Every day we see research that tells us that diet and lifestyle choices are a major driver of most cancers.  Therefore, if you are currently fighting cancer or interested in cancer prevention it makes perfect sense to make sure you are eating the right diet and living the best life for you.

Some of the diet and lifestyle drivers of cancer include:

  • High carb/sugar, toxic fat laden, low nutrient diet
  • Vitamin and mineral deficiencies
  • Sedentary lifestyle
  • Smoking
  • Alcohol and recreational drugs
  • Environmental toxin exposure
  • Stress
  • Lack of sleep
  • Obesity
  • Type 2 diabetes

My approach to working with clients who have had a recent cancer diagnosis and are currently going through treatment, is to find a diet, lifestyle and supplementation program that will support their treatment regime, help them to recover from the treatments and disease and to prevent cancer from returning.  This may occur in a tiered approach i.e. tier one for treatment phase, tier 2 for recovery phase and tier 3 for prevention phase.

Tier one for treatment phase usually includes keeping weight up (or taking it off if they are very overweight – obesity drives cancer), providing as much super nutrition as we can in the diet while fighting symptoms such a nausea and lack of appetite and any other consequences of surgery and treatments.  I work closely with my client’s medical team for this part and am particularly mindful of medications.  I usually recommend nutrient dense, easy to prepare and digest meals that can be batch cooked and prepared by friends and relatives as required.  

Tier two for recovery phase will include a bit more testing and diet and lifestyle changes as energy and appetite returns.  It’s time to get a bit more robust with the nutrition content of the diet and work out an individualised plan for my client on an ongoing basis.  Therapeutic diets may help shorten the recovery phase and prevent the cancer from returning.  Treatments such as chemotherapy and radiation destroy immune cells, but normal cells can also be affected so there is a strong focus on cellular repair as well as returning the person to full immune health.

Tier three – the prevention phase – is a very important tier – we want the cancer to go away and never return.  Many people I see go straight to tier 3.  They may have strong family history of cancer or have had a scare with some minor changes in some cells or may have had a previous experience with cancer.  Evidence has shown that attaining and/or maintaining a healthy weight and consuming a diet that is predominantly plant-based, low in red and processed meats, simple sugars and refined carbohydrates, limits alcohol and provides all of the nutrition required through food may aid in preventing cancer.  For example, there is very strong research to suggest that an excessive consumption of red and processed meats, particularly if they have been barbecued (increases heterocyclic amines), may be linked to the occurrence of bowel cancer, and that excess alcohol consumption may be linked to the occurrence of breast cancer.  When a person is checked for cancer via a CT scan, they are first injected with a sugar solution as cancer cells will soak up glucose more than any other cell.  This may suggest that high blood sugar may drive cancer and research suggests that diabetics, and those with insulin resistance have a greater risk of developing cancer.  So cutting back sugar in the diet may be very important for cancer prevention.

As with all areas of health, each person is treated as an individual and their own health history, genetics, diet, lifestyle and habits are taken into account when formulating a cancer treatment/recovery/prevention plan.


Fiona is one of my all time favourite people. After high school, I weighed in at 99kg. At 174cm, I have been overweight by 15-20 kgs for all my adult life. Until, at age 53, I met Fiona. She immediately diagnosed my primary problem and by following her dietary coaching, I lost 16 kgs in 5 months. More importantly, I have maintained this for more than a year now. Now, well into the second half of my life, life is good, very good. As I said, Fiona will always be one of my all time favourite people. Thank you Fiona.

Fiona ran a course at work and it was fantastic – I learned so much and she tailored the programs to each individual which worked really well. I reached my weight loss and health goals and it really wasn’t too hard and I still have treats!  More importantly, I feel much better in myself for making food changes and continued to see her independently when the course at work finished.
Charlotte Carlish
Indigestion, stomach pain and abdominal cramps, were an every day occurrence for me. I was quite desperate by the time I found Fiona. With the help of some supplements and allergy testing, Fiona Took me on a journey of discovery. Thanks to her professional and kind guidance, I now  know which foods to avoid and which ones will help my gut to stay healthy.  For the very first time in a long time, my tummy now feels quite normal and I no longer suffer any of the above conditions. To say Fiona has change my life may sound rather dramatic but it is completely true and I will be forever grateful to her.

Feeling Great, Losing Weight!

I have been working with Fiona at Physical Nutrition for about 10 weeks through a corporate program run my employer.  Losing weight and making some real changes to my dietary lifestyle has been a game changer for me.  Through her weekly tutorials, Fiona has taught me about the food I eat, what is best for my body and to gauge how I feel after each meal.  Combined with a sensible exercise routine of walking and cycling, I have managed to drop my weight by 7kgs during this period.  My energy levels are up, I’m feeling fitter and I’m eating much more balanced meals and now know which foods to avoid and which to eat more of!  It’s been a great experience and I would highly recommend Fiona’s program.

I have recently completed the Physical Nutrition 10kg in 20 weeks program and I couldn’t be more thrilled with the support and guidance Fiona has provided.
The 10 in 20 program not only helped me change my habits by giving me a coach that kept me accountable but also helped to educate me to make better nutrition choices in the future.
Thank you again Fiona & this is just the beginning, I’m not going anywhere ☺️
Paris Doran
Fiona has been working with the City of South Perth over the last year.  She has developed a customised 10 week health coaching and nutrition program with us which the City now offers as part of its suite of health and wellbeing benefits.  All of the participants were overwhelmingly positive about the program.  They rated the program highly on the aspects of Fiona’s professionalism, approachability and knowledge, as well as the results they had achieved.
I would recommend Physical Nutrition to any organisation looking to develop staff benefits.
Gillean Sharp
Physical Nutrition/Fiona Murray has really helped my husband and I to achieve our weight loss and lifestyle goals. Her advice, support and knowledge during the 20 week challenge has set us up to lead a healthier and balanced life style. We thought we had enough food and exercise knowledge before meeting Fiona but she has kept us on track, motivated us and through her group classes has kept us entertained and true to our goals! Thanks Fiona!
Alison Thair
My son is 21 and has been ill for years and part of it was Diet, and we have been to many nutritionalist’s but FIONA MAKES SENSE and TELLS YOU WHY you should be careful what you eat. She changed my sons life so I sent my Daughter who had auto immune issues and she has helped her. It is now my turn so I will keep you updated. Highly recommend her she is also very understanding.
Lisa Mann
I have been with Fiona at Physical Nutrition for several months in relation to skin and gut problems and for weight loss. Fiona is knowledgeable and supportive. I am slowly losing weight and my skin and gut issues are improving. Fiona works in conjunction with my integrative medical practitioner which is a very helpful. First time I have had any positive results, a slow but worthwhile approach.
Lynne Besant


If you have any questions or issues you’d like to discuss, please don’t hesitate to contact us.