2024: A Year of Growth and Change

 

2024: A Year of Growth and Change

This year was all about transformation, inside and out. I gave up alcohol, dove deeper into my spirituality, and took a much-needed sabbatical to reset. I poured my heart into giving back—sent out over 20,000 pounds of medical supplies to developing countries and built 26 clean water wells in Bangladesh, Nepal, and India.

I learned to meditate(daily), read 158 books, and stayed at my first monastery retreat. My time at Quan Am Nam Hai Monastery - Mindfulness Meditation Practice Center in Panama City, Florida, and an 11-day silent Vipassana retreat in Jesup, Georgia at Dhamma Patāpa was absolutely life-changing. I went vegan, cut my hair off, taught yoga and meditation in Mexico (twice!), built a zen garden, and fell in love with ice baths and saunas.

Even with an ongoing knee injury, I stayed active—hiking, biking, walking, and camping in our new RV. I finished my third doctorate, earned my fifth board certification, and found my true passion for integrative oncology research.

One of the best parts of the year was spending so much time with our Vita and Eddie The Cane Corsos. Sunrise and sunset walks with them became some of my favorite moments.

This year felt so different for us as a couple. We traveled less but appreciated the little things—stopping to smell the flowers, nourishing friendships, and leaning into self-love. It’s been a year of resetting, reflecting, and falling in love with life again.

Here’s to the growth, the challenges, and all the magic this year brought.

I’m looking forward to 2025 with so much excitement—ready to keep growing, deepen the love in my marriage, and make a difference through cancer research. I’m eager to create an even bigger impact through acts of service and continue working toward a better, brighter world.

#newyearsresolutions #growthmindset #reflection #HappyNewYear #reading #meditation #integrativeoncology #drcindyross #alcoholfree #gratitude #yoga #camping #travel

The Big 4: Foods to Avoid for Better Health

The Big 4: Foods to Avoid for Better Health

When it comes to maintaining optimal health and reducing your risk of chronic illnesses, including cancer, there are four food categories you should steer clear of entirely. These foods are known to trigger inflammatory responses in the body, disrupt hormonal balance, and, in some cases, fuel the growth of harmful cells. Here's why eliminating these items from your diet is essential:

1. Dairy

From milk to cheese, dairy products can contribute to hormonal imbalances due to the presence of growth hormones and other bioactive substances. Studies suggest dairy may promote inflammation and create an environment conducive to disease progression.

2. Sugar

Refined sugar is one of the most harmful substances you can consume. It spikes blood sugar levels, disrupts insulin regulation, and creates conditions that promote cancer cell growth. Cancer cells thrive on sugar, making it a major driver of disease.

3. Processed Oils

Industrial oils like canola, soybean, and corn oil are highly refined and stripped of nutrients. These oils are often high in omega-6 fatty acids, which, in excess, can lead to chronic inflammation—a precursor for many diseases, including cancer.

4. Wheat

Modern wheat has been heavily modified and often contains high levels of gluten, which can irritate the gut lining and promote inflammation. For many people, wheat can trigger autoimmune responses, increasing the risk of chronic disease.

By avoiding these "Big 4" food categories, you can take a proactive approach to health. Eliminating these items not only reduces the risk of cancer but also promotes overall vitality and well-being.

#integrativeoncology #cancerawareness #diseaseprevention #inflammation #health #wellness #qualityoflife

Truths

Truths:

1. Regular doctors save lives but can't be trusted to keep/get you healthy: 

While traditional medical professionals are adept at treating acute illnesses and emergencies, their approach often focuses on symptom management rather than addressing the root cause of health issues. This can lead to a reliance on pharmaceuticals that may have side effects and fail to address underlying imbalances. Seeking holistic healthcare practitioners who prioritize preventative measures and lifestyle changes can be essential for achieving long-term health and wellness.

2. Your words are magical. They call it spelling for a reason. Careful what your self-talk is: 

The words we speak and the thoughts we harbor have a profound impact on our mental, emotional, and physical well-being. The concept of "spelling" suggests that our words have the power to cast spells, influencing our reality. Therefore, maintaining positive self-talk and affirmations can help cultivate a healthy mindset and attract positive experiences into our lives.

3. You have to feel it to heal it. You can't just spiritual bypass every negative feeling: Ignoring or suppressing negative emotions can lead to unresolved emotional trauma and hinder personal growth. True healing often involves acknowledging and processing difficult emotions in order to release them. Spiritual bypassing, which involves using spiritual beliefs or practices to avoid facing emotional pain, ultimately impedes genuine healing and self-awareness.

4. Water holds onto energetic memory. Our body is 70% water: The concept of water retaining energetic memory suggests that water molecules can be influenced by the energetic imprints of substances or emotions they come into contact with. Given that the human body is predominantly composed of water, the quality of the water we consume and expose ourselves to can significantly impact our overall health and well-being.

5. You have to be weird/different/unique/strange/special/abnormal to be healthy. Normal/average is no longer healthy in any kind of way: 

Embracing individuality and prioritizing personalized health approaches over societal norms is crucial in achieving optimal wellness. What works for one person may not work for another, and striving to fit into conventional standards of "normalcy" can often compromise health and happiness.

6. Tap water is full of carcinogens and heavy metals that make most people sick and lower their IQ: 

Many municipal water supplies contain contaminants such as chlorine, fluoride, lead, and pesticides, which have been linked to adverse health effects ranging from cancer to cognitive impairment. Investing in water filtration systems or opting for purified water can help mitigate these risks and safeguard health.

7. Conventional food messes up your hormones, gut, mental health, and also lowers your IQ. If we fix the soil and farming, we fix the food, which fixes our health: 

The modern industrial food system prioritizes convenience and profit over nutritional quality, resulting in the widespread consumption of processed foods laden with artificial additives, pesticides, and genetically modified organisms. These dietary practices contribute to hormone imbalances, gut dysbiosis, mental health issues, and cognitive decline. Transitioning to organic, regeneratively farmed foods can promote both environmental sustainability and personal health.

8. If you do what your pediatrician says, your kid is more likely to stay alive and more likely to be physically and mentally unwell and on medications before the end of college: 

While pediatricians play a vital role in monitoring children's growth and development, relying solely on conventional medical advice may overlook holistic approaches to pediatric health. Overemphasis on pharmaceutical interventions and vaccinations without addressing dietary and lifestyle factors can contribute to chronic health issues in children.

9. Alternative medicine is not alternative. It is the true, ancient, real, healing medicine. Modern medicine is the alternative to natural healing and has disastrous consequences: 

Traditional healing modalities such as herbal medicine, acupuncture, and Ayurveda have been practiced for thousands of years and offer holistic approaches to health and wellness. In contrast, modern medicine often prioritizes symptom management and invasive procedures over addressing the root cause of illness, leading to overmedication and iatrogenic harm.

10. America spends the most on "healthcare" and has the worst outcomes. Spending money does not equate to health: 

The exorbitant cost of healthcare in the United States does not necessarily translate to improved health outcomes. A disproportionate focus on treating symptoms rather than preventing disease, coupled with profit-driven healthcare models, perpetuates a cycle of escalating costs and suboptimal health outcomes. Redirecting resources towards preventative care, lifestyle interventions, and addressing social determinants of health is essential for achieving true healthcare reform and improving public health.

It’s time to add adventure to your everyday!

Let's infuse some excitement into your daily routine and embrace opportunities we might usually decline, prioritizing exploration over constant comfort. Here are 16 ways to inject adventure into your everyday life:

1. Spice up your breakfast with new and adventurous dishes.

2. Take a different route to or from work to shake things up.

3. Step out of your culinary comfort zone and try something new on the menu.

4. Visit that intriguing place you always pass by but never stop at.

5. Mix up your morning routine, whether it's your hairstyle, makeup, or commute.

6. Create a bucket list of local activities and start ticking them off.

7. Curate Pinterest boards for your town and neighboring areas, discovering hidden gems.

8. Surprise yourself by attending unexpected events or classes.

9. Connect with like-minded adventurers on Meetup.com.

10. Explore your city's event listings and plan spontaneous outings.

11. Embrace being a newbie somewhere.

12. Feed your curiosity by learning something new, whether through podcasts, videos, or books.

13. Dedicate time to lose yourself in a good book for at least 10 minutes daily.

14. Seek recommendations from locals when trying out new places.

15. Discover local adventures on Facebook events.

16. Let chance guide your next adventure by picking a number and exploring recommendations on TripAdvisor or Yelp.

How do you add excitement to your everyday? Share your thoughts! 

30 Effective Ways to Make Progress in Your Life

In the pursuit of personal growth and development, making progress is essential. Whether it's in your career, relationships, health, or personal fulfillment, taking deliberate steps forward can lead to significant positive changes in your life. Here are 30 actionable ways to make progress and unlock your full potential.

1. **Wake up early:** Start your day with intention and seize the early hours for productivity and self-care.

2. **Read daily:** Feed your mind with knowledge and inspiration by making reading a daily habit.

3. **Eat well:** Nourish your body with nutritious foods to fuel your energy and overall well-being.

4. **Love yourself:** Cultivate self-love and acceptance to build a strong foundation for personal growth.

5. **Judge less:** Practice empathy and understanding instead of being quick to judge others or yourself.

6. **Be yourself:** Embrace your authenticity and uniqueness, allowing yourself to shine without fear of judgment.

7. **Set goals:** Define clear objectives to work towards, providing direction and motivation in your endeavors.

8. **Plan your day:** Organize your time effectively by planning your tasks and priorities ahead of time.

9. **Maintain a positive attitude:** Cultivate optimism and resilience, focusing on solutions rather than problems.

10. **Have purpose:** Discover your passions and values, aligning your actions with a greater sense of purpose.

11. **Find inspiration:** Seek inspiration from various sources such as books, art, nature, and people who inspire you.

12. **Help others:** Make a positive impact by lending a helping hand and contributing to the well-being of others.

13. **Build a network:** Surround yourself with supportive and like-minded individuals who can offer guidance and opportunities.

14. **Automate:** Streamline repetitive tasks and processes to free up time and mental space for more meaningful pursuits.

15. **Delegate:** Learn to delegate tasks that others can handle efficiently, allowing you to focus on high-priority activities.

16. **Track finances:** Take control of your financial health by monitoring your expenses, savings, and investments.

17. **Build a brand:** Cultivate your personal or professional brand to stand out and create opportunities for growth.

18. **Interact:** Engage in meaningful conversations and connections, fostering relationships that enrich your life.

19. **Learn skills:** Continuously invest in your personal and professional development by acquiring new skills and knowledge.

20. **Invest:** Strategically invest your time, money, and resources in pursuits that offer long-term benefits and growth.

21. **Journal:** Reflect on your thoughts, emotions, and experiences through journaling to gain clarity and self-awareness.

22. **Meditate:** Practice mindfulness and meditation to quiet the mind, reduce stress, and enhance focus and clarity.

23. **Get a mentor:** Seek guidance and support from experienced mentors who can offer valuable insights and advice.

24. **Think big:** Expand your horizons and set ambitious goals that challenge and inspire you to reach new heights.

25. **Be productive:** Prioritize tasks effectively and eliminate distractions to maximize your productivity and efficiency.

26. **Spend wisely:** Make conscious decisions about how you allocate your resources, focusing on value and long-term benefits.

27. **Educate yourself:** Never stop learning and expanding your knowledge in areas that interest you or are relevant to your goals.

28. **Have ambition:** Set high aspirations for yourself and strive for continuous improvement and growth.

29. **Work:** Take consistent and focused action towards your goals, knowing that progress comes from dedicated effort.

30. **Just start now:** Overcome procrastination and inertia by taking the first step towards your goals right now, no matter how small.

Conclusion:

Making progress in life is a journey that requires dedication, self-awareness, and continuous effort. By incorporating these 30 actionable strategies into your daily routine, you can unlock your full potential and create the life you desire. Remember, progress may not always be linear, but every step forward counts towards your ultimate success and fulfillment. So, embrace the journey and keep moving forward with purpose and determination.

20 Tiny Habits That Will Change Your Life in 6 Months

1. Make your bed

Build momentum + set the tone for the day.

Your future self will thank you.

2. Take an 'internal shower'

Drink a full glass of water right away. 60% of your body is water. Replenish it.

3. Jump rope for 2 mins

This will activate your mind + body.

4. Step outside

Jump rope outdoors? Get 2-for-1. A healthy tide of cortisol is released when you step outside at daybreak, allowing you to become more alert.

5. Review your goals

Remind yourself who you want to be. 14% who have goals are 10x more successful than those without goals. The 3% with written goals are 3x more successful than the 14%.

6. Read a passage

Philosophy, religion, etc. Read philosophy (or scriptures) before you check your phone.

7. Water a plant

Learn to take care of something other than yourself. Pets are great; plants are smaller-scale.

8. Take a 1-2 min cold shower

Take a regular shower, turn the water cold for the last 1-2 mins. You'll feel ON.

9. Send a good morning text

Gm texts make someone's day.

10. Hide your phone

The best productivity app on your phone is called Airplane Mode (use it).

11. Score your day with music

Music is a powerful mood enhancer.

Almost everything is more enjoyable with music, right? So enjoy it.

12. Drink water before meals

Drink a glass of water before your meals. You'll feel fuller (and prevent overeating).

13. Write down tomorrow's 3:3:3 plan

• 3 hours on your most important project
• 3 shorter tasks
• 3 maintenance activities

Defining a "productive day" is crucial, or you'll never be at peace.

14. End the workday with a shutdown ritual

Create a short shutdown ritual Close your lap, plug in the charger, spend 2 mins tidying your desk.

Then say "shutdown".

Separating your life and work is key.

15. Journal 1 beautiful life moment

Delicious tacos, presentation you crushed, a moment of inner peace. Write it down. Gratitude programs a mindset of abundance.

16. Lay out clothes for tomorrow

The best morning routine starts the night before.

17. Pack healthy snacks

People are the worst version of themselves when they re hungry.

18. Charge your phone outside of reach

The morning alarm will spring you out of bed.

And the day is on.

19. Practice 4-7-8 breathing

The breathing technique will help you alleviate stress and fall asleep fast.

Here's how to do 4-7-8 breathing:

1. Breathe in through your nose for a 4-second count.
2. Hold your breath for a 7-second count.
3. Exhale for an 8-second count, making a "whoosh" sound through pursed lips
4. Repeat up to four times, twice per day.

20. Give your mind an overnight task

Upon closing your eyes, give your mind a job.

"How might I make an extra $1k each month?"

Don't try to solve it then; just release it to your subconscious (which will work on it overnight).