Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

Laura is a Certified Terrain Advocate, Life, Health, Nutrition Coach, and a two-time breast cancer survivor living with metastatic disease. Laura helps women create lives that are Better Than Before Breast Cancer™ by letting them know they're not alone and giving them the tools to change their mindset and lean into manifesting the healthy, joyful lives they desire. These twice-weekly episodes will give you tools you can apply to your life today, to support your body and your mind as you manage and recreate life after breast cancer.

#399 The Gut-Brain Connection - A Roadmap for Breast Cancer Survivors 02/21/2025

#399 The Gut-Brain Connection - A Roadmap for Breast Cancer Survivors Did you know that your gut health plays a crucial role in your emotional well-being and recovery after breast cancer treatment? In this episode of Better Than Before Breast Cancer, we explore the powerful connection between gut health and brain function. Many breast cancer survivors struggle with digestive issues, brain fog, and depression—but what if the key to feeling better lies in your gut? We’ll dive into how gut dysbiosis contributes to mood imbalances and what you can do to heal your gut and support your mental well-being. If you’re navigating life after breast cancer and looking for practical, science-backed ways to restore your gut health, this episode is for you! What You’ll Learn in This Episode: ✔️ How gut dysbiosis contributes to depression, brain fog, and fatigue ✔️ Simple, actionable steps to restore your gut health with food and lifestyle changes ✔️ Ten simple gut healing recipes. ✔️ The top 20 gut-healing foods to incorporate into your diet today Resources & Free Download 🎁 Download a step-by-step roadmap with a gut-healing protocol, 10 recipes, and the best foods for microbiome health. Who This Episode Is For: ✅ Breast cancer survivors experiencing bloating, food sensitivities, or digestive discomfort ✅ Those struggling with mood swings, anxiety, or depression post-treatment ✅ Anyone looking to naturally support gut health and improve energy levels More Ways to Connect & Get Support: 🌿 Join the Better Than Before Breast Cancer Life Coaching Membership: 📩 Sign up for my weekly newsletter for recipes, mindset tips, and science-backed health strategies: 📲 Follow me on Facebook & Instagram for daily gut-healing and breast cancer recovery tips: Instagram: Facebook: If this episode resonated with you, please take a moment to leave a review on Apple Podcasts or Spotify! Your support helps other breast cancer survivors find this valuable information. 💜 Listen now and start your journey to a healthier gut and mind! 🎧 /episode/index/show/thebreastcancerrecoverycoach/id/35374725

#398 How to Stay Consistent When Life Gets in The Way 02/14/2025

#398 How to Stay Consistent When Life Gets in The Way We all start the year with big goals and fresh motivation—but what happens when life gets in the way? Whether it's getting sick, traveling, or just falling into old habits, it's easy to feel like you’ve lost momentum. But here’s the truth: Consistency matters more than perfection. In this episode of Better Than Before Breast Cancer, I’m sharing how to stay on track even when setbacks happen. You’ll learn why self-compassion is the key to long-term success, why small, sustainable steps always win, and how to reframe negative thoughts that stop you from moving forward. Episode Highlights: 01:45 - Challenges of Maintaining New Year's Resolutions 04:26 - The Importance of Self-Compassion and Self-Love 07:49 - Realistic Goal Setting and Consistency 10:18 - Practical Tips for Staying Consistent 12:44 - The Role of Thoughts in Achieving Goals 19:35 - Embracing Gentleness and Support 21:42 - Conclusion and Call to Action What You’ll Learn in This Episode: ✔️ Why setbacks are normal and don’t mean you’ve failed ✔️ How your thoughts about consistency impact your success ✔️ The power of self-compassion in getting back on track ✔️ Sustainable habits to reset after falling off course ✔️ Why small actions every day make the biggest difference Resources Mentioned: 📌 Free Resource: Download my to start building a habit of daily self-care and consistency. Get it here. Powerful Quotes from This Episode: “Consistency is more important than compliance. You don’t have to be perfect—you just have to keep showing up.” “It’s not about making life easy, it’s about being committed to yourself through the ups and downs.” “You deserve to give yourself what you need. No excuses. No guilt.” Let’s Connect! If you found this episode helpful, please share it with someone who could benefit from hearing it. Want to take the next step in creating a healthier, happier life after breast cancer? Visit and explore: Subscribe & Review: Subscribe to Better Than Before Breast Cancer on and leave a review to help others find this show. Your support means the world to me! Follow Laura on Social Media: Instagram: Facebook: /episode/index/show/thebreastcancerrecoverycoach/id/35259315

#397 Disappointment Detox - How to Stop Setting Yourself Up to Suffer 01/31/2025

#397 Disappointment Detox - How to Stop Setting Yourself Up to Suffer In this episode of Better Than Before Breast Cancer, we’re talking about the emotional landscape of disappointment. We’ll explore how unrealistic expectations, emotional attachment to outcomes, and projecting our own beliefs onto others can set us up for unnecessary suffering. Laura shares actionable strategies to reframe disappointment, embrace curiosity, and use setbacks as stepping stones to growth and self-awareness. What You’ll Learn in This Episode: Why disappointment stems from unmet expectations and how to identify them. How radical acceptance and mindfulness can help you navigate disappointment. The difference between focusing on outcomes versus embracing the process. Why cognitive distortions, such as catastrophizing and all-or-nothing thinking, amplify disappointment. Practical strategies to set realistic expectations, build resilience, and create lasting growth. Key Resources and Studies Mentioned: (Zeelenberg et al., 2000): Learn how disappointment arises when reality doesn't align with expectations, and how it differs from regret. : A theory that explains how we base our efforts on the belief that they will lead to desired outcomes, and what happens when expectations fail. (Holzel et al., 2011): Discover how mindfulness can reduce emotional attachment to outcomes and ease the impact of disappointment. (Masten, 2001): Explore resilience as "ordinary magic" that anyone can develop to overcome setbacks. Episode Highlights: [0:01] Introduction: Understanding the universal nature of disappointment. [7:15] Setting ourselves up for disappointment by attaching emotions to specific outcomes. [15:30] Radical acceptance: Seeing people and situations for what they are without judgment. [22:45] Cognitive distortions and their role in amplifying disappointment. [29:00] Mindfulness practices and curiosity as tools for growth and self-compassion. Practical Takeaways: Reframe disappointment as a natural part of life and a catalyst for growth. Practice gratitude by focusing on progress rather than perfection. Burn your "manual" for how others should behave and accept them for who they are. Set flexible goals and embrace curiosity to keep moving forward even when outcomes fall short. Let’s Connect! If you found this episode helpful, please share it with someone who could benefit from hearing it. Want to take the next step in creating a healthier, happier life after breast cancer? Visit and explore: Subscribe & Review: Subscribe to Better Than Before Breast Cancer on and leave a review to help others find this show. Your support means the world to me! Follow Laura on Social Media: Instagram: Facebook: /episode/index/show/thebreastcancerrecoverycoach/id/35044740

#396 Breast Cancer and How Your Relationship with Yourself Sets the Stage for Health Healing 01/24/2025

#396 Breast Cancer and How Your Relationship with Yourself Sets the Stage for Health Healing In this episode of Better Than Before Breast Cancer, we’ll talk about the often-overlooked relationship we have with ourselves. Inspired by the upcoming season of love, let’s explore how this foundational connection influences our health, healing, and overall well-being. From navigating the emotional weight of caregiving to reclaiming your power through self-compassion, this episode offers valuable insights and actionable steps to help you nurture the most important relationship of all—your relationship with yourself. What You’ll Learn in This Episode: How to reframe your perspective on self-care and see it as a daily commitment rather than an occasional indulgence. The importance of recognizing the power of choice in your health and lifestyle decisions, even in the face of cancer treatment. Why releasing self-judgment and embracing curiosity is the key to breaking down mental barriers that block healing. How prioritizing your own needs positively impacts your relationships with others. Practical strategies to cultivate self-love and honor your body's needs every day. Free Resource: Download my for small, meaningful ways to practice self-care daily. Get started on your journey to a healthier, happier you! Links and Resources Mentioned in This Episode: Join the Better Than Before Breast Cancer Life Coaching Membership Learn more about the Quotes to Inspire You: “The most important relationship you’ll ever have is the one with yourself. How are you nurturing it?” “Curiosity will kill self-judgment. Allow yourself to see the gaps without beating yourself up.” “When you take care of yourself every day, you teach others how to treat you too.” Connect With Laura: Website: Instagram: Facebook: Call to Action: Don’t wait for a special occasion to treat yourself with love and care. Take the first step toward creating a life you love today by downloading the and committing to one small act of self-care daily. /episode/index/show/thebreastcancerrecoverycoach/id/34989240

#395 Vitamin B6 and Breast Cancer - The Science You Need to Know 01/17/2025

#395 Vitamin B6 and Breast Cancer - The Science You Need to Know In this episode of Better Than Before Breast Cancer, we tackle the complex world of supplements, focusing on one essential yet often misunderstood vitamin: B6. For breast cancer survivors, supplements can feel like a lifeline, but they’re not always the safest or most effective choice. Join me, as I dive into understanding the role of supplements and the science behind vitamin B6, its role in the body, and why it deserves special consideration after a breast cancer diagnosis. What You’ll Learn in This Episode Why breast cancer survivors often turn to supplements for a sense of safety. The staggering amount of money spent annually on supplements—and how much is actually absorbed by the body. The critical role of vitamin B6 in hormone regulation, brain health, and energy metabolism. How cancer treatments alter liver function and impact vitamin metabolism. Why high doses of B6 supplements may pose risks for breast cancer survivors, including interference with cancer treatments. Evidence from studies exploring the relationship between B6, cancer, and overall health outcomes. The benefits of getting B6 from whole foods and a list of nutrient-rich options. Links to Studies Cited Dietary Sources vs. Supplementation of B6: Cancer Epidemiology, Biomarkers & Prevention: Highlights the benefits of plasma B6 levels from dietary sources and associated health markers. B6 Supplementation and Cancer Treatments: Journal of Clinical Oncology: Discusses how excess B6 supplementation may interfere with drug metabolism and exacerbate treatment side effects. Key Takeaways Supplements Are Not One-Size-Fits-All: Each person’s body is unique, and cancer survivors have different nutritional needs and metabolic processes. B6 from Food Is Safer: Nutrient-rich foods like chicken, salmon, bananas, potatoes, and spinach provide B6 naturally without the risks of over-supplementation. Work with Your Care Team: Before adding any supplements to your routine, consult with a healthcare provider to tailor choices to your specific health needs. Actionable Steps Review your current supplement regimen and evaluate whether it aligns with your health goals. Incorporate more B6-rich foods into your diet for safe and natural benefits. Share this episode with someone who might be rethinking their supplement use after breast cancer. Connect With Me If you found this episode helpful, I’d love to hear from you! Subscribe to Better Than Before Breast Cancer™ wherever you listen to podcasts. Join the Conversation on Instagram: Learn More About My Membership: Thank you for tuning in. Together, we can make informed choices and create a healthier, happier life after breast cancer. This show is for educational purposes only and should not be taken as medical advice. /episode/index/show/thebreastcancerrecoverycoach/id/34875410

#394 Breast Cancer and The Benefit of A Future Focus 01/10/2025

#393 The Art of Allowing - A New Perspective for a Better Life After Breast Cancer 01/03/2025

#392 The Truth About Ketosis After Breast Cancer: Beyond Weight Loss 12/27/2024

#391 Holiday Boundaries for Breast Cancer Survivors - The Science of Emotional Power 12/20/2024

#391 Holiday Boundaries for Breast Cancer Survivors - The Science of Emotional Power Lately holiday gatherings that can feel like emotional minefields have been weighing heavy with a lot of my clients. Listen, I get it - there's Aunt Martha asking why you're not wearing a wig, your well-meaning mom hovering over every bite you take, and maybe those relatives who just can't stop giving their "expert" medical advice. We need to talk about this! Not just the surface stuff, but really dive into what's happening in our brains during these moments and why we react the way we do. In this episode, I'm sharing everything I've learned about taking back your power during these moments - from the incredible research of Dr. Tara Swart about how we're influenced by the five people closest to us (hello, holiday family tree!), to the practical tools I've developed through my own cancer journey. We're going to talk about real situations, real emotions, and real solutions that work, even when you're feeling overwhelmed. You've got more power than you realize, and I'm going to show you exactly how to tap into it, especially during those challenging family moments. Remember, you get to choose how you want to show up, no matter what anyone else brings to the table. So grab your favorite cozy drink, find a quiet spot, and let's dig into this together. Trust me, by the end of this episode, you'll have a whole new perspective on those holiday gatherings - and more importantly, on your own power to handle them. What You'll Learn How your brain's amygdala influences emotional reactions during family gatherings The science behind why certain family members trigger stress responses Understanding and applying Dr. Tara Swart's People Tree concept Practical techniques for maintaining emotional boundaries during holidays How to integrate Laura Lummer's "Regroup" principle into family situations Science-based strategies for managing holiday stress as a cancer survivor Key Topics Covered 🧠 The Neuroscience of Family Triggers Understanding the amygdala's role in emotional reactions Why we react before thinking (the 1/50th second response) How past experiences shape current reactions 🌳 Your Holiday People Tree Identifying your everyday vs. holiday influencers Creating conscious choices about social influences Resources Mentioned Dr. Tara Swart's Book – Laura Lummer's Quotes from the Episode "Your amygdala works fast, but your prefrontal cortex can work smarter." "Recovery isn't just about physical healing - it's about reclaiming your emotional power." Related Episodes Connect With Laura Instagram: Facebook Group: Website: Download my Free Resources Keywords #BreastCancerSurvivor #HolidayStress #CancerRecovery #EmotionalHealth #FamilyDynamics #Boundaries #Healing #Neuroscience #PeopleTree #SurvivorStrength #CancerSupport #HolidayCoping #EmotionalWellness #CancerCare #SurvivorWellness Note: This episode is part of our ongoing series supporting breast cancer survivors through all stages of recovery. While we discuss medical concepts, this podcast is for informational purposes only and should not replace professional medical advice. /episode/index/show/thebreastcancerrecoverycoach/id/34535430

#390 The Power of Intentional Living - How to Create a Life You Love After Breast Cancer 12/13/2024

#389 Inside MTIH - The Support System You Need to Know About with Lynn Hughes 12/06/2024

#388 Breast Cancer Survivors Guide to Finding Real Gratitude Without Toxic Positivity 11/29/2024

#387 Letting Go of Perfection After Breast Cancer - How to Embrace Progress in Your Healing 11/22/2024

#387 Letting Go of Perfection After Breast Cancer - How to Embrace Progress in Your Healing Are you holding yourself to impossible standards when it comes to your health? Many breast cancer survivors feel the pressure to get everything “just right”—the perfect diet, exercise routine, or lifestyle habits. But what if that pursuit of perfection is actually holding you back from true healing and peace of mind? In this episode of Better Than Before Breast Cancer, we’ll explore why the all-or-none mindset can sabotage your efforts to create a sustainable, healthy lifestyle. You’ll learn how perfectionism often leads to burnout, frustration, and feelings of failure—and why consistency, not perfection, is the real key to lasting progress. I’ll unpack how embracing small, manageable habits can bring a sense of calm and empowerment to your daily life. Imagine being able to navigate holidays, weekends, and even vacations with a routine that flexes with you rather than breaks under the pressure of rigid expectations. Whether you’ve struggled with finding balance or feel discouraged by the idea of starting over, this episode will inspire you to shift your mindset. You’ll gain practical strategies to approach health with kindness, self-compassion, and a focus on progress. From creating “non-negotiables” to resetting quickly after a slip-up, you’ll walk away with actionable steps to simplify your health journey and truly enjoy the process. If you’re ready to release the guilt of imperfection, reconnect with what feels good, and build a lifestyle that supports your healing without overwhelming, this conversation is for you. Tune in now and take one step closer to embracing the beautiful progress you’re already making. Don’t miss this opportunity to rethink how you approach your well-being. Your health doesn’t have to be perfect to be powerful—it just has to be yours. Follow me on Social Media: /episode/index/show/thebreastcancerrecoverycoach/id/34102921

#386 Why Methylation Matters After Breast Cancer 11/15/2024

#385 How to Create Internal Peace When Life Feels Stressful 11/08/2024

#384 How The Time Change Impacts Your Body and How to Sleep Better 11/01/2024

#383 Stop Gaslighting Yourself to Start Creating a Life You Love After Breast Cancer 10/25/2024

#382 Transformation Through the Metabolic Approach to Health with Anqoinette Crowder-Jones 10/18/2024

#381 Four Years Strong Thriving Beyond a Stage Four Cancer Diagnosis 10/11/2024

#380 How Cancer Treatments Affect Your Nutrients And What You Can Do About It 10/04/2024

#379 Generational Wellness - Healing After Breast Cancer and Impacting Your Family's Future 09/27/2024

#379 Generational Wellness - Healing After Breast Cancer and Impacting Your Family's Future In this episode of The Breast Cancer Recovery Coach Podcast, we’re diving into a conversation that goes far beyond personal recovery. This isn’t just about what you do for yourself—it's about how the choices you make today can shape the health and wellness of your entire family for generations to come. We’re exploring the powerful concept of generational wellness—how the way you care for your body, mind, and spirit after breast cancer doesn’t just stop with you. It creates ripples that reach your loved ones, inspiring them to embrace healthier habits and make choices that could change the trajectory of their own lives. We’ll touch on the wisdom our ancestors held, the healing power of connecting with whole foods, and how simple lifestyle shifts can have a profound impact, not just on your health but on your family’s health too. As breast cancer survivors, you’ve been on a journey of transformation, and it’s one that doesn’t end with your recovery. Your story, your actions, and your commitment to living a healthier, more connected life set an example that can empower your children, your partner, and even your grandchildren. You have the unique opportunity to become a role model of resilience, self-care, and wellness in ways that go beyond any diagnosis. If you’ve ever wondered how your personal journey can make a bigger impact, or if you’re looking for ways to inspire those around you without forcing changes, this episode is for you. Tune in, get inspired, and discover how your path to recovery can be a beacon of hope and a blueprint for a healthier future—not just for you but for everyone you love. This is your chance to take what you’ve learned and turn it into a powerful legacy of health that extends far beyond yourself. Referred to in this episode: Books: Follow me on Social Media: /episode/index/show/thebreastcancerrecoverycoach/id/33228902