How to Prevent Breast Cancer Naturally the First AND Second Time

When breast cancer is the most commonly diagnosed cancer in American women only after skin cancer what can you do to prevent it for the first AND second time?

If you’ve already had breast cancer you’re at a higher risk of getting another breast cancer, or another type of cancer according to the American Cancer Association.

Two-time cancer survivor Kirstin Nussburger knows first hand how important an integrative and functional medicine approach is to preventing and healing from breast cancer even when you are leading an otherwise healthy life. She is a cancer nutrition expert, empathetic mentor and best-selling author of Confessions of a Cancer Conqueror – My 5 Step Process to Transform Your Relationship with Cancer where she offers a roadmap to begin healing from cancer, based on both her professional and personal experiences.

Here’s what Kirstin has to say about preventing breast cancer for the first AND second time:

Kirsi Bhasin: Tell us about how you first got diagnosed with breast cancer and what followed after that.

Kirstin Nussgruber: When I was diagnosed at age 39, that was the exact same age my aunt actually passed away from metastasized breast cancer. She was first diagnosed at age 34 back in the ’90s and then it reoccurred and metastasized to her liver. I kept thinking I’ve got to make it to 39 and boom, I was diagnosed at 39.

At the same time I got diagnosed, my mom was going through her second round of breast cancer and had just started chemotherapy.

I was slowly coming to terms with all this and had all sorts of questions running through my mind like,“is it really my turn?”

For me it was always clear that I have to really tackle this from all angles. It seemed that breast cancer was in our genes, but I soon found out that I did not carry the BRCA 1 or BRCA 2 genes.

I took an integrative approach right from the start. I did conventional treatments and looked at other factors like nutrition. It was important to me, as I was studying it at the time.

In my case, I wasn’t overweight and I lived a pretty healthy lifestyle, but there are so many other things that possibly contribute to cancer. It’s the reason why I wrote my book to share my story and the important areas you need to look at.

Kirsi Bhasin: It sounds like for you it was a real wakeup call both times you got diagnosed to go deeper and think about what is going on and why?

Kirstin Nussgruber: Yes, absolutely. And to realize that we’re all different. We make different choices in terms of how to fight this and we can have different outcomes. There is no direct right or wrong path, but rather the right path for you at the time. I can list people, who went on the journey with me who chose different methods, and some survived and some did not. There are so many different scenarios.

What I would say is understand that we need to tackle this from different angles and we need to listen to why this comes up.

To give an example of why my diagnosis was a wake-up call for me, at least the first time around, is the fact that I had a very difficult relationship as an adult with my mother.

It lingered in the background. It wasn’t really something that could be resolved by just meeting up and talking. That was never ever going to be a possibility. Every now and then, there would be an incident between her and me that would upset me emotionally, but also affected me physically.

If you are emotionally upset, tune into your body and figure out where you are hurting and what is happening in your body. For me, it was the area where my heart Chakra is. It felt like it was on fire whenever I had an incident with my mother.

My wake-up call was that I needed to figure out how to deal with this. I needed to make it my main responsibility. We all have scenarios like that. Whatever is the most painful for you emotionally is exactly what you need to focus on.

I believe that a chronic disease like cancer and other chronic diseases as well sprout up because we’ve ignored these emotionally upsetting situations. We need to focus on treating that just as much as we focus on treating cancer. With the same vigor, dedication and commitment to treating cancer we need to focus on the other pieces of the puzzle, one of them being emotional self- care and releasing emotional trauma.


Kirsi Bhasin: Could you talk a little bit about what your top tips are for preventing breast cancer for the first and second time?

Kirstin Nussgruber: We know that what can cause breast cancer can be caused by the lack of true nourishment, meaning physical nourishment of the body in terms of food and the ability to digest and absorb food. We could be eating as healthy as possible, but we’re not absorbing nutrients for various reasons. We need to focus on not just what we eat, but also on our gut.

There are lots of preventative functional tests that can be done if we think we have an issue. We should not ignore signs that indicate something is going on with our gut because it is the foundation of our immune system. We need to focus on how to best support the immune system. It’s not just about eating right, but also about digesting and absorbing our food properly.

That takes me to the second factor we have to manage – stress. If there’s one thing that most people are suffering from in the western world, it’s stress. We always feel stressed and we just accept it. It’s not going to go away easily, not with the types of lives that we’re leading, with the types of expectations that we are placing on ourselves, but we have to understand that we need to find coping mechanisms. It needs to be a priority and not constantly say I don’t have time for that because, the next thing you know, you could be diagnosed and then what?

Let’s not let that wake-up call happen. We need to make time for stress management and figure out how we best de-stress. For some, it’s a hobby. For others, it’s meditation or going to the gym. Let it be something that you enjoy doing that also allows you to switch off the outside world.

We have to learn to set boundaries for ourselves and stick to them. If we don’t set these boundaries, most of us will get diagnosed with some form of chronic illness. It seems to be a very straightforward and very obvious pattern these days. We need to wake up and realize that there are preventative steps that we need to take to manage stress.

You need to tackle the stressful situation. Sometimes, it means a career change, breaking off a relationship or dealing with a teenager. For me, it was about how I could de-stress from the interactions I had with my mother. She wasn’t going to change, she would still say hurtful things to me. Now I only have forgiveness for her because of the work that I’ve done. There was a time when it was very, very difficult, but I learned how to cope with it and forgive.

Lastly, I want to mention environmental toxins. There are so many studies out there showing what people are finding in biopsies of breast tumors, such as the chemicals we find in our cosmetic products and in our cleaning products. We should not underestimate the degree that these toxins accumulate in our bodies. If our detoxification pathways are compromised or if our system is just overloaded, it can lead to problems like hormonal imbalances and cell damage. This can happen over the course of many years. We slather products onto our bodies to look good, to feel good, to smell good, but they contain toxins and chemicals that mimic estrogen. So many of the breast cancers that are diagnosed are estrogen receptor positive, meaning that they are fueled by estrogen.

Even some pesticides mimic estrogen. We need to buy clean, toxin free products. They might cost a bit more, but are worth it in the long run. We are constantly using products on our skin every day. It’s our largest organ and easily absorbs what we put on it. Why would we want to put on a particular lotion that contains certain preservatives that are found in samples of breast cancer tumors?

Kirsi Bhasin: How do you talk to people about breast cancer as a patient? And what would you recommend people who find out they have a family member with cancer talk about it with the patient? I certainly felt at a loss when I first heard my sister had breast cancer. I didn’t know what to say. I didn’t know if I was saying the right thing and if it would upset her. I’d love to hear your perspective on this.

Kirstin Nussgruber: Its a normal process of shock and grieving, which is necessary. Otherwise, it could lead to a form of post-traumatic stress disorder if we don’t allow these emotions out.

Treat the patient like a human being. Say something like, “you tell me exactly what you need because I want to help you and I don’t want to do the wrong thing and I don’t want to say the wrong thing.” Be very upfront about it.

From the patient’s point of view, be very specific about the type of help you need and the type of reactions you want people to have. Be honest. People don’t know and you need to be vocal about it. Ask them to treat you like a normal human being. They may empathize with you or pity you, or are likely in a state of in shock themselves. You may want to tell them, “In order for me to gather myself again and be strong, I need you to just be yourself and realize I’m a human being. I’m alive and kicking and sometimes I’ll need you to just be there for me and listen.”

When you’re diagnosed, you carry some guilt of asking other people for help. You may think they’re too busy and you can’t ask them to do this or that. But you can, because people actually want to help. Give them an exact list of instructions. Say, “can you make a meal tonight and I want the meal to be this exact recipe.” The last thing you want is for well-meaning people to flood you with things that you can’t use. It can cause a form of resentment because your gratitude is going to be tinged with a certain type of regret. And the giver will pick up on that. So, just be very specific about what you need and want.

Talking about it as a newly diagnosed cancer patient, I think, depends on family dynamics. So I’ve had patients say to me, I absolutely do not want my immediate family to know because that would cause a lot more stress. Generally, my recommendation is understand that you are putting an emotional burden on yourself if you don’t tell them because you’re not going to receive the type of support you need if they don’t know. Sometimes, the family situation could be that you are bombarded by family members who would judge you and want to make decisions for you. You can then decide if you need the space and time to make the decision before you tell them, and that’s perfectly okay. There is no right or wrong. As the cancer patient, figure out the main type of support that you need, and if it means extra time so that you can make decisions without the influence of well-meaning, but maybe too-dominant family members, then that’s how you do it and you can tell them afterwards. That’s okay.

My Top Wellness Books

World Book Day is this Monday and I could not resist sharing some of my favorite books on health and wellness with you. I have to admit I’ve always been a book junkie. I love curling up with a good book. I can be reading anywhere from one to three books a week.


If you’re interested in picking up a book to do a deeper dive into improving your health and wellness here are some books to check out:


  1. Dirty Genes by Dr. Ben Lynch. A great read. I gobbled this one up in a day. The great thing about the genes he talks about is how we can clean them up and get them functioning better to relieve a lot of symptoms and/or health issues we may be experiencing.



  1. Food: What the Heck Should I Eat? by Dr. Mark Hyman. Dr. Hyman does it again with yet another best-selling book. He gives a really good general account of what you should be eating and dispels many misleading myths in the food industry.


  1. No Grain No Pain: A 30-Day Diet for Eliminating the Root Cause of Chronic Pain by Dr. Peter Osborne. This was a game-changing book for me. If you want to learn more about gluten and gluten sensitivity and how it’s affecting you this is a must-read.


  1. The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie Kondo. Did you know clutter can stress you out and affect your health? I used this guide to do a serious tidy up in our apartment and my mom’s house. If you need some relief from clutter this is the book for you.


3 Ways to Meditate Without Meditating

Too busy in your day to meditate? I hear you. When we have a lot on our plate or something disrupts our routine a meditation class or practice can easily go by the way side. Or you may have never practiced it in the first place and that’s fine.

Here are 3 simple, easy techniques that can give you the same great benefits of meditation like improved concentration, more energy and increased happiness without really doing it.


  1. Breathe gently and slowly through your nose.


Sounds counterintuitive right? It is not uncommon to be told to breathe deeply and especially through your mouth. However, mouth breathing and deep breathing aren’t the answers. In fact, according to Patrick McKeown, author of The Oxygen Advantage, breathing through the mouth using just the upper chest increases our flight or fight response and makes us more agitated and stressed.


Focus on breathing through your nose gently instead. Try this:

  1. Place one hand on your stomach and one hand on your chest.
  2. Focus on the airflow in and out of your nose. No need to force your breathing or count the number of seconds.
  3. Aim for gentle, slow breathing.
  4. Slow it down to the point where you feel air hunger because air hunger signifies that CO2 has increased in the blood, which is actually a good thing.

The body breathes to get rid of excess CO2 so the air hunger you feel when you do this exercise doesn’t mean your oxygen levels have dropped. When you work on slowing down your breathing, CO2 increases in the blood and your blood vessels open up, making you feel warmer.


When to do it: in front of the TV, in the shower.


  1. Use Becalm Balls.


These little squishy balls called Becalm Balls are based on carniosacral therapy – a technique used to improve the functioning of the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord.


The balls induce something called a “stillpoint”. A stillpoint essentially shuts off your body’s response to stress. Your central nervous system and its fluids switch to a state of calmness from its usual state of alertness. It also helps ease muscle tension and helps improve the functioning of your nervous system.


When to do it: in the morning when you hit snooze or right before you go to bed. Just place the balls under your head at the same level as your eyes. You can start slow by just using it for 3-5 minutes a day and work yourself up to more if need be.


  1. Unleash the power of prayer.


Spiritual meditation meaning prayer was actually found to be more effective than secular meditation, according to a study done by Wachholtz and Pargament at Bowling Green State University. They found that the group who practiced spiritual meditation had greater decreases in anxiety and more positive mood, spiritual health, and spiritual experiences.


Say a simple prayer out loud, in your head or anyway you want to do it. You can ask for help, healing, happiness or more health in your life. Anyone can do it regardless of your background or beliefs.


When to do it: in the elevator, on your commute to work, in front of your computer- any time of day works.


If you’re interested in learning more ways to relax download your free guide “7 Quick & Easy Ways to Relax” here.

What You Can Learn From My Health Journey

This past year has been a big year for me especially healthwise. I’ve been missing in action and for good reason.

I’m all about eating healthy and leading a healthy lifestyle. I eat a lot of organic foods and a lot of veggies. I meditate and manage my stress well. Sleep is a huge priority for me. Yet I felt something was off and what I was already doing was not enough. Little signs cropped up that made me think there was more to it.

Signs like feeling tired for no real reason. I thought I just needed to slow down. I only wrote a few pages a day for my upcoming book and limited my speaking engagements. But that still wore me out. Not normal.

I needed to dig deeper. I started first by getting my gut tested. I also got tested for toxins, heavy metals and mineral deficiencies. My tests revealed A LOT. I found out I have:

  • A gluten sensitivity
  • Gut dysbiosis
  • Copper toxicity
  • Arsenic (it can be found in our drinking water and rice. Eating brown rice was a daily must for me)
  • Mercury (I love sushi so I’m not surprised. Even eating wild caught fish doesn’t help)
  • Severe mineral deficiencies for zinc, potassium, sodium, and magnesium to name a few. (My blood test only showed low zinc)

In short, my energy levels were like a car with its tires stuck in the mud. I was stuck.

To say the least my health was a hot mess. Healing has become my #1 priority. I’m following a protocol designed especially for my unique needs right now. It’s a journey. Being healthy is a lifelong journey, not a destination where you stop once you reach a specific goal. It’s ongoing.

What can you do?

I encourage you to listen to your body – really tune in. What signs and symptoms are you getting? Dig deep and become the CEO of your health. Find out what might be at the root cause of your problems. Everyone is different. What works for one person may not work for you.

Become your own health advocate. Educate yourself and ask tough questions. I certainly do. While I’m working with a great team of functional medicine and wellness practitioners I update them on what I’m experiencing and what I know and have learned about myself and challenge them. 

This is an investment in your time and efforts. If you feel off despite your best efforts to lead a healthy life it’s worth it. You are worth it and most of all you deserve it.

How to Know If You Are Really Gluten Sensitive (It’s Likely Not What You’ve Been Told)

An estimated 30% of the population has a gluten sensitivity. Could you be one of them? The symptoms differ from person to person and are far-ranging, affecting your brain, skin, gastrointestinal tract, muscles and hormones. You can experience headaches, brain fog, bloating, gas and stomach pain just to name a few of the most common signs.


Personally, I struggled to understand if this has affected me. Sometimes eating pizza or splurging on a cookie once in a while would leave me feeling groggy, lightheaded, dizzy and irritable – telltale signs of a gluten sensitivity, but not always.


It was hard to pinpoint if I was reacting to the wheat or something else like lack of sleep, too much coffee or even the pesticides, molds or mycotoxins found in grains. Doing an elimination diet didn’t help me determine this either.


And it wasn’t something I wanted to give up right away either. I didn’t eat a lot of gluten that typically comes from sources like wheat, barley, and rye, but, sometimes, I wanted to splurge on a cookie, slice of pizza or croissant. 80% of the time I ate healthy the other 20% was reserved for a so-called cheat meal or treat, which meant having something like pizza once a week. How could I give up pizza – my all-time favorite food? No way. It was too hard.


Yet, I had a feeling that something was off, despite it not being clear if it was gluten or not. I went through multiple tests, including a genetic test for gluten sensitivity. According to Dr. Peter Osborne, author of “No Grain, No Pain”, the best way to find out if you are truly gluten sensitive is genetic testing, not a trial diet. If you have the genes for it, you have it no question.


My results shocked me. I found out that my immune system is very low, I have serious mineral deficiencies and major gut dysbiosis. The greatest discovery was that I have been gluten sensitive from the womb. I have the gene for gluten sensitivity.


Deep down a part of me didn’t want to be gluten sensitive. I wanted to eat on my terms. I was in denial and defiant, feeling like I could take on anything, even if that meant eating gluten. How bad could it be?


But I thought about all these years my poor body had been under attack by gluten.

Gluten was at the root of my health issues.


My body was setting its own terms. I needed to listen to those terms and not what my brain was telling me I wanted.


I love and respect my body. I need to nourish it by giving it what it needs. That means no more gluten – ever. Not one single morsel.


Instead of thinking I can’t have this or that, I focused on what I could have and what I could substitute for wheat and other gluten-containing foods. There are still so many great options that taste so good, like grass-fed steak and roasted sweet potatoes.


This mindset shift alone has helped me steer away from gluten. After cutting it out completely, I now feel sharper and calmer.


Are you interested in finding if you are gluten sensitive through a genetic test? Most labs only look at one gene for gluten sensitivity when there are more. To find out how to get a solid genetic test done download “6 Wellness Trends You Need To Know Right Nowhere that includes specific resources.

Can’t focus? 3 Fixes to Get You Back on Track

Can’t focus on your tasks? Or what your colleagues and especially what your boss is telling you?


The answer to getting your focus back up could be in your gut. It goes without saying our gut is our second brain.


There is a two-way communication between your brain and gut. Each gives and receives feedback to the other – the good, the bad and the ugly. The network of nerves in the gut is so large that is second only to the brain.


Your gut also produces most of your body’s neurotransmitters like serotonin, acetylcholine, and GABA – all essential for your brain. Acetylcholine is a neurotransmitter that helps in learning and memory and GABA has a calming effect. More specifically it relieves anxiety, improves sleep AND improves focus.


If your gut is scrambled your brain will be too.


Here are 3 things you can do to have a healthier gut:


  1. Avoid Gluten. Next time you’re reaching out for that bagel, cookie or slice of bread think twice.


According to Dr. Alessio Fasano of Harvard, the world’s leading expert on gluten non-celiac gluten sensitivity is a real  ailment. Anyone who eats gluten is not doing their gut a favor. It creates leaky gut and inflammation regardless. Even if you are not celiac, gluten isn’t something you should eat regularly.


The Fix: Healthy, gluten-free foods are the way to go. Processed gluten-free products are best to avoid since they are chock full of sugar, preservatives, and additives. Here is a really easy gluten-free brownie recipe I absolutely love. It includes almonds and cacao full of great antioxidants like magnesium that is so good for your energy levels and brain.


Yummy Gluten Free Brownies

Total: 35 min

Yield: 9 brownies



1/2 cup cocoa powder

1/2 teaspoon baking soda

1/4 teaspoon sea salt

1 pinch ground cinnamon

1 cup almond or cashew butter

1/3 cup maple syrup

2 tablespoons melted butter or coconut butter or oil

1 teaspoon vanilla extract

2 large eggs


Preheat the oven to 325 degrees F. Line an 8-inch square baking pan with parchment paper and spray with nonstick cooking spray.

In a large bowl, mix together the cocoa powder, baking soda, salt, and cinnamon. In a separate bowl, mix together the almond butter, syrup, butter, vanilla and eggs. Mix the wet into the dry and then fold in the walnuts. Pour the batter into the prepared baking pan. Bake until the brownies are firm but still soft in the middle, 20 to 23 minutes.


  1. Chew your food. Do you wolf down your food just so you can get back to what you were doing? Take a good hard look at your chewing.


According to a study those who chew less, allowing larger particles to pass through the body, provide opportunistic bacteria and fungi with a source of fuel during their transit.


Digestion starts in the mouth with your saliva. It helps break down your food especially the carbohydrates. It’s not just about WHAT you eat it’s HOW well your body absorbs it. Make it easier on your stomach and small intestine and chew your food well. It also makes your food more alkaline, which creates less gas.


The Fix: Give your gut a break and chew every mouthful of food at least 30 times. Sound hard? Start with at least 15 and work your way up. Enjoy your meal and your food. Savor the flavors and textures in it. Your gut will thank you for it.




  1. Keep Your Phone Away from Your Stomach (and any other WiFi device).


Why? The answer lies in something called EMF (Electro Magnetic Field) radiation. What is considered a “safe” amount of EMF exposure from WiFi devices is holding your phone 1” from your head for only 6 minutes a day. And by the way, you have to be a 220 lbs 6”2’ man.


Have you met someone who fits these criteria? I sure haven’t.


Not only has EMF radiation been known to weaken the lining of your blood-brain barrier, allowing more toxins and pathogens into your brain it is very likely that it is doing the same to your gut.


What we know from sure from studies is that EMF signals are very disruptive to the delicate beneficial bacteria in your intestines (gut flora). They slow down their growth, while possibly making the viruses, superbugs and harmful bacteria that are trying to take over even stronger.


The Fix: Do you carry your phone near your waist? Consider putting it on airplane mode –when possible – to avoid radiation. Also, create as much distance as you can (preferably at least 1 foot) from your phone, tablet or computer and gut when it makes sense. Another way to protect yourself if you’re sitting and using a tablet or laptop is this blanket that shields you from 99.9% of the radiation: