Cancer Cells Don’t Take Christmas Breaks

Why Remission Isn’t Permission to Relax

The conditions that allowed cancer to develop in your body are still there. Treatment removed the tumour—it didn’t fix your metabolism, reduce your toxic load, or heal your stress response.

Every choice you make either protects you or makes you vulnerable. And Christmas? Christmas is five weeks of choices that could undo months of recovery.

The Numbers You Need to Know

• 741,000 new cancer cases globally from alcohol alone
• Cancer cells consume glucose 10-100x faster than normal cells
• One indulgent December creates a cancer-promoting environment lasting weeks into February
• 20% of all cancers are linked to environmental toxins

If you’re in remission, you can’t afford to be complacent. Let’s talk about why.

Sugar Feeds Cancer – Here’s the Science

Back in 1924, a scientist called Otto Warburg discovered something important: cancer cells are absolutely obsessed with sugar. They consume it at a rate 10-100 times faster than normal cells.This isn’t just about calories or weight gain. This is about cancer cell metabolism.

Here’s What Happens:

Normal cells use oxygen efficiently to create energy. They’re like a well-tuned engine.

Cancer cells prefer a different process that requires loads of glucose but very little oxygen. They’re inefficient—but fast. And that speed gives them exactly what they need: building blocks for rapid growth.

Why This Matters to You

Cancer isn’t just about bad luck or genetics. It’s primarily a metabolic disease—a disease of how your cells create and use energy.

The research is clear: you cannot develop cancer without insulin resistance. And what causes insulin resistance faster than anything else? Sugar. Particularly fructose (that’s half of table sugar and all of high-fructose corn syrup).

Sugar isn’t just “empty calories.” Sugar is metabolically toxic when you eat too much of it. It disrupts your entire cellular metabolism.

How Sugar Promotes Cancer:

1. Creates insulin resistance (required for cancer development)
2. Raises IGF-1 (a growth factor that helps cancer cells multiply)
3. Causes chronic inflammation (cancer loves inflammatory environments)
4. Suppresses your immune system (makes it harder to detect rogue cells)
5. Damages your mitochondria (your cellular energy centres)
6. Creates oxidative stress (damages DNA)

The Christmas Problem

Think about what December looks like:

• Biscuits at every meeting
• Mince pies at every gathering
• Christmas pudding, cakes, chocolates everywhere
• Alcohol at every event (your body metabolises it as sugar)
• “Just one won’t hurt” repeated 50 times
• Multiple parties every week for five weeks

Reality: One indulgent Christmas doesn’t just affect Christmas Day. It spikes your insulin, triggers inflammation, impairs your mitochondria, and creates a cancer-promoting metabolic state that lasts weeks into the new year.

Dairy: The Growth Factor You’re Not Thinking About

Everyone talks about sugar and alcohol. Almost no one talks about dairy. But if you’re serious about preventing recurrence, dairy needs to go.

What’s the Problem?

Dairy, particularly milk, raises something called IGF-1 (insulin-like growth factor 1) in your blood. IGF-1 is brilliant for growing animals and children. It’s not so brilliant for adults trying to prevent cancer.

The Research:

• Drinking 200g milk daily raises your IGF-1 by 10.0 µg/L
• Eating 400g dairy daily raises it by 16.8 µg/L
• Higher IGF-1 = higher risk for breast, prostate, colorectal, thyroid cancers

A UK study of 400,000 people confirmed it: higher IGF-1 levels mean higher cancer risk.

Why Dairy Raises IGF-1

Milk contains proteins (especially casein—that’s 80% of milk protein) that tell your liver to produce more IGF-1. Makes sense, right? Milk is designed to help baby mammals grow rapidly.

The problem: you’re not a baby mammal. And you’re certainly not trying to grow from 60 pounds to 600 pounds in a few months (which is what calves do).

What IGF-1 Does

It’s literally a growth signal. It tells cells to:

• Multiply faster
• Resist dying (cancer cells love this)
• Build new blood vessels (tumours need blood supply)

In a child, that’s healthy development. In an adult with cancer history, that’s providing fuel for any cancer cells that might still be lurking.

But What About Organic? Grass-Fed?

Still contains casein. Still raises IGF-1. Organic is better for avoiding pesticides, but it doesn’t solve the fundamental problem: dairy is a growth-promoting food.

What to Use Instead:

• Unsweetened almond milk (cooking, coffee)
• Coconut cream (richness in recipes)
• Nutritional yeast (cheesy flavour)
• Cashew-based cream cheese

All unsweetened. All in moderation. All as part of your low-carb protocol.

What to Actually Eat

You need a very low-carbohydrate diet that keeps insulin low, starves potential cancer cells, and supports healthy mitochondrial function.

Not ketogenic. That’s too extreme for most people to maintain long-term. But definitely low carb.

Protein:

• Organic chicken, turkey (lean cuts)
• Wild-caught oily fish (salmon, mackerel, sardines—omega-3s)
• Grass-fed meat occasionally
• Eggs (if tolerated)

Vegetables (2½-3 cups daily):

• Organic cruciferous veg (broccoli, cauliflower, Brussels sprouts—support liver detox)
• Leafy greens (spinach, kale, rocket)
• Courgettes, asparagus, peppers
• Really minimise starchy veg (potatoes, parsnips, corn)

Fruits (limited):

• Berries (1½-2 cups daily max)
• Blueberries, raspberries, strawberries
• Lower sugar, high antioxidants

Fats:

• Extra virgin olive oil
• Avocados
• Nuts, seeds (handful daily)
• Coconut oil for cooking

Resistant Starch (weird but important):

• Cooked and cooled white rice or new potatoes
• Feeds beneficial gut bacteria without spiking blood sugar
• Small portions, not daily

Dark Chocolate:

• 85%+ cacao only
• Small amounts (a couple of squares)
• Occasional treat, not daily indulgence

What You Should Avoid

❌ Dairy (milk, cheese, yoghurt, cream—raises IGF-1) ❌ Processed meats with nitrates (bacon, sausages, ham—Group 1 carcinogens, same as cigarettes) ❌ Charred/burnt foods (BBQ marks are carcinogenic compounds) ❌ All refined sugars (obvious) ❌ High-carb foods (bread, pasta, rice, potatoes—unless using resistant starch method) ❌ Christmas pudding, mince pies, cakes, biscuits (obviously) ❌ Alcohol (we’ll get to why in detail next)

Christmas Substitutes:

Instead of Christmas pudding

→ Berries with coconut cream Instead of mince pies → Dark chocolate (85%+) with berries Instead of cake → Nothing. You don’t need it. Instead of wine → Sparkling water with lime in a wine glass (looks the part) Instead of dairy → Unsweetened almond milk in coffee

Alcohol: Why “Just One” Isn’t Worth It

The evidence on alcohol and cancer is absolutely clear. And it’s recent—we’re talking 2024 data.

The Statistics:

• 741,000 cancer cases worldwide from alcohol (2020 global data)
• 4.1% of all new cancers attributed to alcohol
• 86% from heavy drinking, yes—but 14% from “light-to-moderate” drinking
• That’s over 100,000 cases from people who just had “a drink or two”

2024 U.S. Surgeon General Warning:

Even ONE drink daily increases breast cancer risk. Not two. Not three. One.

UK Data:

• Alcohol is the 3rd leading modifiable risk factor after smoking and excess weight
• Group 1 carcinogen (same classification as tobacco and asbestos)

Cancer-Specific Risks:

Breast cancer: 3-4+ drinks weekly = higher recurrence risk Prostate cancer: Evidence suggests complete avoidance is best Colorectal cancer: Direct increased risk with any consumption Head/Neck/Liver: May significantly raise death risk

How Alcohol Causes Cancer:

1. Acetaldehyde (what your body converts alcohol into) damages DNA and blocks repair mechanisms
2. Raises oestrogen and other cancer-promoting hormones
3. Depletes protective nutrients (folate, B vitamins—essential for DNA repair)
4. Creates chronic inflammation (cancer-promoting)
5. Suppresses immune function for 48-72 hours per drink (your immune system can’t spot cancer cells)
6. Metabolised as sugar (feeds cancer cells)

The Party Season Math:

December typically involves:

• Office party (3 drinks)
• Friends gathering (2 drinks)
• Family dinner (2 drinks)
• Christmas Eve (2 drinks)
• Christmas Day (3 drinks)
• Boxing Day (2 drinks)
• New Year’s Eve (4 drinks)

That’s 18 drinks over a few weeks. Your immune system will be suppressed almost continuously. Your inflammation will be elevated. Your insulin will be spiked. Your cancer risk will be significantly raised.

Best Choice:

Complete abstinence. I know that’s not what you want to hear. But it’s what your survival requires.

The Testing You Can’t Skip

“How will I know if something’s wrong?” Simple. You test. Regularly.

Don’t wait until you feel symptoms. By the time you feel symptoms, cancer has often been growing for months or years.

1. Liquid Biopsy

This is the big one. Liquid biopsy detects circulating tumour DNA in your blood—months or even years before anything shows up on scans.

What it does: Finds tiny amounts of cancer DNA floating in your bloodstream Why it matters: Non-invasive blood test that can catch recurrence incredibly early When: Every 3-6 months first year, then as advised

Early detection = better outcomes. Always.

2. Comprehensive Nutrient Panels

Cancer survivors are often depleted in critical nutrients. And deficiencies compromise your immune function and healing capacity.

Test for:

• Vitamin D (aim for 50-80 ng/mL—critical for immune function)
• B12 (depleted by stress and alcohol, essential for DNA repair)
• Folate (B6 too—DNA synthesis and repair)
• Iron markers (lower quartile is ideal—excess is pro-oxidant and proliferative)
• Magnesium, zinc (immune support)
• Omega-3 fatty acids index (anti-inflammatory)

3. Microbiome Testing

70-80% of your immune system lives in your gut. Your microbiome directly affects your cancer risk.

Why it matters:

• Disrupted by stress, sugar, alcohol, processed foods
• Good bacteria = better immune function
• Can improve cancer detection 50-fold when combined with clinical factors

When: Every 6 months, especially if you’ve had chemotherapy (which destroys gut bacteria)

4. Hormone Monitoring

For hormone-related cancers (breast, prostate, ovarian, uterine), you need regular hormone testing including urinary metabolites.

5. Comprehensive Blood Panels

We use our endobiogenic biology of functions panel.

Don’t Let December Chaos Derail Monitoring

Hyperbaric Oxygen Therapy: More Than Radiation Recovery

HBOT deserves its own section because most people—including most doctors—don’t understand what it can do for cancer survivors.

What Is HBOT?

You breathe 94% oxygen in our pressurised chamber with a concentrator. The pressure is 1.5 times normal atmospheric pressure.

This floods your blood with oxygen—way more than your haemoglobin can normally carry. That oxygen gets into tissues that are typically oxygen-starved.

Is It Safe?

Yes. A 2025 study followed cancer survivors for over 2 years (783 days median). Result: no tumour progression, no recurrence, no metastasis attributable to HBOT.

Multiple studies confirm: HBOT is safe for cancer survivors when properly indicated.

The old fear that “oxygen feeds cancer” is nonsense. Cancer cells actually prefer low-oxygen environments. HBOT creates the opposite—a high-oxygen environment that cancer cells don’t like.

The 7 Benefits for Cancer Survivors:

1. Immune System Boost (30% More Effective)

HBOT makes your white blood cells work better—up to 30% more effectively.

What this means:

• Better at identifying abnormal cells
• Better at destroying pathogens
• Better at fighting infections
• More production of molecules that attack bacteria and viruses
• Less chronic inflammation (which suppresses immunity)

2. Stem Cell Activation (8x Increase)

This one’s remarkable: HBOT mobilises stem cells from your bone marrow—an 8-fold increase.

What this means:

• Enhanced tissue repair throughout your body
• Regeneration of immune cells (critical for cancer surveillance)
• New blood vessel formation (for healthy tissue, not tumours)
• Faster healing capacity

3. Detoxification Support

Especially valuable if you’ve had chemotherapy.

How it works:

• Increases oxygen in your blood plasma
• Helps flush toxins from tissues more efficiently
• Improves how your cells clear waste
• Supports your liver and kidneys (your main detox organs)
• Better mitochondrial function = better cellular energy

4. Anti-Cancer Mechanisms

HBOT isn’t a cancer cure. But evidence suggests it actively discourages cancer:

• Changes the tumour microenvironment (makes it hostile to cancer cells)
• Reduces hypoxia (low oxygen that cancer thrives in)
• May enhance immunotherapy effectiveness
• Improves chemotherapy drug delivery to tissues
• Activates anti-inflammatory pathways

5. Healing Radiation Damage (Original Use)

This is what HBOT is officially approved for—and it works brilliantly:

• Osteoradionecrosis (damaged bone from radiation)
• Radiation cystitis (bladder inflammation and bleeding)
• Radiation proctitis (rectal inflammation and bleeding)
• Soft tissue necrosis (dead tissue)
• Lymphoedema (swelling from lymphatic damage)
• Chronic pain from radiation

Typically needs 20-60 sessions depending on severity. Often covered by insurance for this indication.

6. Cellular Rejuvenation (20% Telomere Extension)

HBOT can extend your telomeres by about 20% after roughly 2 months of treatment.

What are telomeres? Protective caps on your DNA. Shorter telomeres = faster ageing and cellular breakdown. Longer telomeres = healthier, more resilient cells.

Also:

• Increases mitochondrial density (more cellular energy)
• Reduces oxidative stress
• Improves brain function (your brain uses 20-25% of your body’s oxygen)
• May improve “chemo brain” (cognitive issues post-treatment)

7. Quality of Life Improvements

Day-to-day benefits people actually notice:

• Reduced fatigue (major complaint for cancer survivors)
• Better sleep
• Less pain (especially radiation-related pain)
• Improved wound healing
• Better cognitive function
• Stronger immune response to infections
• Helps with anaemia (stimulates bone marrow)

How Many Sessions?

For radiation damage: 20-60 sessions, 60-90 minutes each, 5 days/week initially

For immune/detox support: 20-30 sessions, 2-3 times weekly, 60 minutes each

For maintenance: Individualised, most days. It’s best to invest in a chamber.

Benefits build over time—it’s cumulative.

Important Notes:

• Not a cure or stand-alone treatment
• Discuss with your oncology team
• Only use facilities where staff are actually trained and know how to put together protocols for HBOT
• Contraindications exist

Combines Brilliantly With:

✓ Low-carb diet (both target metabolism) ✓ Infrared sauna (both support detox) ✓ Stress management (both reduce inflammation) ✓ Exercise (both improve oxygenation)

Each strategy multiplies the benefits of the others.

Stress: The Cancer Promoter You Can’t See

Chronic stress significantly raises your recurrence risk. Here’s why and what to do about it.

How Stress Promotes Cancer:

1. Cortisol Dysregulation Sustained high cortisol:

• Suppresses immune function (can’t detect cancer cells)
• Promotes inflammation (cancer-promoting environment)
• Impairs DNA repair (more mutations)
• Raises blood sugar (feeds cancer cells)
• Disrupts hormones

2. Immune Impairment Stress reduces:

• NK cell activity (these identify and kill cancer cells)
• T-cell function
• Overall immune surveillance

3. Inflammation Stress triggers pro-inflammatory molecules (IL-6, TNF-α) that create a cancer-friendly environment.

4. Behaviour Changes When you’re stressed, you:

• Make poor food choices
• Stop exercising
• Sleep badly
• Drink more alcohol
• Skip your health practices

The Christmas Stress Factor

Holidays add unique pressures:

• Family dynamics (old wounds resurface)
• Financial strain (gifts, travel, hosting)
• Time demands (impossible schedule)
• Sleep disruption (late nights, alcohol)
• Social obligations (can’t say no)

For cancer survivors: Add fear of recurrence, pressure to “be normal,” anxiety about food choices, exhaustion from maintaining boundaries.

What Actually Works:

1. Meditation (20-30 Minutes Daily)

Evidence: Reduces cortisol, improves immune function, decreases inflammation.

Apps: Headspace, Calm, Insight Timer

Non-negotiable. Not optional. Daily practice.

2. Yoga (3-5 Sessions Weekly)

Combines movement, breathwork, and meditation.

Evidence: Reduces inflammation markers, improves quality of life in survivors.

Type: Gentle, restorative, hatha. Avoid hot yoga (adds physiological stress).

3. Breathwork (Simple But Powerful)

Box Breathing: Inhale 4 counts, hold 4, exhale 4, hold 4. Repeat 5 minutes.

Calms your nervous system immediately. Do it before stressful events, in the car park before the party, whenever anxiety spikes.

4. Sleep (7-8 Hours Non-Negotiable)

Protocol:

• Consistent sleep/wake times (yes, even weekends)
• Dark, cool bedroom (16-19°C)
• No screens 1 hour before bed
• No caffeine after 2pm
• Consider magnesium glycinate supplement
• Blackout curtains

Sleep deprivation raises cortisol, suppresses immunity, increases inflammation. You cannot skip this.

5. December-Specific Strategies:

• Limit events: You don’t have to attend everything
• Permission to say no: Practice this phrase
• Maintain morning practice: Even when “too busy”
• Earlier bedtimes: Counter late nights by prioritising sleep
• Nature daily: 20 minutes outside, even if cold

Toxic Burden: The Party Season Problem

WHO attributes 20% of cancers to environmental toxins. December amplifies your toxic exposure significantly.

Party Season Exposures:

• Synthetic fragrances (perfumes, air fresheners, scented candles)
• Cleaning chemicals (hosting means more cleaning)
• Alcohol fumes (even if you don’t drink, you’re inhaling it at parties)
• Processed foods (party platters, buffets, takeaway)
• Secondhand smoke (gatherings with smokers)
• Plastics (food storage, drink containers)
• Pesticides (non-organic food at events)

Your December Detox Strategy:

1. Infrared Sauna (3-5x Weekly) Promotes excretion of heavy metals, BPA, phthalates through sweat. Start with 15-20 minutes, work up to 30 minutes.

2. Hydration (2-3L Filtered Water Daily) Filtered. Not tap. Dilutes toxins, supports kidney function.

3. Dry Brushing (Before Showers) Supports lymphatic drainage. Brush towards heart, gentle circular motions.

4. Cruciferous Vegetables Daily Broccoli, cauliflower, Brussels sprouts, kale. Support Phase 2 liver detoxification.

5. Intermittent Fasting (12-14 Hours) Enhances autophagy (cellular cleanup). Simply finish dinner by 7pm, don’t eat until 7-9am.

6. Extra Sleep Your body detoxifies during deep sleep. Prioritise it.

7. Clean Up Home Products

• Switch to fragrance-free cleaning products
• Eliminate air fresheners and scented candles
• Use glass instead of plastic for food storage
• Filter your water (minimum: carbon filter)

Keep Moving Through the Chaos

Physical activity matters enormously for cancer survivors. Don’t let December be your excuse to stop.

The Evidence:

• 150+ minutes weekly moderate activity = significantly better survival outcomes
• Even 5-10% weight loss = significant benefits
• Exercise improves immune function, reduces inflammation, regulates blood sugar, improves sleep, reduces stress hormones

December Movement Prescription:

Minimum Weekly:

• 150 minutes moderate activity (30 min x 5 days)
• 2+ strength training sessions

December Strategies:

• Morning movement (before the day gets chaotic)
• Bodyweight exercises at home (no gym excuse)
• Walk before events (clears head, reduces stress)
• Movement snacks (10 min bursts throughout day)

Counteracts:

• Insulin spikes from food exposures
• Stress hormones from family dynamics
• Late-night cortisol from disrupted sleep
• Immune suppression from celebrations

Weight Management:

Critical: Overweight/obesity = worse survival across all cancer types.

Even 5-10% weight loss = measurable benefits.

December weight gain sets you back months. Don’t let it happen.

Your Christmas Survival Protocol

Daily Non-Negotiables (Including Christmas Day):

1. 20-30 minutes meditation (morning, before chaos)
2. 10 minutes breathwork (before stressful events)
3. Movement (morning walk minimum)
4. Very low carb eating (no exceptions)
5. No alcohol (sparkling water in wine glass)
6. No dairy (bring your own almond milk if needed)
7. 2-3L filtered water
8. 7-8 hours sleep (prioritise this)

At Christmas Parties:

Before:

• Eat full meal before leaving (protein + veg)
• Breathwork in car (5 minutes box breathing)
• Set 2-hour time limit

During:

• Sparkling water with lime in wine glass (looks like gin & tonic)
• Stand away from food tables
• Focus on people, not plates
• Have your “no thank you” script ready

After:

• Hydrate (2 glasses water immediately)
• Gentle movement (10-minute walk)
• Meditation before bed
• 7-8 hours sleep (non-negotiable)

Scripts for Social Pressure:

“Go on, just one drink!” “No thank you.” (No explanation needed)

“Why aren’t you drinking?” “I’m not.” (Then change subject)

“You can’t skip Christmas pudding!” “I’m actually fine, but thank you.” (Smile, move on)

“Are you on a diet?” “I’m just particular about what I eat.” (Don’t say “cancer”—it becomes everyone’s business)

Christmas Day Menu Example:

Breakfast: Eggs, smoked salmon, avocado Lunch: Turkey (no processed ham), roasted vegetables, small amount resistant starch (cooled potatoes if you must) Dessert: Berries with coconut cream Drinks: Water, herbal tea, sparkling water with lime

Skip: Stuffing, bread sauce, Christmas pudding, mince pies, alcohol, dairy

Managing Family Dynamics:

Set boundaries before arrival: Tell one trusted family member your plan. They can run interference.

Give yourself permission to leave early: Your health > their feelings about you leaving.

Bring your own food if necessary: “I’ve got specific dietary needs” is sufficient explanation.

Remember:

• Your life > their Christmas pudding
• Your health > their comfort
• Your remission > their expectations

Ready to Take Control?

If you’ve read this far, you understand something important: you can’t wing cancer survivorship. Generic advice won’t protect you.

You need a protocol tailored to your cancer type, your treatment history, your metabolism, your life.

I create comprehensive, evidence-based survivorship protocols for people who refuse to leave their remission to chance.

Final Thoughts:

You’re here because you refuse to be complacent. That instinct will keep you cancer-free. The question: will you implement a proper protocol before party season, or after?