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.

#414 Smart Food Swaps For Breast Cancer Recovery - The AA Nutrition Plan 06/06/2025

#414 Smart Food Swaps For Breast Cancer Recovery - The AA Nutrition Plan This episode is such an exciting one, and honestly, it might just change the way you think about what you eat—especially if you’ve ever felt confused or overwhelmed about what’s “safe” or supportive after a breast cancer diagnosis. I’m talking about two powerful cellular processes that are important for us to understand: autophagy and angiogenesis. These are what researchers call hallmarks of cancer—but they’re also incredible opportunities for healing. And the best part? You don’t need to fast for days or eat perfectly to support them. You just need to make some smart, loving food and lifestyle choices—and I’ll walk you through what those are. We’ll talk about how to support your body’s natural clean-up system (autophagy) and how to regulate the way your body builds blood vessels (angiogenesis)—all through everyday foods, simple habits, and ditching the all-or-nothing mindset. 🥗 In This Episode, I Share: What autophagy and angiogenesis actually are (in plain English!) How fasting and eating the right foods can both support your healing Why food isn’t just fuel—it’s a daily tool for recovery and wellness Simple swaps to reduce inflammation and feel more confident at mealtime How to find a balance with exercise, rest, and movement that feels supportive, not stressful My personal experience with fasting, fear, and learning to trust food again A brand new 14-day meal plan I created to make this feel easier and doable 🔗 Links & Resources: 💌 Grab your free 🎧 Want to hear what inspired this episode? 🌿 More food and lifestyle tools are waiting for you on my site: Connect with Laura Lummer: 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → 🧠 Keywords (SEO): breast cancer recovery diet, AA diet, angiogenesis nutrition, autophagy support, breast cancer healthy foods, anti-inflammatory meal plan, intermittent fasting for women, food and cancer healing, polyphenol foods, healthy terrain diet /episode/index/show/thebreastcancerrecoverycoach/id/36849675

#413 Vibration Plates For Breast Cancer Recovery - Muscle Bone and Bowel Benefits You Should Know About 05/30/2025

#413 Vibration Plates For Breast Cancer Recovery - Muscle Bone and Bowel Benefits You Should Know About If you’ve ever looked at a wellness gadget and thought, “Is this really going to help me?”—you’re not alone. In this episode of The Breast Cancer Recovery Coach Podcast, we explore the science behind a popular wellness tool: vibration plates, also known as whole-body vibration therapy (WBV). Whether you’re in recovery from breast cancer, managing post-treatment fatigue, experiencing bone loss, or dealing with sluggish digestion, you’ll discover how this gentle, low-impact tool could support your healing journey. We’ll dive into clinical research, explain how vibration plates work, and walk through the many potential benefits—from muscle strength and bone density to circulation, lymphatic drainage, and yes—even bowel regularity. You’ll also hear practical guidance on how often and how long to use a vibration plate safely and effectively—without overdoing it. In This Episode, You’ll Learn: How vibration therapy works and why it's gaining popularity in recovery and wellness spaces The surprising science-backed benefits for bone density, muscle tone, circulation, and digestive support Realistic guidelines for how often to use a vibration plate for optimal results Why this low-impact tool may be perfect for post-treatment recovery or energy conservation Chapters: 00:00 Introduction to Whole Body Vibration 02:52 Understanding Vibration Plates 06:05 Scientific Insights on Vibration Therapy 09:04 Benefits for Bone Density and Circulation 11:48 Vibration Plates and Weight Management 15:08 Practical Usage and Safety Tips Resources Mentioned: Want More Support? If this episode resonated with you, share it with someone who might benefit. You can also explore more resources and connect with me at . And don’t forget to subscribe so you never miss an episode filled with insights, encouragement, and evidence-based support for healing your body and creating a life you love after breast cancer. Connect with Laura Lummer: 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → Keywords for SEO: Breast cancer, vibration plate benefits, whole body vibration therapy, vibration plate after breast cancer, improve bone density naturally, support digestion after cancer, muscle strength post-treatment, lymphatic drainage, cancer recovery tools, low-impact fitness for cancer survivors, fatigue recovery after cancer /episode/index/show/thebreastcancerrecoverycoach/id/36744005

#412 Emotional Eating After Breast Cancer - Why it Happens and How to Heal Gently 05/26/2025

#412 Emotional Eating After Breast Cancer - Why it Happens and How to Heal Gently Have you ever found yourself standing in front of the pantry during a stressful moment, reaching for something sweet, salty, or crunchy—just to take the edge off? If so, you’re not alone. In this episode of the Better Than Before Breast Cancer podcast, I open up about my own experience with emotional eating during cancer recovery and share gentle, compassionate strategies to help you understand and shift this pattern—without guilt or shame. We’ll explore: -How cortisol (your stress hormone) drives cravings -What emotional triggers might be signaling -How to respond to your body’s needs with love and presence You'll learn mindful, doable ways to support yourself when stress eating feels like the only option, plus calming alternatives that nourish both body and soul. Whether you're fresh out of treatment or navigating long-term survivorship, this episode is a supportive space for reflection, kindness, and taking small steps toward healing. 🔍 What You’ll Learn: Why emotional eating is common The science behind stress, cortisol, and cravings How emotional eating can impact inflammation and recovery Gentle ways to pause, reflect, and respond to cravings Practical “comfort menu” ideas to replace emotional eating Nutrient-rich foods that naturally calm stress and support healing How to build a supportive food environment at home Referred to in this episode: 🧠 Study on Chronic Stress and Inflammation Title: Immunology of Stress: A Review Article Published in: Cureus, 2023 Summary: This review explores how chronic stress impacts the immune system, leading to increased production of pro-inflammatory cytokines like IL-6 and TNF-α. These changes can exacerbate health issues, including those relevant to breast cancer survivors. Full Text: 🧘‍♀️ Study on Mindfulness-Based Interventions and Emotional Eating Title: Effects of Mindfulness-Based Interventions on Obesogenic Eating Behaviors: A Systematic Review and Meta-Analysis Published in: Obesity Reviews, 2024 Summary: This systematic review and meta-analysis examined the effects of mindfulness-based interventions (MBIs) on various obesogenic eating behaviors, including emotional eating. The findings suggest that MBIs can be effective in reducing such behaviors, which is particularly beneficial for individuals recovering from breast cancer. Full Text: 📣 Share the Love: If this episode supported you, please share it with a fellow survivor or leave a review on Apple Podcasts or Spotify. Your voice helps other women find this healing space. Connect with Laura Lummer: 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → /episode/index/show/thebreastcancerrecoverycoach/id/36664205

#411 How to Embrace Resistance and Move Through Life's Toughest Moments 05/16/2025

#411 How to Embrace Resistance and Move Through Life's Toughest Moments In this episode of Better Than Before Breast Cancer, we’re talking about the concept of resistance — a natural, human response to discomfort, fear, and change. Resistance can show up in many forms, whether you're facing a difficult decision, trying to adopt new habits, or navigating life after cancer treatment. But here's the good news: resistance isn’t something to fight. It's a powerful signal that you're on the verge of growth. Let’s talk about: -Why does resistance come up -How can it affect your ability to move forward -How to work with resistance instead of against it I’ll give you practical steps to help you embrace resistance as a natural part of the healing journey and turn it into an opportunity for personal growth. What You’ll Learn in This Episode: Understanding Resistance: Why resistance is a natural and protective mechanism our minds use to avoid discomfort and uncertainty. The Science Behind Resistance: Discover how theories like cognitive dissonance and the Fogg Behavior Model explain why we resist change and how to break free from it. How Resistance Shows Up: Explore the subtle ways we resist without even realizing it, like procrastination, perfectionism, and busyness. Practical Steps to Overcome Resistance: Learn actionable strategies to embrace resistance, including acknowledging it, breaking tasks into smaller steps, and using self-compassion. Self-Determination Theory: Find out how to tap into your autonomy and regain control to make healthier decisions that align with your goals and values. Why Resistance is Part of the Healing Journey: Learn how to reframe resistance as a sign of growth, especially after cancer treatment or any major life change. Key Takeaways: Resistance isn’t your enemy. It’s a natural response to fear and discomfort that can guide you to a better, more resilient version of yourself. Embrace small, manageable steps to break through resistance and make progress, even when it feels challenging. Recognizing subtle forms of resistance, like busyness and perfectionism, can help you break free from inaction. Self-compassion and shifting your mindset are powerful tools to move through resistance with grace. Resources Mentioned in This Episode: · · by Leon Festinger: Psychology Today article by Charles Duhigg by Deci and Ryan: Learn More Call to Action: If you’re feeling stuck or overwhelmed by resistance, remember that you’re not alone. Embrace it as a natural part of your healing journey. Share this episode with someone who may need to hear these messages today. And if you’re ready to take the next step in your healing, consider joining the for more support and actionable advice. You’ve got this! Connect with Laura Lummer: 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → SEO Keywords: resistance, overcoming resistance, cancer recovery, personal growth, overcoming fear, self-compassion, healing journey, resistance in cancer treatment, how to deal with resistance, embrace resistance, cognitive dissonance, self-determination theory, Fogg Behavior Model, mindset shifts, resilience, moving through resistance, breast cancer support /episode/index/show/thebreastcancerrecoverycoach/id/36581185

#410 How Breast Cancer Treatments Disrupt Your Digestion And What to Do About It? 05/09/2025

#410 How Breast Cancer Treatments Disrupt Your Digestion And What to Do About It? In this episode of Better Than Before Breast Cancer™, we're talking about a common and little-talked-about side effect of breast cancer treatment and day-to-day living: digestive changes. If you've experienced bloating, reflux, fatigue, or that uncomfortable feeling of fullness after eating, this episode is for you. You'll learn why hypochlorhydria (low stomach acid) is often misdiagnosed as high stomach acid, how breast cancer treatments like chemotherapy, radiation, and hormonal therapy contribute to poor digestion, and why treating symptoms with acid-blocking medications might be doing more harm than good. Most importantly, we’ll cover simple, nurturing steps — like mindful eating habits and nutrient support — to help you feel better, absorb more nutrients, and reconnect with your body’s healing capacity. 💡 What You’ll Learn: How chemotherapy and hormonal therapy disrupt stomach acid production The surprising truth about low vs. high stomach acid symptoms Why PPIs and antacids may worsen digestion in breast cancer survivors Simple ways to support digestion naturally after treatment At-home options to test for low stomach acid The role of eating hygiene in restoring healthy digestion Common symptoms and red flags that signal hypochlorhydria 📝 Mentioned in This Episode: A free download: What to look for if you suspect low stomach acid The “baking soda test” you can try at home How poor stomach acid disrupts enzyme activity, nutrient absorption, and overall metabolic health 📌 Resources and Links: Internal transcript source: T3M4-MChapman2024, Clinical Nutritionist Training Material [Unpublished] ❤️ Subscribe & Share: If this episode spoke to you, please subscribe and leave a review. Share it with another breast cancer survivor who might be struggling with digestion — your voice could help someone finally find answers. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → /episode/index/show/thebreastcancerrecoverycoach/id/36470900

#409 Breast Cancer, Wellness and Nature Deficit Disorder 05/02/2025

#408 Breast Cancer and Your Body - Who's Betraying Whom? 04/25/2025

#408 Breast Cancer and Your Body - Who's Betraying Whom? Do you think it’s normal to feel discomfort in your body? Or do you recognize discomfort as your body’s attempt to communicate with you? In this thought-provoking episode, I challenge the idea that our bodies betray us. We’ll talk about how we've been conditioned to ignore discomfort, push through pain, and normalize symptoms like bloating, fatigue, inflammation, and poor sleep—until something more serious forces us to listen. I’ll share my personal experiences and real-life stories—including the heartbreaking loss of my brother to a curable cancer—to illustrate why tuning into your body’s signals matters now, not later. I’ll walk you through the challenges of behavior change, the role of chronic stress in disconnecting us from our own bodies, and how mindfulness can help us rebuild trust and awareness. This episode isn’t just for breast cancer survivors—it’s for everyone who wants to live a more connected, healthy, and intentional life. 🎧 In this episode, you’ll learn: Why people wait until illness to seek help (and what it’s costing them) How chronic stress numbs our ability to recognize body signals The psychology of behavior change and why we resist it Why your “normal” symptoms might actually be warning signs How to shift from blaming your body to supporting it with compassion 💬 Memorable Quote: “Let’s drop the idea that our body betrays us—and start asking it what it’s trying to say.” 🧠 Scientific Research Cited: Chronic Stress Reduces Interoceptive Awareness: “Stress and Interoception: An Overview and Research Agenda” Frontiers in Human Neuroscience, 2016📖 Stages of Change and Behavior Change Readiness: “Stages and Processes of Self-Change of Smoking: Toward An Integrative Model of Change” Prochaska & DiClemente, Journal of Consulting and Clinical Psychology, 1983📖 Cancer Diagnosis Delays Due to Symptom Normalization: “Understanding delay in cancer diagnosis: a review of diagnostic pathways” Br J Cancer, 2009📖 Mindfulness and Interoception for Healing: “Mindfulness-Based Interventions and Interoception: A Neurobiological Perspective” NIH, 2016📖 🤝Work with Laura: Subscribe, listen, and share to help other women embrace joy as their right and not just a reward. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 👩‍💻 Follow me on Facebook → 🎙 Subscribe & leave a review on Apple Podcasts → 🎥 Watch on YouTube → /episode/index/show/thebreastcancerrecoverycoach/id/36281190

#407 How Breast Cancer Medications Impact Nutrients - And What You Can Do About It? 04/18/2025

#407 How Breast Cancer Medications Impact Nutrients - And What You Can Do About It? In this episode of the Better Than Before Breast Cancer podcast, we're diving into how common post-treatment medications—like Tamoxifen, Aromatase Inhibitors (Letrozole, Anastrozole, Exemestane), Herceptin, Fulvestrant, and Bisphosphonates (like Fosamax and Reclast)—can deplete critical nutrients your body needs to feel good and stay strong. Have you ever wondered if the medications you're taking after breast cancer treatment could be affecting your energy, mood, or even your bone health? You're not imagining things. You'll learn: Which nutrients are most commonly depleted by these medications (like magnesium, vitamin D, calcium, B12, and CoQ10) The symptoms that may be tied to nutrient deficiencies (think fatigue, brain fog, joint pain, and more) How some medications may increase cholesterol levels or raise your risk of fatty liver Why supporting your body with the right foods and lifestyle habits can make all the difference Plus, I’ll share simple, whole-food nutrition strategies and daily lifestyle tips that can help you feel more energized, support your bones, balance your mood, and reduce long-term side effects—without adding overwhelm. Whether you’re taking medications now or just want to be prepared, this episode is packed with practical, supportive guidance to help you stay nourished and in tune with your healing body. Resources and Studies Mentioned: Subscribe, listen, and share to help other women embrace joy as their right and not just a reward. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 🎙 Subscribe & leave a review on Apple Podcasts → Keywords: breast cancer medications, tamoxifen nutrient depletion, aromatase inhibitor side effects, breast cancer bone health, post-treatment nutrition, breast cancer fatigue, Herceptin side effects, bisphosphonates and calcium, breast cancer recovery tips, managing cholesterol after cancer /episode/index/show/thebreastcancerrecoverycoach/id/36144360

#406 The Surprising Truth About Behavior Change After Breast Cancer 04/11/2025

#406 The Surprising Truth About Behavior Change After Breast Cancer In this episode of Better Than Before Breast Cancer, Laura Lummer dives into the real—and often overlooked—challenges of making and maintaining lifestyle changes after a breast cancer diagnosis. Starting with a powerful quote from Lao Tzu, “If you do not change direction, you may end up where you are heading,” Laura reflects on the emotional weight, conditioned beliefs, and survival instincts that make behavior change both essential and incredibly difficult. Whether you’ve felt stuck in old habits or overwhelmed by the pressure to be “perfectly healthy,” this episode offers a refreshing and compassionate perspective. Laura shares scientific research, personal stories, and practical strategies to help you make lasting, loving changes that align with your true values—not fear. What You’ll Learn in This Episode: Why trauma and resistance often block behavior change after breast cancer How conditioned thinking and emotional fatigue affect your motivation The two extremes: falling back into old habits or going “all in” out of fear The surprising science on why a diagnosis alone isn’t enough to change behavior How to set meaningful, manageable goals without stress or shame The importance of self-compassion and social support in sustainable change How fear-based “health perfectionism” may actually harm your peace Powerful Quotes: 💬 “We’re more defined by what we do consistently than by being perfect.” 💬 “If you do not change direction, you may end up where you are heading.” – Lao Tzu 💬 “Self-compassion may buffer against self-criticism and promote resilience in the face of setbacks.” – Health Psychology Journal Mentioned Research: Resources & Support: 👉 Ready to make changes that feel aligned, intuitive, and supportive? Explore personalized coaching, life-changing lessons, and a powerful community of breast cancer survivors inside the . 👉 Grab a free download, meal plan, or join the waitlist for metabolic health coaching at Listen Now on Apple Podcasts, Spotify, or wherever you get your favorite shows. Don't forget to rate, review, and share with a fellow survivor who might need this loving reminder today. /episode/index/show/thebreastcancerrecoverycoach/id/36074400

#405 Is Gluten Affecting Your Gut and Mood After Breast Cancer? 04/04/2025

#404 Sync Your Meals, Heal Your Body - Ancient Wisdom Meets Modern Science 03/28/2025

#404 Sync Your Meals, Heal Your Body - Ancient Wisdom Meets Modern Science In this eye-opening episode of the Better Than Before Breast Cancer Podcast, host Laura Lummer dives into the powerful connection between your body’s natural rhythms and the timing of your meals. Have you ever noticed how aligned you feel when you live in sync with nature’s cycles? Drawing from Ayurveda—an ancient system of medicine from India—and contemporary scientific research, Laura reveals how understanding your body's internal clock, or circadian rhythm, can significantly enhance your health, especially after breast cancer. What You’ll Discover in This Episode: A gentle introduction to Ayurveda and how this 5,000-year-old wisdom emphasizes living in harmony with Earth's natural cycles. Clear, practical explanations of circadian rhythm, metabolism, hormonal balance, and their critical roles in breast cancer recovery. How Ayurvedic principles align surprisingly well with modern Western nutritional science. The profound health benefits of aligning meal timing with daylight hours, including improved sleep, reduced inflammation, and optimized metabolism. Easy strategies to shift your eating patterns gently, starting with simple steps like adjusting dinner times. Key Studies Referenced: JAMA Oncology Study:Catherine R. Marinac, Dorothy D. Sears, Lok-Hei Lam, Shirley W. Flatt, Loki Natarajan, Ruth E. Patterson; "Prolonged Nightly Fasting and Breast Cancer Prognosis." JAMA Oncology, 2016; . Cell Metabolism Study: Emily N.C. Manoogian, Satchidananda Panda et al.; "Time-restricted eating improves cardiometabolic health in overweight individuals." Cell Metabolism, 2019; . Listen in to explore: How simple shifts in meal timing can powerfully support your body's natural detoxification pathways and hormonal balance. The Ayurvedic recommendations for ideal meal times and how they beautifully complement modern scientific guidelines. Ways to incorporate a loving, compassionate mindset toward food, meal timing, and your body's natural rhythm. This episode encourages you to foster a nurturing, compassionate relationship with your body by syncing your daily habits with the earth's rhythms, creating lasting health and harmony after breast cancer. Connect with Laura: Visit for personalized metabolic health coaching, mindset transformation, and guidance specifically tailored for breast cancer survivors. Enjoyed the episode? Subscribe, leave a review, and share with friends who could benefit from this healing wisdom! /episode/index/show/thebreastcancerrecoverycoach/id/35875145

#403 Holding Happiness Hostage After Breast Cancer 03/21/2025

#403 Holding Happiness Hostage After Breast Cancer Have you ever caught yourself waiting for permission to be happy? Saying things like, "I'll relax after this stressful phase is over," or "I'll treat myself once I hit that goal"? You're not alone—so many of us delay joy, saving it like a precious prize to be earned later. In this heartfelt episode, Laura invites you to explore the deeply-rooted mindset of treating happiness as something conditional rather than essential. She shares relatable examples—waiting for the stressful season at work to pass before taking a restful weekend, holding off on self-care until you reach your ideal weight, or delaying relaxation until all your tasks are complete. Drawing from personal experiences navigating life after breast cancer, Laura gently reveals how postponing joy can negatively impact your emotional, mental, and even physical health. She encourages listeners to recognize that joy isn’t just a reward reserved for achieving milestones or good news—it's a fundamental right, a powerful tool for healing, and a crucial element of overall wellness. Listen in as Laura offers practical ways to incorporate spontaneous joy into everyday life. Discover simple, nurturing activities that you can embrace immediately, like enjoying your morning tea, connecting with nature, or dancing freely in your kitchen. Join us for an empowering conversation that will inspire you to shift your mindset, embrace happiness in the present moment, and fully integrate joy into your healing journey. In this episode you'll learn: How childhood conditioning shapes our views of joy and reward Specific ways you might unknowingly be postponing happiness The tangible health benefits of regularly allowing joy into your life Easy, actionable ideas to experience spontaneous joy starting today Remember, you deserve joy right now, not just after achieving certain goals. Tune in and start welcoming happiness as a vital part of your healthier, better-than-before life. Subscribe, listen, and share to help other women embrace joy as their right and not just a reward. 💌 Join my email list for weekly wellness tips & podcast updates → 👩‍💻 Follow me on Instagram for daily inspiration → 🎙 Subscribe & leave a review on Apple Podcasts → /episode/index/show/thebreastcancerrecoverycoach/id/35801810

#402 Breast Cancer & PTSD - Why Support is Key to Healing 03/14/2025

#401 Magnesium & Breast Cancer Recovery - The Mineral You Can't Ignore 03/07/2025

#401 Magnesium & Breast Cancer Recovery - The Mineral You Can't Ignore In this episode of Better Than Before Breast Cancer, we’re talking about the crucial role of magnesium in breast cancer recovery, metabolic health, and overall well-being What You’ll Learn in This Episode:✅ Why magnesium is vital for breast cancer survivors and how it supports healing✅ How chemotherapy, aromatase inhibitors, and stress can deplete magnesium levels✅ The best types of magnesium supplements (and which one is right for you!)✅ How to get enough magnesium through diet with whole, nutrient-dense foods✅ Signs of magnesium deficiency and how to test your levels✅ How magnesium impacts inflammation, bone density, and hormone balance Download Your Free Resources: 📥 – A complete guide with magnesium-rich recipes, grocery lists, and meal prep tips to naturally boost your levels.📥 – Learn about the best forms of magnesium for stress, sleep, digestion, energy, and cardiovascular health. Key Takeaways & Science-Based Insights: Nearly half of Americans are magnesium deficient (National Institutes of Health). Magnesium helps regulate inflammation by influencing cytokines like IL-6 and TNF-alpha, which are linked to disease progression. Aromatase inhibitors used in breast cancer treatment reduce bone mineral density, making magnesium essential for bone health. Chronic stress, processed foods, and medication use (such as PPIs and diuretics) all contribute to magnesium depletion. Magnesium testing can help determine whether supplementation is necessary. Best Magnesium-Rich Foods for Breast Cancer Survivors: 🥑 Avocado🥦 Dark leafy greens (spinach, kale, Swiss chard)🐟 Fatty fish (salmon, mackerel, sardines)🥜 Nuts & seeds (pumpkin seeds, almonds, flaxseeds)🍫 Dark chocolate (80% or higher) Recommended Product Mentioned in This Episode: 💊 – Created by Dr. Nasha Winters and researchers at the Metabolic Terrain Institute of Health, this high-quality magnesium supplement is designed to support blood sugar balance, detoxification, and methylation for those navigating breast cancer recovery. Want More Support? ✨ – Get monthly coaching, live Q&A calls, and expert guidance on nutrition, mindset, and healing.✨ – Book a Metabolic Health Coaching Plan to optimize your nutrition, genomics, and lab markers for recovery and long-term wellness. Let’s Stay Connected! 💌 Subscribe to the Newsletter → 📷 Follow on Instagram → 🎥 Watch on YouTube → Rate & Review the Podcast! Enjoying the podcast? Leave a review on Apple Podcasts or Spotify and share this episode with someone who needs it! Disclaimer: The information provided in this episode and show notes is for educational and informational purposes only and is not intended as medical advice. The content is not a substitute for professional medical diagnosis, treatment, or guidance from a qualified healthcare provider. Always consult your doctor or a licensed healthcare professional before making any changes to your diet, lifestyle, or supplement routine—especially if you have a medical condition, are undergoing treatment, or are taking prescription medications. The views expressed in this episode reflect personal opinions and research and should not be interpreted as a prescription for any specific health condition. Use this information as a starting point for informed discussions with your healthcare provider about what is best for your unique needs. By listening to this episode and using the resources provided, you acknowledge that you are responsible for your own health decisions. /episode/index/show/thebreastcancerrecoverycoach/id/35570160

#400 Breast Cancer Prevention - Why Your Genes Aren't the Whole Story 02/28/2025

#400 Breast Cancer Prevention - Why Your Genes Aren't the Whole Story Many people believe that breast cancer is primarily caused by genetics, but did you know that only 5-10% of cases are linked to inherited mutations like BRCA1, BRCA2, and CHEK2? The truth is, your overall health and risk of recurrence are influenced by key biological processes such as detoxification, methylation, and inflammation—and these are things you can actively support with your nutrition and lifestyle choices. In this episode of Better Than Before Breast Cancer, I break down how these processes impact your health, how to recognize the signs of imbalance in your body, and why a low-carbohydrate diet can be a powerful tool in regulating glucose, insulin, and inflammation. I also explain why nutrition isn’t about restriction—it’s about giving your body the support it needs to function at its best. You’ll learn:✔️ Why genetics are only part of the breast cancer risk equation✔️ How detoxification, methylation, and inflammation work together to protect your body✔️ Common signs that these processes may not be working efficiently✔️ How blood sugar regulation impacts detox, inflammation, and cancer risk✔️ How a low-carb, nutrient-dense diet supports healing and reduces recurrence risk✔️ Simple, actionable steps to support your body's detox, inflammation, and methylation pathways This episode will empower you to understand your unique genetic blueprint and how to make lifestyle changes that align with your body’s needs. It’s not about fear—it’s about taking control of your health and making choices that truly support healing. Resources & Links: 📌 Join the for more in-depth support 📌 Book a with me to get support on adopting a wellness mindset and understanding the tools to support you 📌 Follow me for more breast cancer recovery tips: Instagram: Facebook: Pinterest: If you found this episode helpful, please share it with a friend who could benefit, and don’t forget to leave a review on your favorite podcast platform. 🎧 Listen now and take a powerful step toward reclaiming your health! /episode/index/show/thebreastcancerrecoverycoach/id/35463595

#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

Better Than Before Breast Cancer with The Breast Cancer Recovery Coach

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