we are immune from disease. What we can do is support our bodies every day with real food, hydration, rest, screening, movement, emotional support, and appropriate medical care.

That balance is where this conversation lives. Elissa Goodman, author of Cancer Hacks and an integrative holistic nutritionist, joins Dr. Thais Aliabadi and Mary Alice Haney to discuss her cancer journey, the habits that can support health, and why no cleanse, supplement, or trendy protocol replaces a sustainable lifestyle.

Table of Contents

• Stress, Cancer, and the Importance of Early Detection
• Food as Everyday Preventive Support
• Protein, Fiber, and Green Drinks
• Why Cleanses and Medication Are Not Shortcuts
• Gut Health, Anxiety, and the Whole Person
• A Practical Daily Routine for Health
• Blood Work, Fasting, and Knowing Our Bodies
• Five Essential Tips for a Healthy Life
• FAQ

Stress, Cancer, and the Importance of Early Detection

How did your own cancer experience shape your approach to wellness?

Elissa Goodman: Our story begins with stress. We grew up feeling like we had to keep up, achieve more, and get everything exactly right. When we are raised in an environment where the pace never slows down, it is easy to internalize the idea that rest means falling behind.

For years, we can label ourselves as tired, sick, or somehow not enough. That identity becomes exhausting. In our case, there were physical struggles too, including a low white blood cell count and frequent illness. Then came fast-paced work, late nights, and a lifestyle that kept the nervous system in constant overdrive.

After moving to Los Angeles, we were diagnosed with early-stage Hodgkin lymphoma. A massage therapist felt an enlarged lymph node near the collarbone and urged us to get it checked. That simple moment of attention changed everything.

We received conventional cancer treatment, including radiation, while also beginning the emotional work we had avoided for years. Therapy, self-reflection, and learning how to step out of fight-or-flight mode became part of the healing journey. Radiation helped treat the cancer, but it also came with lasting health effects, including thyroid-related issues. That experience made it impossible to separate physical health from mental, emotional, and lifestyle health.

Can stress cause cancer?

Dr. Thais Aliabadi: We need to be careful with simplified statements. Cancer is a complex disease, and no one should blame themselves for a diagnosis because they were stressed, ate a particular food, or failed to meditate enough.

Still, chronic stress can affect how we care for ourselves. When we are stressed, we often sleep less, eat more processed food, drink more alcohol, move less, and become disconnected from our bodies. Stress may also affect immune function. These factors can compound over time, which is why stress reduction deserves a legitimate place in preventive health.

We also need to remember that people can do many things “right” and still develop cancer. We can eat well, avoid smoking, rarely drink alcohol, exercise, have no genetic mutation, and still receive a diagnosis. That is not a personal failure. It is exactly why screening and timely medical care matter so much.

Why is cancer screening so important?

Dr. Thais Aliabadi: Better screening is one reason cancer may seem more visible. In some places, people are not screened, and a cancer diagnosis may be missed until much later. Early detection can change outcomes dramatically, especially for cancers such as breast cancer.

Stage describes how far a cancer has progressed. In general, a stage one cancer is more localized, while stage four means it has spread to distant parts of the body. Lymph nodes matter because they can be a pathway through which cancer cells travel. As stage increases, treatment often becomes more intensive and the chance of recurrence may increase.

We do not want anyone to ignore a breast lump, delay breast imaging, or avoid a medical appointment out of fear. Early-stage breast cancer can often be treated successfully. Nutrition and stress support are important, but they do not replace imaging, surgery, chemotherapy, radiation, or other treatments when those interventions are medically appropriate.

For more context on emerging methods for finding cancer earlier, including liquid biopsy research, read how blood tests may one day detect cancer before symptoms appear.

Food as Everyday Preventive Support

What is the best way to eat after a cancer diagnosis, or for cancer prevention?

Elissa Goodman: We keep coming back to the basics: eat real food. A diagnosis can make us feel like we need an impossible, highly restrictive protocol, but the foundation is much more approachable. We want a diet built around whole, nutrient-dense foods rather than heavily processed foods.

That means paying attention to the foods that show up constantly in our routines:

• Vegetables, especially leafy greens and cruciferous vegetables
• Onions, garlic, and leeks
• Fiber-rich plant foods, including beans and legumes
• Clean sources of protein
• Healthy fats such as olive oil, avocado oil, and coconut oil
• Water and mineral-rich hydration

We also want to become more aware of common sources of excess sugar and highly processed ingredients. A juice can look healthy but still contain substantial added sugar. A protein bar can be marketed as wellness food while functioning more like candy. It is worth reading the label, especially when sugar is appearing in multiple foods before lunch.

Which foods do you focus on most?

Elissa Goodman: We love foods that make it easier to eat more plants without making food miserable. Spinach, radicchio, cruciferous vegetables, onions, leeks, and garlic are staples. The goal is not to declare one food magical. The goal is variety, color, fiber, and consistency.

Vegetables are where we get so many vitamins, minerals, and phytonutrients. We encourage clients to work toward eight to 10 cups of vegetables a day, which can sound overwhelming until we spread it across the day. A blended green drink, a large salad, soup, cooked vegetables, and a side of greens at dinner can make that goal far more realistic.

Should we avoid dairy, sugar, seed oils, and processed foods completely?

Elissa Goodman: We do not have to approach food with panic. We want to reduce inflammatory, highly processed foods and make better choices more often. Restaurants commonly use inexpensive oils such as sunflower, safflower, grapeseed, and canola oil. At home, we can choose oils we feel better about, such as olive oil or avocado oil.

We also want to pay attention to cow dairy if it does not agree with us. Some people find goat and sheep dairy easier to tolerate. We are all different. One person may feel great after eating eggplant, while another may experience brain fog, cravings, or digestive symptoms. The body gives us feedback if we are willing to notice it.

The practical question is not, “Can we be perfect?” It is, “How do we feel after we eat this?” We can start connecting the dots between a food and our energy, digestion, mood, skin, cravings, and focus.

Is organic food necessary if it is not affordable?

Elissa Goodman: We need to stop making healthy eating feel all-or-nothing. Organic food can be expensive, and it is not realistic for every household to buy every item organic. Eating fruits and vegetables, even when they are conventional, is still better than skipping them because organic options are unavailable.

We can use the Environmental Working Group’s annual lists, often called the Clean Fifteen and Dirty Dozen, to decide where we may want to prioritize organic purchases. Farmers markets may also offer local options that fit within a budget. The important thing is building a workable routine, not chasing perfection.

Protein, Fiber, and Green Drinks

Should women eat animal protein?

Elissa Goodman: Our needs are individual. After a cancer diagnosis, we tried eating vegan, but we became extremely thin, low-energy, and lethargic. When we added a little animal protein back in, we felt dramatically better. That does not mean everyone needs the same approach. It means we have to listen to our own bodies.

As we age, protein becomes especially important for preserving muscle. At the same time, very large portions of animal protein can crowd out vegetables and fiber. A balanced plate can include a moderate serving of clean animal protein alongside beans, legumes, greens, colorful vegetables, and enough water.

Fiber is a major part of the conversation. People often eat a large amount of animal protein without enough vegetables or hydration. We need plants and fluids to support digestion and regularity.

What is your simple green drink formula?

Elissa Goodman: Keep it easy: celery, cucumber, lemon, ginger, and spinach. That is it. We can juice it, but blending is often even better because it retains the fiber. We do not add fruit to our green juices because we are not trying to turn a vegetable drink into a sugar drink.

A blender makes this accessible. We can throw in those vegetables, add water, blend, and drink it fresh. It is an easy way to get several cups of vegetables, hydration, and fiber early in the day.

Are greens powders a substitute for vegetables?

Elissa Goodman: Whole food comes first. A greens powder can be useful on a busy day, but we want to know what is in it. Some products contain fillers, synthetics, or vague proprietary blends that do not clearly disclose amounts.

Supplements can help cover gaps, but they should not replace the work of putting vegetables, protein, hydration, and fiber on the plate. Food and supplements can coexist, but food remains the foundation.

Why Cleanses and Medication Are Not Shortcuts

Can a five-day cleanse reset our health?

Elissa Goodman: A structured five-day program can help us reconnect with vegetables, hydration, and regular meals. The goal of a food-based cleanse should not be deprivation. We want people to see that plant-forward food can be satisfying, abundant, and genuinely delicious.

Our approach includes soups, salads, tonics, lattes, seed bars, vegetables, and supportive tools such as magnesium and digestive enzymes. It is not about starving ourselves. It is about interrupting routines built around processed food, alcohol, sugary drinks, and mindless snacking.

But a cleanse cannot become a pass for the rest of the month. We cannot complete five days of healthy eating and then return immediately to daily soda, heavy drinking, and highly processed meals. Health is not a monthly reset button. It is a collection of ordinary decisions made repeatedly.

How should we make changes without becoming overwhelmed?

Elissa Goodman: Slowly. We do not take every comfort food, drink, and habit away from someone overnight. We start by identifying one realistic swap. If soda is the habit, we find another drink. If alcohol is the pattern, we investigate what is driving the craving and create a better plan for stress relief.

Often, food choices are not just about hunger. They can be connected to anxiety, fatigue, loneliness, overwhelm, or the need to decompress. When we get curious instead of judgmental, we can build habits that actually last.

What about GLP-1 medications such as Ozempic, Wegovy, Mounjaro, and Zepbound?

Dr. Thais Aliabadi: These medications can be life-changing for appropriate patients, particularly those living with obesity or significant metabolic risk. Obesity is associated with several cancers, including pancreatic, colon, and breast cancer. When a treatment helps someone lose substantial weight, reduce cravings, stop smoking, drink less alcohol, or move away from processed food, that can have meaningful health implications.

But these medications are not designed as a casual way to lose five pounds while continuing the same habits. We need appropriate medical evaluation. We also need to protect muscle mass by eating sufficient protein and doing weight-bearing exercise. Some people on these medications eat very little, which can create its own problems.

There is no medication that allows us to ignore nutrition entirely. The better question is: how do we use every available tool responsibly, with the right patient, the right supervision, and a sustainable lifestyle?

Gut Health, Anxiety, and the Whole Person

Why do gut health and mental health keep appearing in the same conversation?

Dr. Thais Aliabadi: Because we cannot treat people as disconnected body parts. Anxiety and depression can affect eating, exercise, sleep, alcohol use, and smoking. When someone is anxious all day, food may become a coping mechanism. When someone is depressed, movement and meal preparation can feel impossible.

Addressing the underlying mental-health issue can make every other health change easier. Therapy, meditation, health coaching, medical care, and support from loved ones can all have a role. We need to look at the whole person, not simply tell them to eat a salad.

Sleep is part of that same equation. If sleep is disrupted, cravings, mood, energy, and stress tolerance can all suffer. For practical strategies that support rest, explore these evidence-informed tips for a better night’s sleep.

Are probiotics enough to fix gut health?

Elissa Goodman: A probiotic can be helpful, but it is not the entire answer. We need fiber, plant diversity, hydration, and food that supports our digestion. For people with ongoing digestive issues, stool testing or a GI map may help a qualified practitioner understand what is happening with bacteria, inflammation, fungi, or other concerns.

We also need to be mindful of antibiotics. They are sometimes necessary and can be life-saving, but unnecessary or repeated use may affect the gut microbiome. This is another reason to ask questions and understand why a medication is being prescribed.

Stress matters here too. When we eat in a rushed, anxious state, digestion can suffer. We can try to pause, breathe, sit down, and eat with a little more awareness. It is simple, but it is not insignificant.

A Practical Daily Routine for Health

What does your day of eating and wellness look like?

Elissa Goodman: We start with 15 minutes of meditation. It is not a huge production. It is a way to ground ourselves before the day starts. Sleep is also non-negotiable whenever possible. We aim for around eight hours because restoration matters.

Before coffee, we drink two cups of water. Most of us wake up dehydrated, and beginning the day with caffeine before water can make that worse. Then comes the green drink, usually blended for the fiber.

We generally eat our first solid meal at lunch. That meal is usually a large salad with legumes, beans, nuts, seeds, and enough protein. We aim for around 30 grams of protein at lunch and more at dinner, which may include clean animal protein, vegetables, salad, and a modest amount of carbohydrates. A protein bar, nuts, or pumpkin seeds may fill the gap between lunch and dinner.

We also drink a lot of water and use minerals or electrolytes to support hydration. If we are constantly thirsty or urinating frequently, it is worth considering caffeine intake and discussing persistent symptoms with a clinician.

What role does caffeine play in hydration and bladder symptoms?

Dr. Thais Aliabadi: Caffeine can contribute to bladder urgency, especially as we get older. The bladder may begin signaling urgency at a much lower volume than usual. If we are running to the bathroom constantly, reducing caffeine can be one useful first step.

We also need to recognize that urinary frequency can have many causes, including perimenopause-related changes. Vaginal dryness, bladder symptoms, caffeine use, hydration patterns, and other medical issues deserve proper evaluation. We should not assume every symptom is normal or simply live with it.

Blood Work, Fasting, and Knowing Our Bodies

Which health markers are worth discussing with a clinician?

Elissa Goodman: We love data when it helps us understand our health more clearly. A comprehensive annual discussion may include a complete blood count with differential, blood sugar measures such as A1C and fasting glucose, fasting insulin, cholesterol, thyroid testing, cortisol, vitamin D, and markers of inflammation such as C-reactive protein.

Hormone testing requires context and proper timing. Estradiol and progesterone change during the menstrual cycle, so random testing may not tell the full story. We need a clinician who understands how to interpret results in the context of symptoms, cycle timing, medications, age, and medical history.

Blood work does not replace listening to the body. If we are exhausted, anxious, having digestive problems, noticing unusual symptoms, or simply feeling unlike ourselves, we deserve to investigate rather than dismiss it.

Is intermittent fasting right for everyone?

Elissa Goodman: Intermittent fasting can be useful for some people, particularly those with elevated blood sugar. But it is not a contest, and it is not for everyone. People with very low blood sugar, significant adrenal fatigue, demanding work schedules, or certain medical conditions may not do well with fasting.

Longer water fasts are even more serious. There are reports and research discussions around fasting, cellular repair, and cancer treatment, but prolonged fasting should not be self-prescribed. Anyone considering an extended fast, especially during cancer treatment, needs medical supervision and a controlled environment.

We want to know our bodies, understand our lab work, and choose an approach we can actually sustain. A short daily eating window may be helpful for one person, while another person may need an early protein-rich breakfast before a long shift or surgery day.

Five Essential Tips for a Healthy Life

If we remember only five things, what should they be?

Elissa Goodman: We would keep it very simple.

1. Make sleep a priority. Our bodies restore, digest, and recover during sleep. Women may need eight to 10 hours, especially when dealing with stress or health concerns.
2. Practice self-love and self-preservation. This is not ego. When we value ourselves, we are more likely to honor our needs, set boundaries, and take care of our health.
3. Hydrate consistently. Water matters, and minerals may help some people retain and use hydration more effectively.
4. Eat nutrient-dense food. Focus on food grown from the earth, especially vegetables, fiber-rich plants, and adequate protein.
5. Build habits rather than chasing perfection. We do not need to be flawless. We need to return to our healthy practices again and again.

Our bodies are powerful. They can restore, rebuild, and respond to care. That does not mean we control everything, and it does not mean we should blame ourselves when illness happens. It means we can use the tools available to us: screening, medical care, nourishing food, sleep, hydration, movement, emotional support, and kindness toward ourselves.

FAQs

Can food prevent cancer completely?

No. Cancer is complex, and people can develop cancer despite healthy habits. Nutritious eating, maintaining a healthy weight, limiting processed foods and alcohol, managing stress, and following recommended screening can support overall health, but none of these guarantees prevention.

What are easy ways to eat more vegetables each day?

Start with a blended green drink containing celery, cucumber, lemon, ginger, and spinach. Add a large salad at lunch, vegetable soup or cooked vegetables at dinner, and beans, greens, garlic, onions, or cruciferous vegetables wherever they fit naturally.

Should we stop eating animal protein?

Not necessarily. Needs vary. Some people feel better with moderate amounts of animal protein, particularly as they age and work to preserve muscle. The key is balance: include vegetables, fiber, hydration, and portions that work for our own bodies and health needs.

Do cleanses make up for unhealthy habits?

No. A food-based reset may help us reconnect with vegetables and hydration, but it cannot replace consistent daily habits. Sustainable changes, even small ones, matter more than short bursts of perfection.

Should we try intermittent fasting or a water fast?

Intermittent fasting may be helpful for some people, but it is not appropriate for everyone. Extended water fasting should not be attempted without medical guidance, especially for anyone with a medical condition, low blood sugar, cancer, or a history of disordered eating.

This article was created from the video What to Eat to Live Cancer-Free with Elissa Goodman | SHE MD for Dr. Thais Aliabadi’s website.